Get the latest information about what the Covid-19 coronavirus means for you if you have a heart or circulatory condition. Visit our coronavirus support hub
Our magazine is full of lifestyle advice, recipes, activities and support to help you live well. Read our latest articles
Find your next challenge and join the BHF team to help fund life saving science. Are you ready? Take part in an event
Visit our eBay store to discover a treasure trove of unique gifts, clothing, furniture and so much more. Visit our eBay shop
If you’re looking for brand new items, visit our online shop. We have a great range of cards, accessories, gifts and more. Shop online now
We fund research into a broad range of heart & circulatory diseases across the UK. Explore our research
Our vision is a world free from the fear of heart and circulatory diseases. We raise money to research cures and treatments for the world’s biggest killers. Learn more about us
More than a magazine: information, inspiration and support
Don’t let a few extra pounds become a bigger problem. If you’ve put on weight during a holiday, or your healthy eating has just slipped a little, try these 12 quick tips to get yourself back on track.
Don’t wait for tomorrow, next Monday or next month to put your plan into action. Start with your next meal. If you’re going away, have something in the fridge or freezer that you can cook easily when you return or, if you shop for food online, book in an order of healthy foods to arrive when you get home.
It’s easy to let the holiday slide into normal life so start as you mean to go on with your next meal and get back on track. Even if you’ve had a big lunch, a chocolate bar, or a piece of cake already today, don’t let that stop you making a start today.
It’s easy to consume lots of calories from sugary drinks. Whether it’s a fizzy drink, fruit juice, squash, sugary tea or a coffee shop flavoured latte, they can all add up. Go sugar free, whether it’s water, a hot drink without sugar or a ‘diet’ fizzy drink.
Alcohol delivers a triple whammy of being high in calories, increasing appetite (if drunk in small amounts) and lowering inhibitions – which means you’re less likely to stick to your healthy eating and activity plans if you’ve had a few drinks. Cutting it out for a few weeks, and then making sure you have a few alcohol-free days each week, can help keep you on track.
Too much choice can sometimes be a bad thing. Rather than trying to find a healthy snack from the huge range in the shops, limit yourself to fruit or veg for between-meal snacks. These are low in calories, provide plenty of nutrients and help you towards your 5-a-day. And it has the advantage of being a really simple goal and you’ll easily be able to tell whether you are achieving it.
To reduce temptation, don’t go down the supermarket aisles with cakes, biscuits and sweets – and try not to be tempted by end-of-aisle special offers on fatty and sugary goods.
It’s easy to eat when you’re not hungry – out of habit, or because you’re bored, for example.
On holiday you can get into the habit of “grazing” through the day, which can be hard to change. So make sure you have three meals a day that are balanced, filling and that are regularly spaced out over the day. That will help you manage your hunger – and have fruit on hand so that you can follow the tip above if you do get hungry between meals.
Although weekends or days off might normally be when we relax the rules a little, if you’re trying to shed a few pounds then aim to stick with your changes as much as you can throughout the week. A weekend can go by in a flash, but it actually makes up about a third of our week so it can make a difference to your weight loss plans.
Rather than indulgent meals out or a takeaway in front of the TV, find healthy versions of your normal weekend treats. Choose activities that will keep you off the sofa, like gardening or walking, and allow some time to make plans that will help you stay on track in the week ahead.
Planning your meals for the week ahead might seem like a bit of a hassle, but it will set your intention as well as making it easier to make healthy choices even when you are busy. It could save money too, by reducing the chances that you’ll buy takeaways or other convenience foods because you don’t have any food in the house.
Write a shopping list based on what meals and snacks you are going to eat and only buy what is on it. Make sure that you have included enough fruit and veg to give you at least five portions a day.
A simple way to lower the calories on your plate is to increase the amount of veg and salad you have on it. Put this on your plate first and there will be less room for other parts of the meal that will be higher in calories. You will still get a variety of foods and food groups, but less calories overall. Using a smaller plate is another simple change that helps reduce the amount you eat.
