FROM THE GP’S SURGERY

THOUGHTS of attaining a beach-ready body often send people scrambling for ways to shed a few pounds as summer holiday season hots up.

There are many different diet programmes promising everything from dropping a dress size in two weeks to flat abs and glowing skin. However, many of these are not based on sound science and some promote eating practices that are unhealthy and may make you ill.

If you have a healthy BMI (check using the online NHS BMI checker), then the chances are that there is no good health reason to lose weight, especially if you have a BMI between 18.5 and 22 (the lower half of the scale). If you are overweight, a healthy way to lose weight and keep it off is to aim to lose 5-10% of your starting weight a week, losing 0.5-1kg a week.

Here are my top five tips for losing weight healthily and sustainably:

1. Move more – we gain weight when we consume more calories than we burn.

Regular physical activity will help you lose weight and lower your risk of developing a serious illness like diabetes, cancer or heart disease. Adults should aim for 150 minutes of moderate exercise per week. 2. Ditch the junk – sweets, crisps, take aways, fizzy drinks and processed foods are all high in fats and sugars, which are full of calories. Alcohol is also high in calories, so cutting down may help you lose weight too. Use the free Change4Life Food Smart app to help you see how much sugar and food is in your food.

3. Fill up with fibre – swap white bread, pasta and rice for brown varieties. Wholegrains contain more fibre, which will keep you full up for longer AND promote bowel health.

Try to eat at least five portions of fruit and vegetables a day, as they contain plenty of fibre too – and they make a great healthy snack. Adding beans to your meals will fill you up and they are a low-fat, low-cost source of fibre. Increase your fibre intake steadily, as too much too quickly can cause cramps.

4. Drink up – many of us crave snacks when we’re actually thirsty. If the hunger pangs kick in, try having a glass of water first.

5. Portion it up – even if you’re eating healthily and exercising, you’ll still put on weight if you’re eating large portions. You could consider using a smaller plates and bowls and weigh your food to make sure you’re eating the right amount.

Need some more help? Some people may find losing weight hard.

Your GP will be able to advise you on the healthy way to lose weight and can refer you onto specialist dietician and weight loss services.