Lose weight, the NHS way

The NHS now has a great range of apps to help us stay fit and healthy. The NHS Weight Loss app is a 12-week diet and exercise plan to help with weight management. It works by setting targets (based on your preferences) and uses a day-by-day tracker to monitor your diet and exercise. It’s designed to help you to lose weight at a safe rate of 0.5-2kg (1-4lb) each week.

ways to

He says: “To curb weight gain as the winter months close in, we have to adopt a few good strategies. I recommend the following action plan: Keep a food and activity diary

Make a note of everything you eat and drink as well as how much exercise you’re taking. What are you consuming now that you weren’t pre-lockdown? Have you started drinking more wine as you transition from the end of the working day into downtime? Identify what the issues are: once you’ve taken a look at your diary after a week or so, you’ll identify three or four areas to focus on.

more

The NHS recommends you get at least 150 minutes of moderate physical activity a week – that’s around 20 to 30 minutes a day. A brisk walk would count towards this. You can use a pedometer to track your sets or the NHS Active 10 app, which records every minute of walking you do.

Stay hydrated

You should aim to drink 6-8 glasses of fluid a day

– as well as water, this can also include lower-fat milk and sugar-free drinks, including tea and coffee.

4Plan

your snacks Choose snacks that are under 100 calories (eg, 10 almonds or a hard-boiled egg) and try to stick to two a day maximum.

your portion sizes

We’re used to tucking into huge plates of food, but the British Dietetic Association says a piece of cooked meat should be no bigger than a deck of cards, while hard cheese should be matchbox sized.

1 2Move 3

co.uk) has a special interest in lifelong

5Watch