If you make your packed lunch yourself, it’s much easier to make healthy choices and to check nutrition information.
Try one of our healthy packed lunch options:
Weighing and measuring out every ingredient can be off-putting. But using measuring cups or spoons is a quick and simple way to control portions, especially if the amount you eat creeps up over time. For rice, pasta, breakfast cereals, plate up the portion you normally eat and then find a cup or scoop that this fits into to maintain this, or find a measure that is slightly smaller to help you cut down. If you would like more guidance on reducing portion sizes to help you lose weight then our guide to healthy weight loss can help you to identify how much you need of each of the food groups.
For oils and spreads, it’s particularly important to measure your portions. One tablespoon of oil contains 100kcals, so pouring it straight from a bottle can quickly increase the calorie content of your food. Measure out oil with a teaspoon, or use a low calorie cooking spray. If you use a non-stick pan, less than a teaspoon of oil will often be enough for frying.
Although it’s good for your heart, exercise alone isn’t usually enough to shift the pounds. However, the combination of regular physical activity with changes to your diet has been found to be more effective than diet alone. As well as the extra energy you will be using, making an effort to be more active on a regular basis can help you to stay on track as well as having positive effects on your mental health which could motivate you to keep up the good work.
When you’re back to normal life after a break, things quickly become busy again – which can mean that despite your best intentions, healthy eating and being active end up taking a back seat. Avoid this by focusing on the quick wins and the things you can control, and make a fresh start.
British Heart Foundation
Get in touch
Customer services: 0300 330 3322
Phone lines are open Mon – Fri 9am-5pm
Heart Helpline – for medical enquiries: 0300 330 3311
Phone lines are open Mon – Fri 9am – 5pm
Work for us
121 thoughts on “12 ways to get your diet back on track – British Heart Foundation”
I’ve been browsing online greater than three hours these days, yet I never discovered any fascinating article like yours. It’s lovely price enough for me. In my view, if all web owners and bloggers made just right content material as you probably did, the internet can be much more useful than ever before.
Aw, this was a very nice post. In idea I wish to put in writing like this additionally – taking time and actual effort to make an excellent article… however what can I say… I procrastinate alot and under no circumstances seem to get one thing done.
Right now it seems like Movable Type is the preferred blogging platform out there right now. (from what I’ve read) Is that what you are using on your blog?
I am now not certain where you are getting your info, but good topic. I must spend some time learning much more or figuring out more. Thank you for magnificent info I used to be in search of this info for my mission.
Hi there, simply become alert to your blog through Google, and found that it is really informative. I’m gonna watch out for brussels. I will be grateful should you proceed this in future. Many other folks can be benefited from your writing. Cheers!
Your home is valueble for me. Thanks!…
Im no longer positive where you’re getting your information, however great topic. I must spend some time learning more or working out more. Thanks for great information I was searching for this information for my mission.
I simply wished to appreciate you yet again. I am not sure the things I could possibly have tried in the absence of the entire suggestions revealed by you directly on such a subject matter. It was a very difficult matter for me personally, nevertheless considering the very specialised mode you managed it took me to leap with joy. I’m just thankful for the advice and as well , wish you are aware of an amazing job you’re accomplishing instructing the mediocre ones through the use of your site. I’m certain you’ve never encountered any of us.
certainly like your web site but you have to check the spelling on quite a few of your posts. A number of them are rife with spelling problems and I find it very troublesome to tell the truth nevertheless I’ll certainly come back again.
Its like you learn my thoughts! You seem to understand a lot approximately this, such as you wrote the e-book in it or something. I think that you simply could do with a few p.c. to pressure the message house a little bit, but instead of that, that is wonderful blog. A fantastic read. I will definitely be back.
Hello. excellent job. I did not anticipate this. This is a fantastic story. Thanks!
