Weight loss for women

Meet the seemingly innocent foods that could be harming your health and thwarting your slim-down efforts...

So, you’re eating smart but your wholesome diet hasn’t helped you slim down or buzz with energy? We may have the answer – if you’re not getting the results you crave, you could be piling your plate with the wrong foods for your body. We’re all different, and the diet that works for one person may not work for you. So if you’re suffering sore joints, feeling sluggish or simply can’t shift those last few pounds, read up on the culprits that could be standing in the way of your best body ever.
Nightshade vegetables
Are you sitting down? Good, because we’ve got some shocking news to share: tucking into platefuls of veggies might not lead to glowing health. Of course, vegetables aren’t unhealthy, but certain types are thought to exacerbate joint disorders such as osteoarthritis and osteoporosis. Veggies from the nightshade family (named so because they grow at night), such as aubergines, peppers and tomatoes, contain a compound called oxalic acid which inhibits the absorption of calcium – an important mineral for keeping your bones healthy. Nightshade vegetables are also high in an alkaloid called solanine which, when consumed in high volumes, has been linked to inflammation. If you often suffer from joint pain, try cutting these vegetables out for two or three weeks to see if you notice a difference in your symptoms.
Choose this instead: Veggies from the brassica family, such as calcium-packed broccoli, are a good substitute for nightshade vegetables. Serve them with a sprinkle of turmeric, as this spice contains an anti-inflammatory ingredient called curcumin. And give your meals and fresh juices a healthy kick with fiery ginger – it’s packed with compounds called gingerols which help to reduce joint pain.
Grapefruit
Do you start your day with a tall glass of grapefruit juice? Many prescription medications, from cholesterol-lowering statins to some forms of the Pill, interact with grapefruit – when taken together, the fruit can interfere with the way the drug is broken down. A 2012 study by scientists at Lawson Health Research Institute in London found that grapefruit interacts with a whopping 43 major prescription drugs. They also found that eating one grapefruit a day or drinking a 200ml glass of juice was enough to cause side effects including heart problems.
Choose this instead: If you’re taking any prescription medications always read the labels and cut out grapefruit where advised. Opt for veg-based smoothies instead of supermarket juices to downgrade your risk.
Yoghurt
Yoghurt has a (well-deserved) reputation for easing digestive disorders thanks to its hefty probiotic content. Natural yoghurt is also a great source of protein and calcium. The bad news? Experts have linked dairy intake with an exacerbation of seasonal allergies. It’s thought casein, a natural protein in dairy, may increase mucus production. If you think you might have a sensitivity to dairy, go without for two weeks to see how you feel.
Choose this instead: Switch to coconut yoghurts – these are dairy, soya and gluten free, making them ideal for those with food intolerances and vegans. Try Coyo Natural Coconut Milk Yoghurt, £1.99, ocado.com.
Peanut butter
Peanut butter is one of the nation’s favourite spreads, but many brands are chock-full of salt, sugar and trans fats. As far as nuts go, peanuts are considered the least healthy as they can contain toxic compounds called aflatoxins, thought to cause inflammation.
Choose this instead: Replace it with raw almond, Brazil nut or cashew nut butter. These are high in protein, vitamins and minerals and available from health stores.
Margarine
If you studiously avoid butter in favour of vegetable oil spreads in an effort to do your health and waist a favour, your ticker may be taking a hit. Margarine is made by heating fat molecules to high temperatures and adding chemicals to change the colour to yellow. Scientists at the National Institute of Health in the US found that eating margarine can double the risk of heart disease. On the other hand, spreading your morning toast with butter will naturally increase your levels of vitamin A and ‘good’ cholesterol – essential ingredients for a healthy nervous system, strong eyes and a smart brain.
Choose this instead: Sidestep vegetable oil-based spreads next time you’re doing your supermarket shop and look out for organic, unsalted butter instead. Organic butter is churned from milk produced by cows that have been reared outdoors.
Wheat bran
Wheat bran is often billed as a wonder food for healthy bowels. Although this breakfast staple is high in insoluble fibre – the kind you need to bulk up waste products and send them out of your system – it has an abrasive action on the insides of your gastrointestinal tract (think rubbing sandpaper on your insides). Not surprisingly, this interferes with digestion and can leave you feeling heavy and bloated. Wheat bran is also a mass-produced product, grown on soil which is relatively low in minerals, resulting in a product with few health benefits.
Choose this instead: Swap your bowl of bran flakes for a healthy bowl of quinoa porridge, made with a dairy-free milk such as almond or coconut milk, and serve it with a sprinkle of mixed seeds and berries.
Potatoes
Spuds are a fabulous source of potassium and vitamin C, but their starch content makes them a high glycaemic load (GL) vegetable. The starch is quickly absorbed by the body, causing your blood sugar to shoot up. High blood sugar levels can make it harder for you to lose weight and puts you at risk of developing type 2 diabetes over time.
Choose this instead: New potatoes are considered one of the lowest GL spuds, so opt for these over your usual white potatoes. To lower the blood sugar effect, bake rather than boil your potatoes and eat them with protein, such as fish or meat. To add some variety to your diet, try munching on sweet potato or butternut squash as an alternative to spuds – they’re great mashed or baked.

