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Healthy weight management -

Visit the NHS Better Health website. Filter by ingredient or time and find a new favourite for the whole family. Visit the NHS Healthier Families website. Follow an instructor-led workout from the comfort of your own home. Choose from dance, yoga and more. Find out why you should get 5 portions of fruit and vegetables a day and what a portion size look like.

If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP. Click here to take our survey. Page last reviewed: 17 March Next review due: 17 March Home Live Well Healthy weight Managing your weight Back to Managing your weight.

Butter and coconut oil should be enjoyed only in moderation due to their high saturated fat content. Try to assemble each meal with a protein source, healthy fat source, complex carb, and vegetables.

The Physical Activity Guidelines for Americans recommend combining cardio workouts with weight training for optimal health. Cardio workouts include things such as walking, jogging, running, cycling, or swimming.

Learn more about types of weight training exercises. A combination of aerobic and weight training are good for your health. While each type of exercise is good on its own, together they are better at helping you lose weight. Fiber moves slowly through the digestive tract and can help you feel fuller for longer to support weight loss.

It might also stabilize blood sugar levels , promote regularity, and protect against certain chronic conditions. Food groups like grains and fruit that contain a lot of fiber include fruits, vegetables, whole grains, breads, and legumes. Aim to eat 2 cups of fruit and 6 oz of grains daily.

Many vegetables and legumes also contain fiber. The following are examples of foods that contain fiber with their recommended daily servings:. This is known as mindful eating. It can involve the following:. This can result in you eating less. Try minimizing distractions while you eat and follow these strategies for mindful eating to slow down during your meals.

Learn more about mindful eating and weight loss. Drinking plenty of water can help promote weight loss by reducing your food intake, especially if you drink water before a meal. It might also work by increasing fat burning , which can help enhance long-term weight loss.

Be sure to choose water or other low-calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contribute to weight gain.

Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently. In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss.

One study found that people who regularly sleep less than 7 hours per night are more likely to have a higher body mass index and develop obesity than those who sleep more.

Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite. Not getting enough sleep may be linked to a higher risk of obesity and might negatively affect hormone levels.

Try using a free online calculator like this one to estimate your calorie needs. Eating too few calories can be dangerous and less effective for losing weight. Counting calories may be a helpful tool for some, but it may not be the best choice for everyone.

If you are preoccupied with food or weight, feel guilt surrounding your food choices, or routinely engage in restrictive diets, consider reaching out for support.

These behaviors may indicate a disordered relationship with food or an eating disorder. Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:.

For some nutritious snack ideas, check out this article. You may lose weight more quickly in the first week of a diet plan and then lose weight at a slower but more consistent rate after that.

In the first week, you typically lose a mix of both body fat and water weight. If this is the first time you are changing your diet and exercise habits, weight loss may happen more quickly.

Losing 0. Losing pounds per week is a safe and sustainable amount that can help maintain long-term results. Choose protein from a variety of food sources such as beans and lentils, nuts and seeds, lower-fat milk, yoghurt and cheese, lean meats, poultry and fish.

Choose a wide variety of healthy foods such as colourful red peppers and dark green leafy lettuce, whole-grain bread, legumes, beans, tofu, lower-fat milk, lean meat, and nuts in moderation , to nourish your body with essential nutrients.

Read the Nutrition Facts table on all food labels to assess the amount of calories, saturated fats, sugar and salt a product may contain. Also look at the Nutrition Fact table for the inclusion of healthy nutrients such as protein, fibre, vitamins A and C, iron and calcium.

Avoid highly processed foods which are a major source of saturated fat, sugar and sodium. Highly processed foods have many ingredients, are usually in a package and need little preparation. These foods include:.

Adults 18 to 64 years of age and older adults 65 and older should aim for minutes of moderate to vigorous intensity physical activity per week. Just 30 minutes a day of moderate activity, such as a brisk walk, most days of the week, not only helps you lose weight, but is also a key factor in keeping it off over the long term.

Try using a pedometer to motivate you to be active every day by tracking your steps. Measuring waist circumference can help to assess obesity-related health risk. Even at a healthy weight, excess fat carried around the waist can increase your risk of high blood pressure, high [blood] cholesterol, heart disease and type-2 diabetes.

The best way to find out if your waistline is increasing your risk of heart disease is to measure it. Learn more about Healthy weight and waists.

Healthy weight management research wekght little risk managenent infection from prostate biopsies. Discrimination Healthy weight management Natural herbal remedies is linked wdight Healthy weight management blood pressure. Icy fingers nanagement toes: Poor circulation or Raynaud's phenomenon? Losing weight ,anagement challenging, and it seems everyone has an opinion on the best way to do it. About half of American adults surveyed between and reported trying to lose weight at some point during the prior 12 months. Excess weight is associated with serious health conditions including type 2 diabetes, cardiovascular disease, and some cancers. These include cutting out soda and sugary drinks, avoiding a sedentary lifestyle, and focusing on food quality rather than simply on calories.