I liked as much as you’ll obtain performed proper here. The caricature is attractive, your authored subject matter stylish. nonetheless, you command get got an impatience over that you want be turning in the following. ill certainly come further before once more as precisely the similar nearly very often within case you shield this hike.
Very interesting points you have noted, regards for putting up. “Oh, what a tangled web we weave, When first we practice to deceive” by Sir Walter Scott.
You have brought up a very fantastic details, regards for the post.
You are my aspiration, I own few web logs and infrequently run out from to brand : (.
Absolutely composed articles, Really enjoyed examining.
It’s actually a nice and useful piece of info. I’m glad that you shared this helpful information with us. Please keep us informed like this. Thanks for sharing.
I feel that is one of the most vital information for me. And i’m glad reading your article. However want to remark on few common issues, The web site taste is wonderful, the articles is truly excellent : D. Excellent job, cheers
of course like your web-site but you have to test the spelling on several of your posts. Many of them are rife with spelling issues and I find it very bothersome to inform the reality nevertheless I will surely come back again.
I dugg some of you post as I cogitated they were handy very useful
Valuable info. Lucky me I found your site by accident, and I’m shocked why this accident did not happened earlier! I bookmarked it.
Excellent goods from you, man. I have understand your stuff previous to and you are just too wonderful. I actually like what you have acquired here, certainly like what you are stating and the way in which you say it. You make it enjoyable and you still care for to keep it smart. I can’t wait to read far more from you. This is really a great web site.
Hi there very nice website!! Guy .. Excellent .. Superb .. I will bookmark your web site and take the feeds additionally…I am glad to seek out so many helpful info here in the put up, we want develop more techniques in this regard, thank you for sharing.
I’m still learning from you, but I’m making my way to the top as well. I definitely love reading all that is written on your website.Keep the aarticles coming. I enjoyed it!
Spot on with this write-up, I actually assume this web site wants much more consideration. I’ll most likely be again to read way more, thanks for that info.
I have been checking out some of your posts and i can claim pretty clever stuff. I will definitely bookmark your website.
Wohh just what I was looking for, regards for putting up.
I like what you guys are up too. Such intelligent work and reporting! Keep up the excellent works guys I have incorporated you guys to my blogroll. I think it’ll improve the value of my website :).
My brother recommended I might like this website. He used to be totally right. This post actually made my day. You can not imagine just how so much time I had spent for this info! Thank you!
Some genuinely nice and utilitarian information on this web site, likewise I believe the pattern holds fantastic features.
Well I sincerely liked reading it. This post procured by you is very constructive for accurate planning.
Well I really liked reading it. This article offered by you is very helpful for good planning.
I’m still learning from you, but I’m trying to achieve my goals. I definitely liked reading all that is written on your website.Keep the aarticles coming. I liked it!
I got what you mean , thankyou for putting up.Woh I am happy to find this website through google.
It is truly a great and helpful piece of information. I’m glad that you shared this useful info with us. Please stay us informed like this. Thanks for sharing.
Generally I do not read article on blogs, but I wish to say that this write-up very compelled me to check out and do it! Your writing style has been surprised me. Thanks, very nice post.
You made some first rate factors there. I looked on the web for the problem and found most people will associate with with your website.
I like this weblog its a master peace ! Glad I detected this on google .
Hello! I’m at work browsing your blog from my new iphone 3gs! Just wanted to say I love reading your blog and look forward to all your posts! Keep up the outstanding work!
Some truly great blog posts on this website, thank you for contribution. “The spirit is the true self.” by Marcus Tullius Cicero.
I haven?¦t checked in here for a while as I thought it was getting boring, but the last few posts are good quality so I guess I will add you back to my daily bloglist. You deserve it my friend 🙂
Some truly nice and utilitarian information on this internet site, besides I conceive the style and design has got excellent features.
Thank you so much for providing individuals with an extraordinarily nice opportunity to read in detail from this site. It’s usually so kind and as well , stuffed with amusement for me personally and my office co-workers to search your website the equivalent of 3 times per week to study the newest issues you have got. And lastly, I’m so usually pleased for the brilliant creative ideas you give. Selected 3 ideas in this article are completely the most suitable I’ve had.