http://www.womensfitness.co.uk/weight-loss/1054/weight-loss-for-women

10 foods to help you lose weight

Bad news first! There's no miracle food stuff that'll make the weight drop off. If there were we'd all be slim and the diet industry wouldn't exist.

The good news is there are certain foods which will make you feel fuller, help keep hunger at bay and control cravings. So they make it easier to eat fewer calories without feeling hunger pangs.

So stick a few of these top ten on your shopping list if you're trying to lose weight:

1. Beans

Beans are a great source of protein.
They are high in fibre and slow to digest which makes you feel fuller for longer and may help reduce the urge for between-meal snacking.
"Foods such as beans, peas and lentils are cheap, nutritious and delicious. They are a really helpful tool for weight loss and management because they are low in fat and a good source of filling protein," says registered dietitian, Helen Bond.

2. Soup

Tinned, fresh or homemade - soup is comforting and filling. For a lunch choice it usually has far fewer calories than a sandwich. Vegetable soups also provide at least one of your ‘five a day’ fruit and vegetable goals.
Research at the University of Pennsylvania shows if you start a meal with a bowl of soup it helps to fill up your stomach and curb your appetite.
"Psychologically, eating a starter makes you feel like you are eating more, while physiologically it gives your brain time to recognise you are filling up," says Helen.

3. Chicken breasts and salmon steaks

Both are great sources of lean protein. Studies have shown that protein is good at making you feel full.
"One of the main reasons why people break a diet is because they feel
hungry," says Dr Alex Johnstone, an expert in obesity from the Rowett Institute for Nutrition and Health in Aberdeen.
"Dietary strategies that can promote satiety and satiation to promote feeling fuller, can help maintain a calorie controlled diet. High protein diets are one effective strategy for achieving this," she says.

4. Vegetables

Green vegetables are lower in calories and packed with more nutrients than their more starchy relatives like parsnip and potato.
Fill up your plate with green beans and asparagus and it'll take you time to chomp through your veggies. You'll also psychologically feel fuller if you can see you've eaten a whole plate full.
Research in 2011 published in the Journal of Clinical Nutrition has suggested if you load up your favourite meals with additional vegetables, you get fewer calories with the same great flavours.
For example when pureed cauliflower or courgette was added to macaroni cheese in one test, people liked the dish as much but ate 200 to 350 fewer calories.
Grated carrot and finely chopped onions cook quickly in a Bolognese sauce base, adding more healthy vegetables to your meal, making your meat portions go further and lowering the calories-per-serving of the final dish.
Use vegetables in place of other more calorific ingredients. Make pretend pasta by cutting courgettes lengthways with a vegetable peeler or have a chilli loaded onto a mound of shredded up lettuce rather than rice.

5. Eggs and porridge

Stocking up on healthy, breakfast foods is essential if you want to feel full and stick to your healthy eating plan.
Forget the cartoon character cereals that are usually packed with sugar and opt instead for porridge made with milk or poached eggs on wholemeal toast. "Countless studies have shown that breakfast eaters are slimmer than those who skip it," says Helen.
Eggs in particular are good for dieters. A US study found people who have two eggs for breakfast eat 400 fewer calories during the rest of the day as the feelings of fullness remain for longer.

6. Sausage

It doesn't sound as though sausage should be on anyone's diet shopping list but studies have shown that a protein rich start helps you resist snacks for the rest of the day.

In one small study of a group of obese young women, those who started the day with 35 grams of protein as part of a 350kcal breakfast felt fuller right away compared to those on a standard, modest protein breakfast.

