I WOULD LIKE TO LOSE AROUND 1 STONE

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WALK EVERY MORNING AROUND THE PARK FOR 3/4 OF HOUR BUT WOULD LIKE TO KNOW WHOT FOOD TO EAT AND DRINK NEED TO LOSE WEITGHT AS I AM GOING TO MY GRANDAUGHTERS WEDDING MY WEITGHT IS 11.12 AND MY HIEGHT IS 5 .2 SO I KNOW I AM OVER WIEGHT

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CAN YOU HELP

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Hi archi,

There's lots of information around on the NHS live well pages about food, losing weight and nutrition. And there are plenty of other places on the web which provide similar information, e.g. BBC and, of course, there's the Hairy Dieters, just to mention two.

The nub of it is basically to reduce the number of calories you take in and also, to increase activity, to burn acquired fat off.

The fact of the matter is that if you are overweight, it's because you've been getting that balance wrong and probably, if you're like me, been doing that for some time.

It's not about just eating less of a bad unbalanced diet. It's about eating good nutritious food in appropriate quantities (portion control); eating regularly (snacking - not grazing!); and reducing the sugars and fats in your foods. When you're losing weight your body needs the whole gamut of nutrients.

Some of that is much easier than it perhaps sounds, e.g. trim the fat off of bacon and grill it or fry it with a squirt of low calorie oil spray, poach or scramble eggs instead of frying them. Limit yourself to, say two slices of bread a day. If you keep the biscuits in, then make them 'light' digestive or similar and limit those to say, 2 biscuits a day. Eat more fruit and veg (especially green veg).

There are various excellent resources on the web - quite free - which will provide you with 'diet' routines, if you want that. And many sites that will tell you how many calories there are in one food or another.

My approach has basically been to chuck out the 'naughties' from my food intake - chocolate, cakes, biscuits, full fat milk, fried food and, generally speaking, fatty, creamy and sugary stuff. In addition to that, I've learnt to regularise my eating, so I have basically three meals a day (moderate and sensible ones) with a light snack between them, so I'm eating something every two to three hours or so. That helps to stop the blood sugar levels from going too low or too high, both of which can hinder losing weight. (It also helps me to not go to the sweet shop, or the chippy!)

I've also upped my exercise and activity levels.

Even with as simple an approach as that, you'll probably find losing a stone fairly easy - though you may want to consider finding out what your BMI is and giving some thought to losing more than that. (There's a BMI calculator on the NHS live well lose weight pages).

Of course, if you have underlying health issues, consult a doctor about how losing weight might be different for you with your specific medical issue, and similarly before getting into any serious exercise regimes.

Good luck.