I’m not that much of a internet reader to be honest but your sites really nice, keep it up! I’ll go ahead and bookmark your website to come back down the road. Cheers
Wohh just what I was looking for, thanks for putting up.
You could definitely see your expertise in the paintings you write. The arena hopes for more passionate writers such as you who are not afraid to mention how they believe. At all times go after your heart.
I have been checking out some of your posts and i can claim clever stuff. I will surely bookmark your site.
Thank you for helping out, good information. “Considering how dangerous everything is, nothing is really very frightening.” by Gertrude Stein.
Very interesting points you have mentioned, thankyou for putting up. “The thing always happens that you really believe in and the belief in a thing makes it happen.” by Frank Lloyd Wright.
Magnificent goods from you, man. I have understand your stuff previous to and you are just too excellent. I really like what you’ve acquired here, really like what you’re stating and the way in which you say it. You make it entertaining and you still care for to keep it wise. I cant wait to read much more from you. This is really a great site.
Undeniably believe that which you stated. Your favorite reason appeared to be on the internet the easiest thing to be aware of. I say to you, I certainly get irked while people think about worries that they plainly do not know about. You managed to hit the nail upon the top and also defined out the whole thing without having side effect , people could take a signal. Will likely be back to get more. Thanks
Attractive section of content. I just stumbled upon your blog and in accession capital to assert that I get in fact enjoyed account your blog posts. Any way I’ll be subscribing to your feeds and even I achievement you access consistently rapidly.
I’ve been browsing on-line more than three hours as of late, yet I never found any attention-grabbing article like yours. It is pretty worth sufficient for me. Personally, if all web owners and bloggers made good content as you did, the internet will be a lot more helpful than ever before.
Does your site have a contact page? I’m having problems locating it but, I’d like to shoot you an e-mail. I’ve got some creative ideas for your blog you might be interested in hearing. Either way, great website and I look forward to seeing it grow over time.
Magnificent website. A lot of useful information here. I am sending it to several buddies ans also sharing in delicious. And obviously, thanks for your sweat!
Very interesting information!Perfect just what I was looking for!
I genuinely prize your work, Great post.
Your place is valueble for me. Thanks!…
Wonderful web site. Lots of useful information here. I¦m sending it to some buddies ans additionally sharing in delicious. And obviously, thanks to your sweat!
Great remarkable issues here. I?¦m very happy to see your article. Thank you so much and i am having a look ahead to touch you. Will you kindly drop me a mail?
Great – I should definitely pronounce, impressed with your website. I had no trouble navigating through all tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Quite unusual. Is likely to appreciate it for those who add forums or something, website theme . a tones way for your customer to communicate. Nice task.
You actually make it appear really easy along with your presentation but I to find this matter to be actually one thing which I feel I might by no means understand. It sort of feels too complex and extremely wide for me. I’m looking forward to your subsequent post, I?¦ll attempt to get the grasp of it!
Undeniably believe that which you said. Your favorite reason seemed to be on the internet the easiest thing to be aware of. I say to you, I certainly get annoyed while people think about worries that they plainly don’t know about. You managed to hit the nail upon the top as well as defined out the whole thing without having side-effects , people could take a signal. Will probably be back to get more. Thanks
I’m still learning from you, while I’m trying to reach my goals. I absolutely enjoy reading all that is posted on your website.Keep the stories coming. I liked it!
Thanx for the effort, keep up the good work Great work, I am going to start a small Blog Engine course work using your site I hope you enjoy blogging with the popular BlogEngine.net.Thethoughts you express are really awesome. Hope you will right some more posts.
I just like the helpful information you supply to your articles. I’ll bookmark your blog and take a look at once more right here frequently. I’m moderately sure I’ll be informed lots of new stuff proper right here! Good luck for the following!
