Fitness health centre

The ABCs of weight loss

Do you think you know your ABCs? Not the classroom basics you learned in primary school but the fundamentals of weight loss success. Here are 26 of our best diet tips, from A to Z:

A is for attitude. A can-do attitude will help you get over the inevitable hurdles of weight loss. Anticipate slip ups as they happen. However, instead of letting them derail your weight loss efforts, learn from them and get back on track. You don't have to be perfect to lose weight and be healthy. Just keep your eye on the target and keep moving forward, one step at a time.

B is for breakfast. It really is the most important meal of the day. Don't leave home without eating something nutritious to get your metabolism active and give you energy for the day ahead. It can be a banana, low-fat yoghurt, cereal or even last night's leftovers,. A small meal that contains both fibre and protein can keep you feeling satisfied until lunchtime.

C is for calories. They do count. Get into the habit of reading food labels to help you make healthy choices. Bear in mind that all the information listed there is based on the portion size the label specifies, which may not be the size of the portion you usually eat . Monitoring your portions and learning more about the calories in the foods you enjoy will help you meet your goals.

Diets don't work. There are hundreds of diets that will help you lose weight, but what good is losing weight if you gain it right back? Eating crazy food combinations or eliminating food groups is not the way to keep weight off. Instead, choose a nutritionally balanced plan with enough calories to keep you from feeling famished.

Eating regular meals is essential. Experts agree that you should go no longer than four to five hours between meals. Otherwise, intense hunger can trigger a binge. Some experts believe dieters have better control if they eat several mini-meals throughout the day. Choose the meal pattern that works best in your lifestyle, but make sure to eat at least three meals a day.

Fibre is nature's weight loss aid according to The British Dietetic . The BDA says a diet rich in wholegrains may help maintain a healthy weight and a healthy digestive tract by helping maintain regular bowel movements and promote growth of healthy bacteria in the colon. Yet, a 2003 survey by Proceedings of the Nutrition Society showed that 95% of adults don’t eat enough wholegrains and nearly one in three consume none at all. Fibre comes in two forms, soluble, which is the type found in oats and beans, and insoluble the type found in fruits, vegetables, and whole grains. Both are important to good health. The British Dietetic Association recommends eating more wholegrains and foods high in soluble fibre, such as pulses, oats, fruit and vegetables. The British Heart Foundation says some foods, such as oatmeal and oat bran, can help control your cholesterol. Insoluble fibre contains indigestible fibres that add bulk to our diets. Both forms of fibre swell in the stomach and help to create a feeling of being full. Most high-fibre foods are also high in water and low in calories, making them must-have diet foods.