NHS weight loss plan – 12 week weight loss plan plan NHS recommends for weight reduction
At the start of a new year, many people take up diets, fitness programs, and health-related New Year’s resolutions in order to achieve a “new year, a new you.”
Dietary lifestyles like veganism and vegetarianism are on the rise as young and old people adopt new ways of eating and living with several benefits.
However, some diets may be more of a “fad” – a passing phase or trend – that will entice people to lose weight in less time, regardless of how safe that option is or whether they meet your long-term goals.
NHS England is outlining a sensible and safe diet that people can partake of to change their way of life.
5 a day
The NHS recommends that everyone eat a balanced diet and that includes the general rule of five a day. This means that you will eat five kinds of fruits or vegetables in 24 hours.
The NHS says, “Fruits and vegetables are good sources of vitamins, minerals, and fiber, and should make up just over a third of the diet you eat every day.”
Your five servings can be frozen, fresh, canned, dried or juiced.
The benefits of this eating skill include a lower risk of heart disease, stroke, and certain types of cancer.
One serving could look like 80 grams of frozen, fresh, or canned fruits or vegetables, 30 grams of dried fruit to be eaten with meals, three heaping tablespoons of vegetables, and a 150 ml glass of fruit juice or a smoothie.
To achieve that healthy body weight, the NHS recommends eating a variety of foods in the right proportions of the right types of food and drink.
Starchy foods should make up a little over a third of our diet as they provide us with energy. The NHS recommends choosing higher fiber and whole grains like whole wheat pasta and brown rice, or simple things like leaving the peel on potatoes.
Milk, cheese, and dairy products are good sources of protein and calcium, which are necessary for keeping our bones healthy. The NHS recommends using low-fat, low-sugar products whenever possible, including 1% fat milk, reduced-fat cheese, or low-fat plain yogurt.
Beans, fish, eggs, and meat make up the protein portion of the balanced healthy diet recommended by the NHS. These foods also provide you with vitamins and minerals, while beans, peas and lentils are good alternatives to meat because they contain less fat, more protein and fiber.
It is always recommended to eat less red and processed meat and choose lean meat or minced meat.
NHS Better Health Apps
You can download the NHS weight loss plan and follow a 12 week diet and exercise plan that is tailored for you.
In addition, the NHS offers an Easy Meals app, Active 10 Walking Tracker and Couch to 5000 apps for the Better Health campaign to help you with all the fitness and health goals you want to achieve.
The weight loss plan is diet specific as your BMI is calculated from your height and weight so your starting weight can be noted while the app tracks your changes over the 12 week plan. This includes waist circumference as your 12 week weight goal remains in view.
The app calculates how many calories “today’s goal” will be. Similar to MyFitnessPal, you can log into breakfast, lunch, dinner, snacks, and beverages to see how many calories you have left for the day to help meet your calorie goal and to make sure you don’t overeat or overeat meal. On your trip you will receive badges like “Flying Start”, which will motivate you, as well as the weekly changing guides like “Healthy New Habits” of the third week.
Unsaturated fats and oils
Unsaturated fats are the best fats.
These “healthier fats” include vegetable, canola, sunflower and olive oils.
However, the NHS also states that all fats are high in energy and should therefore be consumed sparingly. High-fat foods include chocolate, cakes, cookies, sugary soft drinks, butter, and ice cream.
This type of food is not needed in our diet and should therefore be eaten less and in smaller quantities, while unsaturated fats are better for us.
To reduce your intake of sugar and such high fats, you can take simple recommended steps such as switching to low-sugar cereals in the morning, grazing unsalted nuts, making homemade plain popcorn, and avoiding sugary and carbonated drinks.