The effect of the high-protein breakfast seemed to last into the evening, when the women munched less on fatty, sugary goods than the women who had cereal for breakfast or who had skipped breakfast entirely.

7. Nuts

A small handful of nuts like almonds, peanuts, walnuts, or pine nuts although quite high in calories does make you feel fuller.
Research shows that when people munch on nuts they automatically eat less at later meals.
"They contain an unsaturated fat called oleic acid which has been shown to help to curb hunger," says Helen.
She says you only need a golf ball size portion (1oz/25g) to get the benefits.

8. Apples

Stick a bag of apples into your shopping trolley.
Research in the Journal Appetite in 2009 shows that whole fruit blunts appetite in a way that fruit juices and purees don't. One reason is that raw fruit contains more fibre. Also chewing sends signals to our brain that we've eaten something substantial.
A study in Brazil found women who ate an apple or pear before a meal lost more weight than those who didn't.

9. Yoghurt

There's plenty of choice down the yoghurt aisle but as a dieter pick plain Greek style yoghurt as it contains more protein and less sugar than other varieties and will fill you up more.
A study from the University of Washington found that people who had a yoghurt snack felt less hungry and fuller than if they'd had a juice or a fruit flavoured milkshake of the same calorific value.

10. Brown rice and whole wheat pasta

Forget the white carbs if you want to feel fuller for longer.  Wholegrain carbs like brown rice and whole wheat pasta have a naturally lower glycaemic index, which means it takes longer for your body to extract their carbohydrates, resulting in a steadier rise and sustained blood sugar level. They are slower to release energy so help reduce hunger between meals, making snacking less likely.
"Increasing your intake of fibre is one of the best plans for weight loss because high fibre foods are harder to digest and therefore help to keep your digestive system in tip-top condition and running smoothly" says Helen.

And finally one for luck - chocolate

It sounds too good to be true, but a study of healthy, normal weight men showed that after eating 100g of dark chocolate the calorie intake from a pizza meal 2 hours later was reduced by 17%. Milk and white chocolate didn’t have the same effect. Whether the effect would be similar for dieters, or women with chocolate cravings, has yet to be demonstrated. Probably the best advice is to have a little of what you fancy when it comes to chocolate, and leave the 150g bars on the supermarket shelf.  
http://www.webmd.boots.com/diet/features/foods-to-help-lose-weight?page=3

The eatwell plate

The eatwell plate highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well balanced and healthy diet. 

View a larger version of the eatwell plate (PDF, 1.6Mb)

It's a good idea to try to get this balance right every day, but you don't need to do it at every meal. And you might find it easier to get the balance right over a longer period, say a week. Try to choose options that are lower in salt when you can.
Eating healthily is about eating the right amount of food for your energy needs. In England, most adults are either overweight or obese. This means many of us are eating more than we need, and should eat and drink fewer calories in order to lose weight.
Based on the eatwell plate, try to eat:

Plenty of fruit and vegetables

Did you know that we should be eating at least five portions of a variety of fruit and veg every day?
More on 5 A DAY

Plenty of potatoes, bread, rice, pasta and other starchy foods

Choose wholegrain varieties whenever you can, or eat potatoes with their skins on for more fibre.
More on starchy foods

Some milk and dairy foods

Go for lower-fat milk and dairy foods. These are healthier options to help you get enough protein and calcium.
More on milk and dairy foods

Some meat, fish, eggs, beans and other non-dairy sources of protein

These are important sources of protein, vitamins and minerals, and form part of a healthy balanced diet.
More on meat, fish, eggs, and pulses

Just a small amount of foods and drinks that are high in fat or sugar

Cut down on fat and sugar by eating fewer sweets, cakes and biscuits, and drinking fewer sugary soft drinks.
More on fat and sugar

Is the eatwell plate for me?

The eatwell plate applies to most people – whether they're a healthy weight or overweight, whether they eat meat or are vegetarian, and no matter what their ethnic origin.
However, it doesn't apply to children under the age of two because they have different nutritional needs. Between the ages of two and five, children should gradually move to eating the same foods as the rest of the family, in the proportions shown on the eatwell plate. Find out more in Breastfeeding: the first few days and Your baby's first solid foods.
Anyone with special dietary requirements or medical needs might want to check with a registered dietitian whether the eatwell plate applies to them.

http://www.nhs.uk/Livewell/Goodfood/Pages/eatwell-plate.aspx

 

Eating processed foods

Processed foods aren't just microwave meals and other ready meals. The term 'processed food' applies to any food that has been altered from its natural state in some way, either for safety reasons or convenience. This means you may be eating more processed food than you realise.

