Diet and Fitness

8 tips that will help you lose weight on the 12-week plan


Eat regular meals
Eating at regular intervals during the day helps to burn more calories and at a faster rate. It also decreases the temptation to snack on foods high in fat and sugar.

Do not skip breakfast
Skipping breakfast does not help you to lose weight. You may end up snacking more throughout the day because you feel hungry.

Get more active
Being active is key to losing weight and keeping it off. In addition to providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Eat plenty of fruit and veggies
Veggies and fruit are low in fat and calories, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of minerals and vitamins.

Eat high fibre foods
High fibre foods can help one keep feeling full, which is perfect for losing weight. Fibre is only found in plant-based food, such as veggies, fruits, wholegrain bread, oats, brown rice, pasta, beans, peas and lentils.

Use a smaller plate
This can help you eat smaller portions. By using smaller bowls and plates, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so stop eating before you feel full and eat slowly.

Drink plenty of water
People sometimes confuse hunger and thirst with each other. You can end up consuming extra calories when a glass of water is really what you need.

Read food labels
You choose healthier options if you know how to read food labels. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

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