Sign in

Cut out the calories with these food tips


It can be difficult to stick to a healthy diet, especially with the temptation of snacks and treats around every corner. These simple hints and tips will get you on the road to weight loss in no time.

Fantastic fibre

Swap white bread, pasta and rice for wholemeal versions. Doing that can double the amount of fibre, which will help you to feel full and  reduce the urge to snack on sugary treats. Eating lots of fibre can cause cramps so make sure to drink around 1.2 litres of water a day.

All about portion sizes

No matter how healthy you eat, you can still put on weight if you’re eating too much. Eat with smaller plates or bowls to make smaller portions seem more satisfying. Two portions of veg is a good target, as it helps to cover your plate and leaves less room for ingredients higher in calories. Remember to eat slowly - it takes 20 minutes for your stomach to tell your brain you’re full!

Learn to love porridge

Porridge is the perfect healthy breakfast alternative when losing weight. Oats are low in calories and a good source of fibre. Make it with semi-skimmed milk and top with dry fruit like raisins to get one of your five a day.

No place like home

Avoid the temptation of fast food or high calorie meal deals at lunch by bringing in home-cooked food. It’s often lower in calories and much cheaper then what you might get in the high street. If sandwiches aren’t your thing you could always cook a little extra at teatime and bring the leftovers.

Think before you drink

You might not think of calories when ordering drinks in the pub or on a night out, but two pints of beer can be as calorific as a full glass of single cream. Always try to stick to the daily recommend units - for men it's recommended 3-4 units and women it's 2-3 per day. Drinking on an empty stomach can also lead to snacking, so be sure to eat well before a night out to avoid a late night kebab trip.

You can make friends with salad

Salads can be your best friend when losing weight, but be beware of calorie-laden toppings. Green leaves, tomatoes and cucumbers are low in calories but toppings such as croutons, bacon bits, breaded chicken and creamy dressings can turn an innocent salad into a dieter’s nightmare. The golden rule is to avoid fatty toppings and always ask for dressing on the side, while avoiding mayonnaise or cream-based dressing.

Want more tips and tricks, or feeling inspired? Get started by joining our free 12-week weight loss programme at our pharmacies.

There's an information pack for each week of the plan full of useful information, plus a brilliant stick-it-on-the-fridge planner to help you track your weekly progress. 

Join by simply popping into your Lincolnshire Co-op pharmacy or find out more here.