Processed foods aren't necessarily unhealthy, but anything that’s been processed may contain added salt, sugar and fat.
One advantage of cooking food from scratch at home is that you know exactly what is going into it, including the amount of added salt or sugar.
However, even homemade food sometimes uses processed ingredients. Read on to find out how you can eat processed foods as part of a healthy diet.

What counts as processed food?

Most shop-bought foods will have been processed in some way.
Examples of common processed foods include:

• breakfast cereals
• cheese
• tinned vegetables
• bread
• savoury snacks, such as crisps 
• meat products, such as bacon
• "convenience foods", such as microwave meals or ready meals
• drinks, such as milk or soft drinks

Food processing techniques include freezing, canning, baking, drying and pasteurising products.
Dietitian Sian Porter says: "Not all processed food is a bad choice. Some foods need processing to make them safe, such as milk, which needs to be pasteurised to remove harmful bacteria. Other foods need processing to make them suitable for use, such as pressing seeds to make oil.
"Freezing fruit and veg preserves most vitamins, while tinned produce (choose those without added sugar and salt) can mean convenient storage, cooking and choice to eat all year round, with less waste and cost than fresh."

What makes some processed foods less healthy?

Ingredients such as salt, sugar and fat are sometimes added to processed foods to make their flavour more appealing and to prolong their shelf life, or in some cases to contribute to the food's structure, such as salt in bread or sugar in cakes.
This can lead to people eating more than the recommended amounts for these additives, as they may not be aware of how much has been added to the food they are buying and eating. These foods can also be higher in calories due to the high amounts of added sugar or fat in them.
Furthermore, a diet high in red and processed meat (regularly eating more than 90g a day) has also been linked to an increased risk of bowel cancer. Some studies have also shown that eating a large amount of processed meat may be linked to a higher risk of cancer or heart disease.

What is processed meat?

Processed meat refers to meat that has been preserved by smoking, curing, salting or adding preservatives. This includes sausages, bacon, ham, salami and pâtés.
The Department of Health recommends that if you currently eat more than 90g (cooked weight) of red and processed meat a day, that you cut down to 70g a day. This is equivalent to two or three rashers of bacon, or a little over two slices of roast lamb, beef or pork, with each about the size of half a slice of bread.
However, it's important to remember that the term "processed" applies to a very broad range of foods, many of which can be eaten as part of a healthy, balanced diet.

How can I eat processed foods as part of a healthy diet?

Reading nutrition labels can help you choose between processed products and keep a check on the amount of processed foods you're eating that are high in fat, salt and added sugars.
Adding tinned tomatoes to your shopping basket, for example, is a great way to boost your 5 a day. They can also be stored for longer and cost less than fresh tomatoes – just check the label to make sure there's no added salt or sugar.
Most pre-packed foods have a nutrition label on the back or side of the packaging.
These labels include information on protein, carbohydrate and fat. They may provide additional information on saturated fat, sugars, sodium and salt. All nutrition information is provided per 100 grams and sometimes per portion.

How do I know if a processed food is high in fat, saturated fat, sugar or salt?

There are guidelines to tell you if a food is high or low in fat, saturated fat, salt or sugar. These are:

Total fat

High: more than 17.5g of fat per 100g
Low: 3g of fat or less per 100g

Saturated fat

High: more than 5g of saturated fat per 100g
Low: 1.5g of saturated fat or less per 100g 

Sugars

High: more than 22.5g of total sugars per 100g
Low: 5g of total sugars or less per 100g

Salt

High: more than 1.5g of salt per 100g (or 0.6g sodium)
Low: 0.3g of salt or less per 100g (or 0.1g sodium)
For example, if you are trying to cut down on saturated fat, try to limit the amount of foods you eat that have more than 5g of saturated fat per 100g.
If the processed food you want to buy has a nutrition label that uses colour-coding, you will often find a mixture of red, amber and green. So, when you're choosing between similar products, try to go for more greens and ambers, and fewer reds, if you want to make a healthier choice.
However, even healthier ready meals may be higher in fat and other additives than a homemade equivalent. That's not to say that homemade foods can't also be high in calories, fat, salt and sugar, but if you make the meal yourself, you'll have a much better idea of what's gone into it. You could even save yourself some money, too.

http://www.nhs.uk/Livewell/Goodfood/Pages/what-are-processed-foods.aspx

Weight loss Statistics

Overweight people in the world:

1,593,538,795

Money spent on weight loss programs in the USA today:

$ 129,464,064

Overweight people in the world - definitions, sources and methods

Overweight definition: overweight is a person with a body mass index (BMI) over 25 kg/m2.
BMI is defined as the weight in kilograms divided by the square of the height in metres (kg/m2)

The data on obesity displayed on the Worldometers' counter is based on the latest statistics published by the World Health Organization (WHO).

