Two NHS plate rules that could help you lose weight – what you need to know

Weight loss can seem daunting but these two simple rules are a good place to start

Two simple rules when filling your plate could help you lose weight. The NHS recommended following these guidelines as part of a healthy lifestyle to aid weight loss efforts.

It is estimated that in the UK around one in every four adults is living with obesity. With all associated health risks that can come with being overweight or obese, weight loss is therefore a common goal for many.

However, it can be difficult and even daunting to start. With this in mind, the NHS provides advice online on some basic steps to take in order to reach a healthy weight.

Via its Better Health service, the health body shares two easy rules when dishing up meals to help you on your way. These are:

• Filling half your plate with vegetables
• Using smaller plates or bowls

Vegetables

The NHS said you should aim for at least two servings of vegetables in each meal, equating to roughly half the plate. This will fill you up while keeping your calorie intake low.

The NHS said: “Aiming for two or more portions of veg in a main meal means about half of your plate. Try to make sure you have at least two portions of veg as part of your main meals.

“This helps to fill your plate with low-calorie, fibre-rich, filling foods, leaving less room for higher-calorie foods or ingredients.”

Plate size

Part of this comes down to the fact that many of us are simply eating more than we need to. The NHS said: “Everywhere we look there are large and extra-large portions of food and drinks – this has left many of us eating more than we need.”

It continued: “Scale down when plating up. Try using smaller plates and bowls to help reduce your portion sizes at mealtimes.”

Other tips for reducing your overall food intake are:

• When cooking, try measuring ingredients such as oil, butter and ghee using a teaspoon, to help you use less
• Self-serve and skip seconds – Keep an eye on your servings. At family mealtimes, remember to serve out your own portion and say no to seconds
• Turn off the TV and avoid other distractions while eating – if you’re not focusing on your food, it can be easy to eat too much or too fast
• Use kitchen scales to weigh your ingredients before you cook. This will help you stick to the suggested serving sizes and means you’re less likely to overeat

Calories

The NHS added that the amount you eat is “just as important” as what you eat. It warned: “No matter how healthy your diet is, you can still put on weight if you are eating too much.

“Having more calories than your body needs each day can lead to weight gain.” To lose weight, the NHS said the average person should reduce their daily calorie intake by 600kcal.

That means having:

• 1,900kcal per day for men
• 1,400kcal per day for women

This will vary slightly depending on the individual, though. For more information, visit the Better Health site here.