People have been told that sticking to water isn’t the only way to lose weight
The NHS has urged people to “drink 6 to 8 cups” per day to help with weight loss. And thankfully, they’re not suggesting you stick to water only.
As part of its Better Health website, the NHS has said that as long as you’re drinking fluid which is sugar-free, you could be achieving a goal without realising. It suggests: “Drink 6 to 8 cups of fluid a day. Water, lower-fat milk, tea, coffee, sugar-free drinks… They all count!” This fluid intake, as well as maintaining a balanced diet, should help you to lose weight. Not only can shedding the pounds improve your overall wellbeing, but it can also help to lower your chances of developing issues such as high blood pressure, heart disease and type 2 diabetes.
The good news is that, according to the National Health Service, losing weight doesn’t mean completely overhauling your diet. Instead, it recommends a range of simple, practical changes that can help you move closer to your goals. Here’s what you need to know.
NHS shares 8 changes that can help you lose weight
To lose weight, most people are encouraged to reduce their daily intake by about 600 calories. In practice, this typically means aiming for around 1,900 calories a day for men and 1,400 calories a day for women.
You should also:
- Try to include at least two portions of vegetables with your main meal – roughly enough to fill half your plate.
- Always include a source of protein like beans, pulses, fish, eggs, lean meat, or other options as it helps you feel full for longer.
- Carbs like potatoes, bread, rice or pasta should make up no more than a third of the food you eat in a day – and try to have wholegrain versions where you can
- If you eat fish, aim for two portions per week, making sure that at least one portion is an oily fish, such as salmon, sardines, trout, mackerel, or herring.
- Choose lower-fat options for milk and cheese, and opt for yoghurts that are lower in both fat and sugar.
- Go for olive, sunflower and rapeseed oil, which have unsaturated fats
- Choose lower-fat spreads and only eat it in small amounts
- Aim to drink 6 to 8 cups of fluids each day. Water, lower-fat milk, tea, coffee, and sugar-free drinks all contribute to your daily intake.
Can coffee and tea help with weight loss?
While moderation is key, it’s not just water that can be beneficial. As mentioned, coffee can also be useful and according to one study, “the results of in vitro and animal studies suggest that coffee can reduce storing of fat in the body by several mechanisms.”
Tea is another drink boating several benefits. In a post by Harvard Health, it notes that while “you won’t find many vitamins or nutrients in tea”, it is “rich in phytochemicals – compounds that give plants their characteristics (such as colour and smell) and have pharmacological effects when we consume them. Tea’s primary phytochemicals are caffeine and polyphenols.”
According to Doctor Frank Hu, chair of the Department of Nutrition and professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health: “Green tea has more polyphenols than black tea, but black tea has more caffeine.
“And matcha is dried green tea that’s ground into fine particles. It’s more concentrated – higher in caffeine and polyphenols than plain green tea.”
So, while water should remain your main drink, a regular cup of tea or coffee can also complement your weight-loss efforts. Just be mindful of added sugar or cream, which can add extra calories.
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