[vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_row_inner equal_height=”yes” content_placement=”middle” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” text_align=”left” column_margin=”default”][vc_column_inner column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”left” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][split_line_heading animation_type=”default”]

How do you lose weight

successfully?

[/split_line_heading][vc_column_text css_animation=”bottom-to-top” css=”.vc_custom_1553620535639{margin-top: 15px !important;}” max_width=”500″]January is a time when people start to make their New year resolutions, and often these include losing weight and getting fitter.

At this time of year there are many fad diets advertised in the press, on social media and on TV. Many of them are endorsed by celebrities who make claims and statements supporting their success. The scientific evidence behind many of these diets is very limited and most offer a short-term fix to a long-term problem.

Many of our clients feel like they’re failing when these diets don’t deliver on their promises.

Sustainable weight loss is not a quick fix and should be approached as a long term lifestyle change.

Dietitian Sally-Anne Search, has provided these helpful hints and tips for successful weight loss, that we support at MoreLife.[/vc_column_text][/vc_column_inner][vc_column_inner column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#f4f4f4″ background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”medium_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][image_with_animation image_url=”7336″ animation=”None” hover_animation=”none” alignment=”” border_radius=”10px” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

So I should avoid fad diets – what is a fad diet?

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Fad diets often advise you to follow a very restrictive diet, based on a few foods for a short period of time and result in very rapid weight loss.

[/vc_column_text][divider line_type=”No Line”][vc_column_text]The diets are often accompanied with books, products, paid-for memberships or online services that can quickly add up in cost for those wanting to follow these diets.[/vc_column_text][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Some of the fad diets around include:

Raw vegan

Blood type diet

Detox teas and skinny coffee

[/vc_column_text][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/3″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Slimming sachets

Alkaline water

Drink your own urine

Very low carb/ketogenic diet

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]In all honesty, many of the diets are not sustainable long-term and can provide nutritionally unbalanced diets on a long-term basis.

The best approach to help you reduce your weight is by increasing your activity levels and adopting a healthy balanced diet.

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][divider line_type=”No Line”][divider line_type=”No Line”][vc_column_text]You could look at the Eatwell Guide, reduce your portion sizes, drink less alcohol and aim to be active where you can every day.

The Eatwell Guide recommends at least 5 portions of fruit and vegetables per day: small portions of wholegrain carbohydrates; lean meat, fish and alternatives like beans and pulses; and low-fat dairy products. There is also an emphasis to cut down on processed foods where your budget will allow.

[/vc_column_text][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”5px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][image_with_animation image_url=”8986″ animation=”Fade In” hover_animation=”none” alignment=”center” img_link_target=”_blank” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default” img_link=”https://assets.publishing.service.gov.uk/government/uploads/system/uploads/attachment_data/file/528193/Eatwell_guide_colour.pdf”][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]Try to follow a diet which is evidence based, suits your budget, food preferences and can be followed on a long-term basis. Weight loss can be long journey so make sure you are following a plan you can stick with.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

At MoreLife we think food should be enjoyed even when you are trying to lose a few pounds so the dietary advice we give is evidence based and practical, helping to guide and support you on your weight loss journey and achieve your long-term goals in 2022.

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

Did you know…?

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]A pound of fat contains 3500 calories, so to lose one pound of fat per week you need to reduce your calorie intake by approximately 500 every day.

(7 days  x  500calories  = 3500 calories = 1 Pound of fat)[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

Easy swaps

Small everyday changes can make a big difference in the long term.