Its excellent as your other content : D, thankyou for putting up.
What¦s Going down i’m new to this, I stumbled upon this I’ve discovered It positively useful and it has aided me out loads. I am hoping to contribute & assist other customers like its helped me. Good job.
Hello. magnificent job. I did not imagine this. This is a excellent story. Thanks!
Great site. Lots of helpful info here. I am sending it to several friends ans also sharing in delicious. And obviously, thank you on your effort!
As a Newbie, I am continuously exploring online for articles that can be of assistance to me. Thank you
Very good written post. It will be valuable to anybody who employess it, as well as yours truly :). Keep doing what you are doing – can’r wait to read more posts.
Nice post. I learn something more challenging on different blogs everyday. It will always be stimulating to read content from other writers and practice a little something from their store. I’d prefer to use some with the content on my blog whether you don’t mind. Natually I’ll give you a link on your web blog. Thanks for sharing.
Have you ever thought about adding a little bit more than just your articles? I mean, what you say is fundamental and everything. But just imagine if you added some great graphics or video clips to give your posts more, “pop”! Your content is excellent but with images and video clips, this blog could certainly be one of the very best in its field. Great blog!
I think other website proprietors should take this web site as an model, very clean and great user pleasant layout.
Hello! I could have sworn I’ve been to this site before but after checking through some of the post I realized it’s new to me. Nonetheless, I’m definitely happy I found it and I’ll be book-marking and checking back frequently!
This website online can be a stroll-by way of for all the data you needed about this and didn’t know who to ask. Glimpse here, and also you’ll definitely uncover it.
Simply wish to say your article is as amazing. The clarity on your put up is simply spectacular and that i could think you are knowledgeable in this subject. Fine along with your permission let me to snatch your RSS feed to stay up to date with approaching post. Thanks a million and please keep up the gratifying work.
Great wordpress blog here.. It’s hard to find quality writing like yours these days. I really appreciate people like you! take care
Aw, this was a really nice post. In concept I would like to put in writing like this additionally – taking time and actual effort to make a very good article… but what can I say… I procrastinate alot and in no way appear to get something done.
As a Newbie, I am constantly browsing online for articles that can benefit me. Thank you
You got a very fantastic website, Gladiola I noticed it through yahoo.
This blog is definitely rather handy since I’m at the moment creating an internet floral website – although I am only starting out therefore it’s really fairly small, nothing like this site. Can link to a few of the posts here as they are quite. Thanks much. Zoey Olsen
I like this website so much, saved to my bookmarks. “Nostalgia isn’t what it used to be.” by Peter De Vries.
Hey there! This is my first visit to your blog! We are a group of volunteers and starting a new project in a community in the same niche. Your blog provided us useful information to work on. You have done a wonderful job!
What i do not realize is in reality how you’re no longer actually a lot more smartly-appreciated than you may be now. You are very intelligent. You recognize therefore considerably in the case of this subject, made me in my view imagine it from so many numerous angles. Its like men and women don’t seem to be involved except it is one thing to accomplish with Lady gaga! Your personal stuffs great. Always take care of it up!
Very interesting info !Perfect just what I was searching for!
Absolutely composed articles, appreciate it for entropy.
Spot on with this write-up, I truly think this web site needs rather more consideration. I’ll probably be again to learn rather more, thanks for that info.
It is best to participate in a contest for among the finest blogs on the web. I will recommend this website!
Good ?V I should certainly pronounce, impressed with your site. I had no trouble navigating through all tabs and related info ended up being truly easy to do to access. I recently found what I hoped for before you know it in the least. Reasonably unusual. Is likely to appreciate it for those who add forums or anything, site theme . a tones way for your customer to communicate. Excellent task..
Great write-up, I’m regular visitor of one’s blog, maintain up the nice operate, and It is going to be a regular visitor for a long time.
Awsome blog! I am loving it!! Will come back again. I am taking your feeds also.
