Weight loss: Eating more of one food can help burn fat – how much should you have? – Express

Weight loss diet plans are easy to come by but knowing which ones will work can be difficult. Instead of following a structure plan, slimmers can get into shape by making a few simple changes.

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Losing weight is not easy and those hoping to do so must follow a balanced diet, nutritionist from Holland & Barret Emily Rollason stated.

She told Express.co.uk: “There is no secret weapon for weight loss.

“It’s all about consistency and getting the right balance between nutrition and exercise.

“Getting the right amount of all five of the main food groups and drinking plenty of water is a fantastic way to lose weight without damaging your body.”

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Weight loss diet: Protein plan healthy foods

Weight loss diet: A healthy diet and exercise plan is important when slimming down (Image: GETTY)

Weight loss diet: Protein plan healthy foods

Weight loss diet: High protein foods can help weight loss (Image: GETTY)

As well as eating right, dieters should exercise regularly and drink plenty of water.

When starting out, Emily explained some top tips to follow to cut back on calorie consumption.

She explained: “Use a smaller plate to avoid eating excessive portions.

“Also, make sure you’re not distracted when eating. Turn your phone off and don’t watch TV, being distracted may mean you miss hunger cues and eat more.”

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Making simple changes to how you eat as well as what you eat could help create healthy habits.

The expert also suggested ditching unhealthy snacks and pre-planning meals to avoid overeating.

“Plan out meals in advance so you know you’re staying within your calorie allowance,” Emily added.

“And avoid junk food, try to allow yourself to only eat sugary or fatty snacks as a treat.”

Weight loss diet: Protein plan healthy foods

Weight loss diet: A nutritionist shared her top tips for weight loss (Image: GETTY)

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What can you eat?

As well as putting her top tips into practice, eating certain types of foods will help get results.

Emily spoke about the importance of eating foods high in protein as these can help dieters feel fuller for longer.

She explained: “Protein is what’s known as a macronutrient, meaning it’s a nutrient the body requires a lot of it (along with carbohydrates and fats) in order to stay healthy.

“Protein is a not-so-secret weapon when it comes to weight loss.

Weight loss diet: Protein plan healthy foods

Weight loss diet: High protein foods include meat, fish, eggs and dairy (Image: GETTY)

“The main reason for this is protein is satiating – which means it makes you fuller for longer.”

How much protein one person needs to eat depends on their weight, the nutritionist said.

She continued: “For adults, the general daily requirement is 0.6g of protein per kilogram bodyweight.

“So if you weigh 80kg, you’d need around 48g protein daily to stay healthy, but increasing your protein intake might have benefits if you’re trying to lose weight.”

The expert revealed how much protein is needed can roughly be calculated based on body weight.