Dieting: tricks & tips

Shopping for food

  • Always have a meal plan and make a shopping list (otherwise you buy more than you need)
  • Eat before you go shopping for food
  • Low fat does not necessarily mean low calorie. Low fat means less fat than the original but may still mean a higher fat content than other foods.
  • Skimmed milk and low fat natural yogurt are better for a healthy diet than low fat sausages.
  • Try to limit the amount of highly processed food you buy. It tends to contain more fat and salt.
  • Eat regularly, preferably choosing complex carbohydrates (pasta, potatoes, beans and cereals). Try fruit for snacks to avoid getting completely starving before meals.
  • Drink plenty of water.
  • Treat yourself occasionally but try to deduct the calorific value of your treat from the daily total.
  • Try other rewards rather than food
  • Dining out tends to be bad news for calories and healthy eating, try to limit it.
  • If you eat too fast you end up eating more. It takes 20 minutes to get the satisfaction signal from the stomach to the brain.
There is no miracle diet. It will take time. A sensible weight loss is 1-2lb per week.

Portion control is important. Use smaller plates and take your time over meals.

Have only small portions of high calorie and fat containing food (meat and cheese). Add a big salad instead.

Physical activity is essential to prevent weight gain and to achieve weight loss. Ideally you should aim for at least 30 minutes of cardiovascular exercise at least 3 times per week. If you hate gyms and courts, brisk walking for half an hour every day will help. Even 10minutes is better than nothing.

Further information

This article published on
25 November 2005

Next review date 11/1/2013


Diet and exercise
Diet and exercise
Diet and exercise

Areaof the body

Stomach and digestion

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