Globally, there are more than 1 billion overweight adults, and the number is growing.

Spending on weight-loss programs and products in the USA

According to the U. S. Food and Drug Administration (FDA) Americans spent an estimated $30 billion a year in 1992 on all types of diet programs and products, including diet foods and drinks.

Marketdata, a market research firm that has tracked diet products and programs since 1989 releases its findings in its biennial study: "The U.S. Weight Loss & Diet Control Market." which in its 2007 study estimates the size of the U.S. weight loss market at $55 billion. It is now estimated to have reached over $60 Billion.

 

References and useful links

• Obesity and Overweight (WHO) - Facts and statistics by the World Health Organization
• U.S. Weight Loss Market Worth $46.3 Billion in 2004 — Forecast to Reach $61 Billion by 2008
• Marketdata Enterprises - publishes "The U.S. Weight Loss & Diet Control Market" - The study presents dollar value & growth rates of 10 major weight loss market segments (early 1980s to 2006, trends, developments, current status reports/estimates, 2010 forecasts) for: diet soft drinks, artificial sweeteners, health clubs, commercial diet left chains, mail order and multi-level marketing diet plans, diet books and exercise videos, children’s weight loss camps and adult residential facilities, medically supervised programs (weight loss surgery, MDs, RDs, and nutritionist-based diet plans, hospitals/clinic programs, Rx diet drugs, bariatricians), retail meal replacements and diet pills, low-calorie dinner entrees & low-carb foods.


• Gynecomastia Pills to Burn Chest Fat


• The Facts About Weight Loss Products and Programs - Presented as a Public Service in 1992 by the US Federal Trade Commission, Food and Drug Administration, and National Association of Attorneys General.

http://www.worldometers.info/weight-loss/

10 surprising 100-calorie snacks

Tuck into some of the nation's favourite treats without derailing your diet with these surprising 100-calorie snacks. 

From British classics like a cheese toastie to a silky banana milkshake, you can enjoy these popular snacks and stay in control of your calories.

Most of these low-calorie bites from dietitian Azmina Govindji require only three ingredients and take less than five minutes to prepare.

Cheese and tomato toastie - 93kcal (390kJ)

A slimmed-down version of an all-time British classic but no less scrumptious. Simply chop the tomato and spring onion over a slice of crispbread, cover with grated cheese and place under a pre-heated grill for a couple of minutes.

• 1 wholegrain crispbread: 39kcal (164kJ)
• 15g grated 30% less fat mature cheese: 47kcal (197kJ)
• 40g tomato: 7kcal (29kJ)
• An optional sprinkling of chopped spring onion (calories nominal)

Hot chocolate with marshmallows - 99kcal (416kJ)

Lose yourself for an instant in this indulgent hot chocolate. For a bit of guilt-free luxury, we've added a sprinkling of airy marshmallows and frothed the mixture.

• 1 sachet of diet hot chocolate: 60kcal (252kJ)
• 200ml of hot water
• 12g of mini marshmallows: 39kcal (164kJ)

'Three-fruit' fruit salad - 102kcal (428kJ)

Refreshing and easy to make, this 'three-fruit' fruit salad, which includes store-cupboard-friendly tinned pineapple, provides two-and-a-half portions of your recommended 5 A Day.

• 50g of seedless black grapes, cut in half: 30kcal (126kJ)
• 50g of a diced apple: 26kcal (109kJ)
• 100g of chopped tinned pineapple in juice: 46kcal (193kJ)

Cheese and pickle canapés - 100kcal (420kJ)

Enjoy not one but three of these party nibbles without breaking the calorie bank. Use a potato peeler to get melt-in-your-mouth wafer thin cheese slices and top with gherkin slices and pickle.

