For many people, losing weight is simply a matter of swapping ultra-processed foods for minimally processed ones – meaning every supermarket trip counts.
Head of fitness and nutrition at Hims & Hers, Mike Bohl, believes crafting a strong shopping list is paramount when embarking on a weight loss journey.
"The decisions you make in the supermarket determine what's in your fridge and what fuels your body," he told GB News.
Walking into a shop without a plan leaves dieters vulnerable to picking up things on impulse. Shopping hungry can be just as bad, increasing the temptation to reach for calorie-dense foods.
Your decisions in the supermarket ultimately determine how you fuel your body
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What to choose?
When it comes to filling your shopping basket, protein should be your starting point. Go for eggs, tinned fish, Greek yoghurt, chicken and pulses, all of which are both affordable and versatile.
"Protein helps preserve muscle mass and keeps you fuller for longer," Dr Bohl explained. And by keeping you full, you are less likely to reach for snacks.
Protein staples are also available at pretty much every supermarket and are easy to use in different meals throughout the week.
Vegetables packed with fibre should be your next priority. And don't dismiss the frozen aisle.
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Dr Bohl points out frozen vegetables are nutritionally similar to fresh produce, cost less and di not go off as quickly.
"Spinach, broccoli, and mixed peppers are my favourites and worth keeping as regular fixtures," he explained.
The aisles to avoid at all costs during a supermarket trip are those stocked with sweets and crisps — and they are usually placed together for exactly that reason.That said, Dr Bohl doesn't believe in cutting out treats entirely; focusing on portion control means you can still satisfy your cravings without derailing entirely.
If you know you are prone to snacking, plan for that too.
Dr Bohl's top recommendation is keeping baby carrots in the fridge because they're filling and require zero preparation.
"Finally, choose wholegrains over refined carbohydrates where possible," Dr Bohl advised.
Brown rice, wholemeal bread and oats are all budget-friendly options that help with appetite control.
Baby carrots are one of the best snacks to have for weight loss
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Weight loss comes down to hundreds of small choices, so getting your supermarket shop right is one of the most powerful places to start.
The NHS adds maintaining a healthy weight is also important to prevent varicose veins.
"Put your legs up when possible, for example, lie down with your legs on cushions," it advises. "Try not to injury your legs to help prevent bleeding."
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