Have a look below for some swap ideas that you could try to help you reduce your calorie intake.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” disable_element=”yes” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][nectar_icon icon_family=”fontawesome” icon_style=”default” icon_color_type=”color_scheme” icon_color=”Accent-Color” icon_padding=”20px” icon_fontawesome=”fa fa-times” icon_size=”120″][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][nectar_icon icon_family=”fontawesome” icon_style=”default” icon_color_type=”color_scheme” icon_color=”Extra-Color-1″ icon_padding=”20px” icon_fontawesome=”fa fa-check” icon_size=”120″][/vc_column][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][nectar_icon icon_family=”fontawesome” icon_style=”default” icon_color_type=”color_scheme” icon_color=”Extra-Color-2″ icon_padding=”20px” icon_fontawesome=”fa fa-comment-o” icon_size=”120″][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#2b388f” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9034″]Full Fat Dairy Products[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#DE0345″ bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9035″]Low fat alternatives[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9036″]Replace full fat dairy products with low fat alternatives where possible e.g. milks, yoghurts and cheese. This helps you to reduce your fat and calorie intake. Try to replace full fat spreads with lower fat alternatives or just try to use less full fat spreads on bread, toast and in sandwiches.[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#2b388f” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9034″]Fatty or processed meat[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#DE0345″ bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9035″]Leaner cuts of meat or plant-based protein[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9036″]Replace fatty meats/processed meats with leaner cuts of meat or even try some plant-based proteins as an alternative e.g. soya-based products, Quorn beans and pulses.[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#2b388f” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9034″]Avoid frying foods[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#DE0345″ bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9035″]Grill, bake or roast[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9036″]Try to grill, bake or roast rather than fry foods. Remember some cooking oils contain healthier fats but they all contain the same number of calories as hard fats e.g. butters and margarines. Swap fried snacks e.g. crisps for baked alternatives.

[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#2b388f” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9034″]High calorie snacks[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#DE0345″ bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9035″]Snack on fruit or vegetables[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9036″]Try to cut down on snacks in-between meals, try swapping high calorie snacks for fruits and vegetables.[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#2b388f” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9034″]Take-aways[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#DE0345″ bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9035″]Fake-aways[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9036″]If you enjoy take-aways, which are often high in fat and calories try to make your own home cooked “fake-aways” as an alternative.[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#2b388f” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9034″]Alcohol[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#DE0345″ bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9035″]Non-alcoholic drinks[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9036″]Remember alcohol contains lots of calories so try reducing your weekly intake of alcohol by swapping to non-alcoholic alternatives when you can. You could think about alternating an alcoholic drink with a non-alcoholic drink helping you to drink less. Also the government advice is that both men and women should not regularly drink more than 14 units a week to keep health risks from alcohol low.[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#2b388f” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9034″]Fizzy drinks[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#DE0345″ bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9035″]Drink water or low fat milk or fruit juices (in moderation)[/text-with-icon][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/2″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][text-with-icon icon_type=”image_icon” icon_image=”9036″]Full sugar fizzy drinks contain lots of sugar and no nutrients. Low fat milks and fruit juices are good choices in moderation however nothing is better than water (still or carbonated) as it helps you feel fuller, so you don’t snack and contains zero calories.[/text-with-icon][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none”][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text]

MoreLife’s Top Ten Handy Hints for Losing Weight

[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

1

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]Choose two or three small changes you want to make and start with an action plan and some goals you would like to achieve in the next few months.

Remember just losing 5-10% of your body weight can result in really positive health benefits for you.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

2

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]Try and prevent hunger between meals. Increase your intake of low energy dense foods, this will help you feel fuller for longer. Low energy dense foods contain fewer calories per gram and are often high in water content some examples include soups, fruits and vegetables, boiled pasta and rice.

For example, compare the following meals:

2 slice white bread cheese sandwich vs Jacket potato with low fat cottage cheese and a mixed salad

They both contain similar calories but the meal containing the jacket potato would leave you feeling fuller and satisfied for much longer, helping you to not snack in-between meals.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

3

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]Don’t let yourself feel like you’re missing out on the food you enjoy. Try adapting some of your favourite recipes by lowering the fat and calorie content of some of the key ingredients or spice things up with herbs and spices where you can.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

4

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]Aim to plan what you’re going to eat before you go out for a meal. This is a great way to ensure that your diet is balanced healthy and helps you stay within your calorie limits Have a look at the menu on line and try to decide what choices you could make which will help keep you on track. Remember to ask for what you want, for example salad dressing on the side or vegetables without butter. If you are in a fast food restaurant you can always order a kid’s meal as an option. Avoid supersizing any of your meals or drink.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

5

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]Watch the amount you are drinking, the amount we drink can have an impact on our weight. Alcohol contains lots of calories and doesn’t fill you up. For example, a pint of bitter contains the same number of calories as a medium slice of pizza.

