Sometimes people are already following a low fat diet and to reduce their calorie intake they have to look at reducing portions.
*Remember, if you reduce your portions of starchy foods, you may also see a reduction in your blood glucose levels. If you start to have low blood glucose levels ( a reading of less than 4mmol/L) as a result of reducing your portions, your diabetes medication will need to reduced. Speak to your healthcare professional for advice.
First things first….. are you actually hungry?
Many of us snack through boredom, habit, comfort or because we have been tempted by something. There can be many other reasons too. Sometimes we do not even realise we are doing it. Those extra calories from snacks that we do not really need can hugely increase overall daily calorie intake .
Did you know that if you ate just two extra plain biscuits every day for a year you could gain just under 1 stone in weight !!
For example, you might find that when you sit down in the evening you snack more. Once you have identified this, you can start to think about how to make changes. E.g. distract yourself by doing something else to fill the time, get yourself a drink instead.
If you are genuinely hungry try to choose something from the healthy snack list but remember to watch your portions.
Try to avoid sugary drinks. They will have a large effect on your blood glucose levels and contain calories.
Instead choose water, no added sugar squash, diet fizzy drinks, sweetener in tea/coffee/ milk.
If you are out and about, be wary of the milky coffee’s in coffee shops.
Instead ask for the skinny versions and avoid the added cream/ syrups.
is very high in calories, so just a small reduction can lead to weight loss.
Remember that the recommended maximum intake is 2 units a day for women and 3 units a day for men with 2 alcohol free days each week. For more information visit drink aware
We have mainly focused on reducing your calories taken in from diet, but increasing your physical activity can also help you to achieve weight loss. Have a look at our Physical activity section for more information.