Write your name here. Weight. Matters. A guide to losing weight. Health Improvement Service

Transcription

1 Write your name here Weight Matters A guide to losing weight Health Improvement Service

2 Contents Introduction...4 Are you ready to get started...5 Why is 10% important...6 How to measure your waist...7 My weight loss targets...8 Setting your course of action...9 Your monitoring sheet...11 The Eatwell Plate...12 The energy balance...13 Fruit and veg, carbohydrates, protein, dairy and high sugar/fat foods The energy balance - getting it right...20 What does a portion look like...24 Your eating habits...26 Meal planning...27 Introduction to food labelling...30 Nutritional labels and information...31 Physical activity...34 What's stopping you...39 What is stress...40 Self-esteem...42 Five Ways to Wellbeing...44 Weight loss pitfalls...45 Dining out...46 Cutting down on alcohol...47 Alcohol screening tool...49 Moving on - food cravings...51 When things go wrong...52 Getting back on track...53 SMART goals...54 Shopping tips for healthy eating...55 Useful contacts and websites

3 Introduction A good diet is essential for good health and can help maintain a healthy body weight and improve positive wellbeing. The risk of a number of diseases including heart disease, stroke, cancer, diabetes, obesity and osteoporosis can be reduced through adopting a healthy and varied diet. Dieting is not a term we like to use! It makes us think about living on salads and cutting out the things we like, and is only short-term. We prefer to use the term healthy eating, and having a balance which includes treats. We believe your weight matters long-term. This journey is not about a quick fix but is focused on supporting and helping you to make the small changes to your diet and lifestyle that will bring you big benefits. Throughout your programme we will introduce you to new topics that could impact on your weight loss. However, it will be down to you to make the changes at home. Our information and guided support can help you to focus on where you are now and help you to consider the changes that you can make to lose weight and become healthier. There is no magic wand. To see results, you ve got to put the effort in! Is this for me This guide is intended for use by healthy adults aged 18 and over: Who have a body mass index (BMI) of 25 or above. It is not suitable for children and young people or pregnant women. If you suffer from any medical condition you should consult your GP before starting. Small changes make a BIG difference Are you ready to get started Write what your main motivation to lose weight is here. Remember there are no quick fixes, your journey is a long-term lifestyle change. Did you know Start weight 5% means losing 10% means losing 11 stone (70kg) 8lb (3.5kg) 1 stone 2lb (7kg) 14 stone (89kg) 10lb (4.5kg) 1 stone 6lb (9kg) 16 stone (102kg) 11lb (5kg) 1 stone 8lb (10kg) 18 stone (115kg) 13lb (6kg) 1 stone 11lb (11.5kg) 20 stone (127kg) 1 stone (6.5kg) 2 stone (13kg) 4 5

4 Your height in feet and inches Why is 10% important You may like to check your BMI on the chart below. To work out your BMI, check your weight against your height. Your long-term-goal is to be in the healthy weight section, but in the short-term you may wish to set yourself a more realistic target of perhaps losing 5 or 10 lbs (2-4 kilos). Just a 10% reduction in weight can produce real improvements in your health. Our guide will help you to work towards losing weight at a safe and sustainable rate of 0.5kg 1kg (1-2lbs) per week. There will be times in your weight loss journey when you feel discouraged, especially if your weight loss has slowed Your weight in kilograms 6' ' ' ' ' ' '1 186 Under Healthy Over Obese Very Obese 184 6' weight weight weight 182 5' ' ' ' ' ' ' ' ' ' ' ' 152 4' ' Your weight in stone down or stalled. Don t panic! Our ongoing support and the information in this booklet will help you maintain your weight loss goals and keep weight off long-term. Measuring your BMI is a great starting point but you should also measure your waist. This is because people who carry too much weight around their middle have a greater risk of developing coronary heart disease, high blood pressure and diabetes. Your height in centimetres How to measure your waist: Use a tape measure and follow the four easy steps below Find the top of your hip bone and bottom of your ribs. Breathe out naturally. Place the tape measure midway between these points and wrap it around your waist. Check the measurement. Your health is at risk if you have a waist size of: Your health is at high risk if you have a waist size of: Men Over 94 cm (about 37 inches) Over 102 cm (about 40 inches) Women Over 80 cm (about 31.5 inches) Over 88 cm (about 34.5 inches) Asian men Asian women Why are there separate measurements for Asian men and women People of Asian backgrounds tend to have a higher proportion of body fat to muscle than the rest of the UK population. They also tend to carry this fat around the middle. This means that they are at a greater risk of developing problems such as diabetes and coronary heart disease even at a lower waist size than other people in the UK. Over 90 cm (about 35.5 inches) Over 80 cm (about 31.5 inches) 6 7

5 My weight loss targets Ask your health professional to calculate your 2%, 5% and 10% weight loss goals. Setting your course of action On a scale from 1-10, where 1 is not important at all, and 10 is very important. How important is losing weight for you KG Stone/lbs Not important Very important 2% weight loss goal 5% weight loss goal 10% weight loss goal Why did you pick this number Alternatively, a weight loss calculator can be found on NHS choices: To work out your BMI: Divide your weight in kilograms (kg) by your height in metres (m). Then divide the answer by your height again to get your BMI. For example: If you weigh 70kg and you're 1.75m tall, divide 70 by The answer is 40. Then divide 40 by The answer is This is your BMI. Why did you not pick a lower number What would you need to do to get to a higher number How confident do you feel in your ability to lose weight 1-10 Not confident Very confident Why did you pick this number Why did you not pick a lower number What would you need to do to get to a higher number 8 9