Top tips to lose weight

The nation’s women are obsessed with losing weight but frequently don’t succeed.  Healthy Soul does not advocate miracle diets, but like nutritionists we believe that it’s important to change your diet and lifestyle to make them a way of life, rather than short-term.

Clare Grace, research dietician at the Queen Mary University of London reports: ‘Weight gain occurs when the number of calories eaten is greater than the number used by the body.” [i] In fact, to gain, and therefore lose 1lb in weight, you’ll need to eat – or avoid – an extra 3,500 calories.’

Top tips to lose weight:

1.    Oranges and lemons – It makes for a refreshing start to the day, but that glass of orange juice packs a calorific punch with around 110kcals for a 250ml glass [ii]. Shave 100 calories from your morning tipple by replacing orange juice with a blend of PLj Lemon Juice and water.  At less than 7kcals per glass, it also delivers 75 per cent of the RDA of vitamin C in every serving so makes good sense all round!
2.    Banish the biscuit tin – It probably comes as no surprise, but biscuits are crammed with calories – just two Hobnobs clock up 142kcals!  For a more nutritious snack, nibble on a kiwi fruit and a Satsuma, just  14kcals and 18kcals a piece.
3.    Have open sandwiches – To save on the calorie content, think Scandinavian and opt for an open sandwich, using one slice of bread rather than two, which will save you around 100kcals.  Add a side salad and fat-free dressing to make it more interesting and healthy.
4.    Season for the season – Rather than smothering steamed vegetables with lashings of butter, sprinkle them with lemon juice and fresh herbs for great flavor and low calories.
5.    Smaller glasses –Every 250ml glass of wine provides 185kcals, so opt for a small glass (89kcals for 120ml) to get the taste, but not the calories.

It’s not just about cutting calories from your daily diet though – you can also make a difference by moving more throughout the day to speed up your calorie burning potential.


[1][i] Source: Netdoctor (

[1][ii] Source: All calorie estimates from


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