How to Diet

The most important change is a healthy balanced diet

Change Your Eating Habits

• Control portion size. It is easy to start eating bigger portions, which increase your calorie intake. Do not feel that you have to finish all the food on your plate. You may even change your plates to a smaller size. It will help you serve smaller portions. Avoid second helpings. The first one is usually plenty! Read more>>
• Snacking. You can easily pile on pounds just because of your snacking habits. Write down all the snacks you eat in a day - you will be surprised! Replace sugary and high-in-fat snacks with healthier options such as fruit, dried fruit, seeds and nuts.
• Never skip meals. You will be starving hungry and then it's much easier to overeat or to go for unhealthy food options. It can also lead to over-indulging on unhealthy snacks full of calories, sugars and fat.
• Eat slowly. Are you a quick eater? Overweight people, on average, eat faster than slimmer people. It is best to train yourself to chew each mouthful for longer, and to eat slowly.

Essential healthy eating, dieting tips

• Have at least five portions fruit and veg per day. Replace high in fat and/or sugar snacks with fruit or vegetables.

• Limit foods high in fat such as fatty meats, cheese, full-cream milk, fried foods, butter, etc. Replace them with low-fat options.
• Eat plenty of fibre in your diet. Foods rich in fibre include wholegrain bread, brown rice and pasta, oats, peas, lentils, grain, beans, fruit, vegetables and seeds.
• Avoid sugary drinks and foods such as chocolate, sweets, biscuits, cakes, etc.
• Don't skip meals. You will be more likely to overeat in the evening or snack between meals.
• Try not to add salt to food, and avoid foods that are salty.
• Eat at least two portions of 'oily' fish (such as mackerel, sardines, salmon, or fresh tuna) during the week.

Are you feeling physically hungry?

Your appetite is a very powerful thing. This is why many people find it so difficult to lose weight. It is true that some people feel hungry more often than others. However, feeling hungry does not always mean that your body physically needs food.

NSC Clinics have been helping our patients to fight hunger for over 27 years.

We know your enemy and how to give you the best chance to win!

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