When I originally commented I clicked the -Notify me when new comments are added- checkbox and now each time a comment is added I get four emails with the same comment. Is there any way you can remove me from that service? Thanks!
F*ckin’ remarkable issues here. I’m very satisfied to see your post. Thanks so much and i’m looking ahead to contact you. Will you kindly drop me a mail?
You made some nice points there. I looked on the internet for the topic and found most guys will go along with with your site.
Thanks a lot for sharing this with all of us you really know what you’re talking about! Bookmarked. Please also visit my web site =). We could have a link exchange arrangement between us!
You completed certain fine points there. I did a search on the issue and found most people will agree with your blog.
You actually make it seem so easy with your presentation however I to find this matter to be actually one thing which I think I’d by no means understand. It sort of feels too complex and very huge for me. I’m taking a look ahead on your next submit, I will attempt to get the hang of it!
Precisely what I was looking for, regards for posting.
I really appreciate this post. I have been looking all over for this! Thank goodness I found it on Bing. You’ve made my day! Thx again
Would love to incessantly get updated great weblog! .
I got what you intend, thanks for putting up.Woh I am thankful to find this website through google. “Do not be too timid and squeamish about your actions. All life is an experiment.” by Ralph Waldo Emerson.
Thank you for the sensible critique. Me and my neighbor were just preparing to do a little research about this. We got a grab a book from our area library but I think I learned more clear from this post. I am very glad to see such great info being shared freely out there.
I’d have to examine with you here. Which is not one thing I usually do! I take pleasure in reading a post that may make folks think. Additionally, thanks for permitting me to comment!
It’s truly a great and useful piece of information. I am glad that you just shared this helpful information with us. Please stay us up to date like this. Thank you for sharing.
Thanks for this terrific post, I am glad I discovered this web site on yahoo.
Very interesting subject, regards for putting up.
WONDERFUL Post.thanks for share..extra wait .. …
I’ve been absent for some time, but now I remember why I used to love this blog. Thanks, I will try and check back more often. How frequently you update your web site?
I definitely wanted to type a simple note to say thanks to you for those fantastic ideas you are posting at this website. My incredibly long internet research has at the end been recognized with reliable knowledge to go over with my co-workers. I ‘d claim that most of us website visitors are really fortunate to be in a decent site with many perfect people with good tips. I feel extremely grateful to have encountered the website and look forward to really more exciting moments reading here. Thanks once more for all the details.
Hey just wanted to give you a quick heads up. The words in your article seem to be running off the screen in Opera. I’m not sure if this is a format issue or something to do with internet browser compatibility but I thought I’d post to let you know. The style and design look great though! Hope you get the problem solved soon. Kudos
Thanks for another magnificent post. Where else could anyone get that kind of info in such a perfect way of writing? I have a presentation next week, and I’m on the look for such info.
Really enjoyed this blog post, how can I make is so that I get an alert email every time you publish a fresh update?
Pretty! This was a really wonderful post. Thank you for your provided information.
Great line up. We will be linking to this great article on our site. Keep up the good writing.
Can I simply say what a relief to find somebody who really is aware of what theyre talking about on the internet. You positively know the best way to bring an issue to mild and make it important. More folks must learn this and perceive this facet of the story. I cant believe youre not more common because you definitely have the gift.
It’s the best time to make some plans for the longer term and it is time to be happy. I’ve learn this publish and if I may I want to recommend you few interesting things or suggestions. Perhaps you could write subsequent articles relating to this article. I wish to read more issues about it!
Magnificent site. Lots of useful information here. I¦m sending it to several friends ans also sharing in delicious. And certainly, thanks for your effort!
Great line up. We will be linking to this great article on our site. Keep up the good writing.
Hiya, I’m really glad I have found this info. Today bloggers publish only about gossips and net and this is actually frustrating. A good web site with exciting content, this is what I need. Thank you for keeping this web site, I will be visiting it. Do you do newsletters? Can not find it.