You could try replacing full sugar mixers with slimline alternatives to cut calories.

Another option is to swap every other alcoholic drink for a low-calorie soft drink or carbonated water, as this will reduce the amount of alcohol you drink and also make you feel full.

Too much alcohol can also make you feel hungry, so you may feel like eating and drinking more than you had planned to if, for example you are at a party, or on the way home.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

6

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]Check your hunger and fullness levels before eating. Try to eat when you are hungry and recognise when you are full. Once you start to recognise when you are full you can stop and going forward reduce your portion sizes accordingly.[/vc_column_text][image_with_animation image_url=”9011″ animation=”Fade In” hover_animation=”none” alignment=”” border_radius=”none” box_shadow=”none” image_loading=”default” max_width=”100%” max_width_mobile=”default”][vc_column_text]Remember to slow down when you are eating, giving yourself the opportunity to recognise when you are full.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

7

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]Think about your portion sizes. Portion sizes of foods have increased considerably over the years, so we are probably eating more than we realise. Keeping to the recommended portion sizes for food and drinks can enable you to manage your weight. Use a smaller plate whenever you can to help you reduce your portion sizes.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

8

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]Try to keep active when you can. Doing more everyday helps you burn more calories but can boost your mood too. This can include, shopping, being out with the family for a walk, washing the car and taking the kids to the park. Remember cleaning burns calories too and gives you the satisfaction of seeing your home gleam.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

9

[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]Avoid any detox and celebrity diets. In a recent statement the British Dietetic Association stated “Over recent years we have been excited to see people’s interest in food, health, fitness and ‘wellness’ increase. At the same time, however, there has been an equally large jump in the number of faddy, factually incorrect – and at times dangerous – diets out there supported by celebrities and claiming to be the secret to a new, healthier, more attractive and energetic you.”[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” column_margin=”default” equal_height=”yes” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” centered_text=”true” background_color=”#047E6A” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#ffffff” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” bg_image_animation=”none”][vc_column_text]

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[/vc_column_text][/vc_column][vc_column column_padding=”padding-2-percent” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ font_color=”#047E6A” column_shadow=”small_depth” column_border_radius=”10px” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”3/4″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”6px” column_border_color=”#047E6A” bg_image_animation=”none”][vc_column_text]When doing your shopping, think about those healthy choices you can make. Try online shopping to reduce the temptation to buy any BOGOF offers, as these are often offers on high sugar or high fat products, such as biscuits and crisps.[/vc_column_text][/vc_column][/vc_row][vc_row type=”full_width_background” full_screen_row_position=”middle” column_margin=”default” column_direction=”default” column_direction_tablet=”default” column_direction_phone=”default” bg_color=”#f4f4f4″ scene_position=”center” text_color=”dark” text_align=”left” row_border_radius=”none” row_border_radius_applies=”bg” overlay_strength=”0.3″ gradient_direction=”left_to_right” shape_divider_position=”bottom” bg_image_animation=”none” shape_type=””][vc_column column_padding=”no-extra-padding” column_padding_tablet=”inherit” column_padding_phone=”inherit” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_shadow=”none” column_border_radius=”none” column_link_target=”_self” gradient_direction=”left_to_right” overlay_strength=”0.3″ width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid” bg_image_animation=”none”][vc_column_text css=”.vc_custom_1550055297453{padding-top: 60px !important;}”]

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