It can sometimes be a real challenge to maintain a healthy body weight, even with diet and regular exercise.
And we all know how easy it is to start a diet with the greatest of intentions and then be tempted by junk food within a few days – or even hours!
At Holland & Barret, we have a wide range of products which can assist with weight management and help support you to make positive, long-lasting lifestyle changes.
These products include diet foods, fat burners, meal replacements and weight loss supplements.
And because everyone’s weight loss journey is different, it is important that you find the best weight management products for you and your lifestyle.
In order to maintain an optimum, healthy weight, you should ensure that you eat a healthy and balanced diet, which is full of plenty of fruit and vegetables.
Many of these foods are also packed with natural fibre, which will help keep you feeling fuller for longer and lessen the temptation to reach for sugar-filled snacks
Having a regular exercise routine can also help you to burn off excess calories.
Planning your meals in advance, cutting down on alcohol and drinking plenty of water are also great weight loss tips.
There are also a number of weight loss supplements available, which can help to support weight management, as part of a controlled diet.
These include fat burners and binders, meal replacements and exercise support such as diet whey protein.
The NHS recommends that men need to consume around 2,500kcal and women need around 2,000kcal per day, in order to maintain a healthy body weight.
The best way to lose weight is to eat and drink around 500 – 600kcals less than this each day.
You may be finding it difficult to lose weight, or perhaps you lost a lot of weight at first but now your weight loss has really slowed. There are a number of reasons why you might not be losing weight as easily as you hoped.
First of all, make sure that you are being true to your weight loss plan. Are you eating healthily, or is the odd unhealthy choice sneaking in here and there?
Are you getting some exercise each day or have you skipped a few sessions?
You also might be losing weight without realising or, if you have started exercising, you might be replacing fat with muscle.
It is worth remembering that your weight can fluctuate by a few pounds, thanks to water retention. So try to ensure that you only weigh yourself once a week, ideally at the same time of day.
As well as the scales, you should use other measures. Try using a tape measure to measure your waist and hips, to see if you have lost inches here. And have a look at your body fat percentage.
A safe and sensible way to lose weight is to aim to lose one or two pounds each week.
To do this, you need a calorie deficit of 500 to 1,000 calories each day.
This means that you need to make sure you burn more calories than you eat.
Walking is a great weight loss exercise. The actual number of steps you should do each day for weight loss will really depend on factors such as your age, gender and diet. It is thought that 10,000 steps per day is a good number to aim for. This equates to approximately five miles.
Walking for weight loss is great but you should also try to add some more exercises to your routine.
Try cardio exercises such as running and cycling, as well as strength training with weights.