Five ways to lose weight – BBC News

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Women’s health is at serious gamble from obesity, according to England’s foreman medical officer Dame Sally Davies . She pronounces address the UK’s weight problem should be a national priority.

Latest chassis indicate 51% of women aged 25 -3 4 are overweight or obese, rising to 63% by the time women are between 45 and 54. Men are even more likely to weighed too much, with nearly 80% per cent of the members of men aged 45 -5 4 classed as overweight or obese.

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The health service, the nutrient the enterprises and supermarkets have all been blamed for not doing enough to tackle the size of the nation’s waistbands. But what are some of the practical things people can do to help improve their health and well-being?

Learn to cook

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It clangs obvious, but what you put in your organization is going to immediately alter your heavines. Cooking dinners from scratch means you know exactly what ingredients have gone into your nutrient.

Tam Fry, from the National Obesity Forum, speaks: “Learning how to cook fresh meat is certainly the number one thing to consider when tackling obesity and improving weight loss. Of trend that means you have to have access to a kitchen and a certain amount of time, which isn’t possible for everyone, but if you are able cook your own food you should try.”

Swap undesirable and high-energy food options – such as fast food, treated ready banquets and sugary boozings, including alcohol – for healthier options. Harmonizing to the British Dietetic Association, chewing 400 g of fruit and vegetables a day are also welcome to facilitate lower the risk of blood pressure and some cancers.

If you cannot concoct , waste more season on your supermarket patronize. Mr Fry announces: “People don’t read names and they should become more aware of what is in the things they purchase. At government level realise the labels easier to read and understand is key, but just by looking at how many grams of sugar is in something is really important.”

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Use smaller plates

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As food has become more fashionable so, very, has the size of our tableware. Chefs like to showcase their culinary innovations on huge dinner platefuls but experiment has suggested that parties eat most of what they provide themselves, so any cues that conduct them to over-serve too pass them to overeat.

An experimental study by Dr Brian Wansink, an academic at Cornell University, claimed shortening layer length from 12 in to 10in generally decisions in 22% fewer calories being served, as the smaller sheet makes a ordinary helping seem more load.

However, such studies felt a lower limit for the effects – formerly plate size departed below 9.5 in, “people begin to realise they’re tricking themselves and go back for seconds and thirds”.

The study predicted that using a 10 in dish for a year would lead to a weight loss of 18 lbs for the average adult.

Track your activity

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Weight gain and stagnation often get hand in hand and research has shown a lack of utilization could be killing twice as much people as obesity.

So, if you want to get slimmer it is time to get moving.

Experts pronounce keeping a record of what you are doing can be a good way to observe how much exercising you are really getting.

Swansea-based GP Dr Charlotte Jones does: “Doing practise for just 20 minutes a day will affect your health and help with weight loss. That doesn’t “re going to have to” necessitate connecting a gym or paying for years. Exactly moving more makes a difference.

“But it’s too about taking possession of developments in the situation. I track what I’ve been doing with an app on my phone. There are loads of free apps that can show you how many steps you’ve taken and it means you can equate day by day how much you’ve done.”

If you cannot get more exercise, just standing up more has actually help.

Standing for three hours extra a daylight could burn off 8lbs( 3.6 kg) of fat each year, according to research for the University of Chester. Dr John Buckley enunciates: “People are sitting down at work, then sitting in the car and then sitting down in front of the television. Your metabolic rate clangs to an absolute minimum. It isn’t natural. Human are available to stand up and keep moving.”

Get support

Trying to lose weight can feel like a very lonely know-how which is frequently leads to a lack of motivating. So the advice is do not try to do it alone.

Rosemary Conley has been running diet and exert classes since the 1980 s. She enunciates: “There is no doubt that losing weight without support from other people is going to be even harder. There isn’t a quick fix. It’s going to take time and find hard-boiled so you need to environment yourself with positive people who are going to encourage you.”

Slimming sororities and rehearsal castes are a good way to start but if you can’t get out there’s too help online. Mrs Conley says: “Web meetings are a place where you can share your fears and gratuities with other people and you are eligible to buddy up and precisely plan to go for moves if you don’t want to join a class. There’s lots of information out there so it’s about re-educating yourself.”

Do not ‘eat for two’ during pregnancy

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Dame Sally announces she wants to “bust the myth” that girls should eat for two when they are pregnant.

A woman’s health affects the conditions inside the womb which in turn can have life-long outcomes for the health of the child, including the risk of obesity or character 2 diabetes.

Rosie Dodds, elderly plan adviser at the National Childbirth Trust( NCT ), tells ladies are advised to adopt a healthier life-style before getting pregnant.

“You don’t want to to be losing weight when you’re expecting so its better to improve your diet before. Find out what your torso mass indicator is so you know what you’re aiming for before and during pregnancy, ” she says.

“It’s recommended you increase the quantity of fresh fruits and vegetables you feed as well as high-fibre meat, but equally it’s also not a time to over-indulge.”

Pressure to lose weight speedily after the birth are also welcome to lead to unrealistic promises but experts recommend trying to move more. “Getting out improves your humor and going mutual assistance from other mums is a great improve, ” reads Ms Dodds.

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