Weight loss

How much should I eat if I want to lose weight?

For the average adult aiming to maintain their weight the recommended daily calories intake is about 2,000 per day (women) and 2,500 per day (men). If you're trying to lose weight, you could start by eating 500 less calories per day. This should lead to a loss of between one and two pounds per week. This is a realistic target. It may seem slow, but would add up to a weight loss of more than three stone in a year!

Introduce changes gradually

Small changes can make a big difference; and you are also more likely to stick to them. If you set yourself unrealistic goals, or try and make dramatic changes, you are setting yourself up for disappointment.

You should think of weight loss in terms of permanently changing your eating habits and starting to do more exercise, rather than as ‘dieting’ for a fixed period. Look at the Fitness Fun » section to find out more about activities you could try to burn some extra calories.

Quick and easy ways to cut back on calories

Breakfast

1. Swap sugar coated cereals, like Clusters and Frosties, for a bowl of muesli or porridge made with skimmed milk. Not only do they have fewer calories, they also keep you full longer!

2. Ditch muffins and croissants – try toast or a small fruit scone and fruit salad.

3. When you are craving a bigger breakfast, resist a full fry up and try lean bacon in your bacon sandwich - replace the butter with some ketchup. Or have a poached egg on wholemeal toast, instead of a fried egg.

Lunch

1. Make a packed lunch – if you plan what you are going to have for lunch when you aren’t hungry, it is easier to make healthier choices. Try wholemeal pitta bread instead of baguettes and bulk out your sandwiches with salad.

2. When you want a hot lunch, resist chips and try baked potatoes. Instead of having lots of cheese, have tuna (without mayonnaise) or baked beans.

3. Salads are great for lunch but can leave you wanting more. Bulk out your salads with lean meats or fish and you will stay full for longer. If you prefer dressing on your salads, choose one that isn’t cream based.

Dinner

1. Eat your evening meals from a smaller plate – this reduces your portion size but makes it look like you have more to eat because the plate is full!

2. Bulk out your meals with vegetables or salad to fill you up.

3. Avoid fried foods and instead have grilled or roasted meats. Try trimming the fat off meats such as steak before you cook them.

Snacks & Drinks

1. Drink more water – sometime you feel hungry because you are dehydrated, so drinking lots of water will help ward off hunger.

2. Reduce the amount of fizzy drinks and alcohol you consume – both contain lots of hidden calories.

3. If you feel hungry between meals try snacking on fruit, olives or low fat yoghurt.

4. If you want a treat, choose chocolate buttons or a two finger KitKat. A small bag of buttons contains 169 calories, while a bar of milk chocolate is 280. Bars with nuts or caramel are the worst with around 300 calories a bar.