• 3 water biscuits: 42kcal (176kJ)
• 15g of 30% less fat mature cheddar: 46kcal (193kJ)
• 30g gherkin: 4kcal (17kJ)
• 6g (1 teaspoon) of pickle: 8kcal (34kJ)

Strawberries and cream - 92kcal (386kJ)

No, your eyes aren't deceiving you: you can enjoy this summer favourite for under 100kcal (420kJ). Best prepared with perfectly ripe strawberries, which are now available all year round.

• 110g of strawberries: 30kcal (126kJ)
• 30g half fat crème fraîche: 62kcal (260kJ)

Smoked salmon and cream cheese parcels - 106kcal (445kJ)

For a touch of sophistication, try these delicate smoked salmon parcels. To prepare, place four strips of salmon on an even surface and spread 5g of soft cheese mixed with some dill at one end of each strip. Starting from the cheese end, gently fold each strip into rolls.

• 48g of smoked salmon cut into four even strips: 68kcal (286kJ)
• 20g of medium fat soft cheese (5g per parcel): 36kcal (151kJ)
• 2ml of lemon juice: 2kcal (8.4kJ)
• Optional sprinkling of fresh dill (calories nominal)

Apple and peanut butter - 96kcal (403kJ)

Craving something crunchy and nutty? These fresh apple slices and peanut butter are the perfect combination to keep you going until your next main meal.

• 50g sliced apple: 26kcal (109kJ)
• 12g (1 teaspoon) of peanut butter: 70kcal (294kJ) 
• Optional sprinkling of cinnamon (calories nominal)

Baked beans on toast - 99kcal (416kJ)

Perhaps the ultimate in comfort food, we believe you should still be able to enjoy this national treasure even if you're watching your calories. Weigh your slice of bread once it's been toasted.

• A 22g slice of toasted wholegrain or wholemeal bread: 48kcal (202kJ)
• 60g of baked beans: 51kcal (214kJ)
• Optional sprinkling of chives (calories nominal)

Banana milkshake - 98kcal (412kJ)

Not sure what to do with over-ripe bananas? Why not transform your speckled bananas into a smooth and creamy milkshake. To maximise the sweetness of the milkshake, use very ripe bananas. Blend the bananas with the milk and sprinkle on some cinnamon.

• 100ml of semi-skimmed milk: 46kcal (193kJ)
• 55g very ripe banana: 52kcal (218kJ)
• Optional sprinkling of cinnamon (calories nominal)

Home-made popcorn - 89kcal (374kJ)

The smell of freshly made popcorn is up there with freshly baked bread. A good source of fibre, popcorn will keep you feeling full for longer, making it an ideal snack. Plus, it's really easy to make!

• 20g of popping corn: 62kcal (260kJ)
• 3g (1 teaspoon) of oil: 27kcal (113kJ)
• Optional sprinkling of chilli powder and Worcestershire sauce (calories nominal) http://www.nhs.uk/Livewell/loseweight/Pages/surprising-100-calorie-snacks.aspx

Weight loss tips

Many doctors now believe that when it comes to your health, your waist measurement is important.

Why lose weight?

Obesity causes 9,000 premature deaths in England every year and reduces life expectancy by an average of nine years.
It's also linked to serious health problems and increases the risk of type 2 diabetes, heart disease and cancers of the breast, colon and prostate.
Most people who are overweight can blame their excess weight on eating more calories than they burn.
That means there are two main options if you want to lose weight: eat less or do more physical activity. The best way to lose weight is a combination of the two.

Weight loss tips

You can reduce your risk of obesity-related health problems by losing weight through eating more healthily and doing more physical activity.
There are many articles to help you attain a healthy weight in our lose weight section.
You can cut down on calories by making simple healthy food swaps in your everyday diet.  
It’s not just small changes to your eating habits that can make a big difference. Getting more physical activity also helps you shed the pounds. You can do it in just three short bursts each day with these ten-minute workouts.
Even if you're well on the way to your target weight, there'll be plenty of temptation to overindulge. See our tips on how to avoid the diet danger zones.
One excuse for choosing a quick, fat-laden supper is that healthy eating is expensive. Learn how to eat well on the cheap, saving the pennies as well as calories.
Two-thirds of dieters regain all the weight they've lost within four years. For advice on how to stop piling the pounds back on, read about how to lose weight for life.  

http://www.nhs.uk/Livewell/men1839/Pages/weight-loss-tips.aspx