Adult Weight Management - Week 6 Taking Stock

My Weight Matters Week six: Taking stock

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Before you start week six Review your goals:

Did you achieve your goals?

Remember to treat yourself to a non-food reward each time you achieve your goal

If you did not manage to achieve your goals, were they realistic for you?

Did you make a trigger list of things that cause you to eat off plan and spend some time preparing a strategy for dealing with these?

Remember - having a lapse is normal when changing your lifetime habits - the important thing is to draw a line under it and get back to plan at the earliest opportunity. Don’t let one lapse lead you to give up!

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Review your diary

Are you eating regularly? This is the best way to keep hunger at bay

What about the balance of foods? Does it match the eatwell guide? Did you choose healthier versions within each food group?

What quantities are you eating? Does it match the recommended number of portions? Don’t be tempted to consume less

Are you drinking enough fluids?

Use the food diary on the back page to record what you eat and drink. It’s known to be helpful when on a weight loss programme.

Has your weight reduced as expected? (ie: 0.5-1 kg per week (1-2 lb)

Weight increased

• We would expect you to lose weight if you follow the programme, so it is likely that something didn’t go according to plan • What do you think you could do differently?

Weight stayed the same

• Although it is a step in the right direction that you have maintained your weight, we would expect you to lose some weight if you follow the programme, so it is likely that something didn’t go to plan • What do you think you could do differently?

Weight decreased a little

• Well done! You’re definitely on the right tracks - although you haven’t reached the level of weight loss we might expect from following the programme; it is likely that something didn’t go according to plan (perhaps without realising it) • How can you continue your hard work and ‘up it’ to another level?

• Think hard about the last week(s) - what helped you lose a little weight and what else could you do to increase this (use your diaries to help)

• Brilliant well done!

Weight decreased as expected

• What is it that you have been doing which has led to this outcome?

• What did you do differently?

• Is there anything that you learnt from the past weeks that you could take forward and use for future weeks?

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Target your goal setting Let’s look at the behaviours adopted by people who have successfully lost weight.

Decide which of these you are already doing and which you want to work on more. This will help you target your goal setting.

Doing

Working on Monitor your weight Accurately self-monitor food intake (food and activity diaries) on a regular basis Eat breakfast everyday Maintain a consistent and regular meal pattern • Plan ahead – make a shopping list and menu plans • Eat mostly at home • Sit down to eat, focus on enjoying meals, eat slowly Eat a healthy balanced diet and control portion sizes Be physically active for at least 30 minutes every day Catch lapses before they turn into larger regains Control cravings Check food labels Get support – for example from family, friends or colleagues

Adapted with the kind permission of Weight Concern (University College London 2016).

Week six action check-list Now set yourself 1 or 2 goals for this week. Please record these in your goal log.

Monitor what you eat and drink using a food diary.

Monitor your level of physical activity Continue to use the meal planner and shopping lists.

Understand your triggers and plan for dealing with any lapses.

Prefer to record your weight online?

Track your weight, set goals, and stay motivated with the AmaraHealth™ app

Food diary Day:

Time

Date:

Food/drink

Potatoes, bread, rice, pasta and other starchy carbs

7 (Women) 8 (Men)

Fruit and vegetables

Beans, pulses, fish, eggs, meat and other proteins

Dairy and alternatives

Oil and spreads

Other foods and drinks high in fat, salt or sugars

At least 5

2

3

2

1 max

TOTAL number of portions: Recommended number of portions:

Physical activity log: Step count:

Initiative funded by

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