Weight Matters Handbook

My Weight Matters Handbook My Weight Matters is a weight management programme developed for Essex.

You can use it to record your weight and set goals.

essexwellbeingservice.co.uk

How it works My Weight Matters is a weight management programme providing support to people who want to lose weight and keep it off. The programme can also be accessed here where you will find additional resources: essexwellbeingservice.co.uk/myweightmatters The programme lasts for 12 weeks. You will work your way through a series of structured weight management guides.

The guides should be followed in order as each week’s information builds on the last.

The topics include:

Week 1 – The Eatwell Plate

Week 7 – Sleep

• • • •

• Sleeping better

Eating regularly Eating a healthy balanced diet Motivation and goal setting Keeping a food diary

Week 2 – Portion sizes • Portion sizes • Snacking and eating out • Alcohol & weight management

Week 8 – Stress • Managing stress • Mindful eating

Week 9 – Helpful support • Getting the right kind of support

Week 10 – Overcoming challenges Week 3 – Physical activity

• A tool to help you problem solve

• Being more active in daily life

Week 11 – Weight loss plateau Week 4 – Food labels

• What to do if your weight loss has stalled

• Using the traffic light tool and shopping

Week 12 – Keeping going Week 5 – Gaining control • Managing cravings, lapses and triggers

Week 6 – Taking stock

• Weight loss review • Tips for successful weight loss • Ongoing weight loss plan

• Review of progress to date

essexwellbeingservice.co.uk/myweightmatters

Waist measurement guidance To measure your waist size: • Find the bottom of your ribs and the top of your hips and measure around your middle at a point mid-way between these (for many people this will be at the level of the naval) • Measure after exhaling (breathing out) Women

Guidance

Men

23.5” (60cm) to 31.5 (80cm)

Green ‘OK’ area

27” (69cm) to 37” (94cm)

31.5” (80cm) to 34.5” (88cm)

Amber ‘Take care’ area

37” (94cm) to 40” (102cm)

34.5” (88cm and over*)

Red ‘Action’ area

40” (102cm or more*)

*For Afro-Caribbean, South Asian and some other minority ethnic group men, the figure is 35” (90 cm) for high health risk. For Afro-Caribbean, South Asian and some other minority ethnic group women, the figure is 31.5” (80cm) for high health risk. (2017)

Body Mass Index (BMI) guidance Adults and BMI Health professionals use a measurement called body mass index (BMI) as one of the measures to find out if you are in the right weight range for your height.

Your BMI is calculated by dividing your weight in kilograms by your height in metres squared.

BMI MEASUREMENT

GUIDANCE

19 to 24.9

Healthy weight

25 to 29.9 (pre-obese)

Slightly to moderately overweight

30 or more

Weight reduction is essential.

Metabolism, cardiovascular system and bones are all under strain.

Lifestyle changes are recommended

Black, Asian and other minority ethnic groups have a higher risk of developing some longterm (chronic) conditions, such as type 2 diabetes.

Adults with a BMI of: • 23 or more are at increased risk • 27.5 or more are at high risk

Use the journal on the back page to record your weight loss.

It’s known to be helpful when on a weight loss programme.

SMART goal setting Goals help you change unhealthy habits to healthier ones. You should set small, achievable goals each week throughout the programme.

S

Specific Not a vague intention but something that you can ‘pin yourself down to’.

M

Measurable

A

Achievable

R

Relevant

T

Time-specific

This means that you can assess how far you have come towards achieving your goal.

Set a realistic goal, aiming for small, specific steps.

This means setting a goal that means something to you.

Set yourself a realistic time frame for your goal.

One week usually works well.

When thinking about setting goals some people prefer to simplify it to: 1. What will you do?

2. When will you do it?

3. How much?

4. How often?

5. How long for?

Is your goal realistic?

Can you imagine yourself doing it?

It is important throughout the programme to keep a record of your goals so that you can see your progress and achievements.

Use our SMART goal journal overleaf to record your SMART goals.

Below are some examples of SMART goals.

You might like to choose some of these or set your own. Examples of SMART goals towards a healthy balanced diet: I will drink a small glass of pure fruit juice (150 ml) with breakfast for three days of the week for 2 weeks and then review my progress after one week.

I will stop putting butter on my vegetables and review my progress after one week.

I will cut down to 1 teaspoon of sugar in my tea/coffee for a week and then review my progress.

I will eat at least one vegetarian meal a week and review my progress in a week.

I will make sure I drink a glass of water with my lunch and dinner for 1 week and review my progress.

I will add a piece of fruit to my cereal for at least three days next week and review my progress.

Examples of SMART goals for physical activity: I will get off the bus a stop earlier all this week and then review my progress.

I will go swimming once a week and then review my progress.

I will wear my pedometer for 5 days next week and review my number of steps after a week.

I will attend my gym for two sessions a week for a week and then review my progress.

I will walk upstairs instead of using the lift for a week and then review my progress.

I will go for a 15 minute brisk walk during my lunch break for 3 days next week and then review my progress.

SMART Goal Record Please use this section to record your goals.

Under ‘outcome’ use the following code: Achieved

* Keep trying

Not a goal for now

Don’t forget your reward!

Date

SMART goal

Outcome

Reward

1/3/22

I will eat breakfast on 3 days next week

An hour to spend on my favourite hobby

Use the AmaraHealth™ app to stay motivated and track your weight loss

Portion size guidance My Weight Matters uses a method of portion sizes to help you manage your weight.

This is a summary of the daily number of recommended portions.

FOOD PORTIONS – QUICK GUIDE Food group

Women

Men

Fruit and vegetables

5 or more

5 or more

Potatoes, bread, rice, pasta and other starchy carbohydrates

7 portions

8 portions

Dairy and alternatives

3 portions

3 portions

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

2 portions

2 portions

Oils & spreads

2 portions (max)

2 portions (max)

Other foods and drinks high in fat, salt or sugars

1 serving maximum

1 serving maximum

Reproduced with the kind permission of Weight Concern (University College, London 2016)

Food portions – detailed guide By following this guidance you will be eating between approximately 1500 calories per day (women) or approximately 1800 calories per day (men). The exact calorific value will vary from day to day depending on the choices you make, but it will be in the range to promote weight loss.

This guide shows you how much makes up one portion.

POTATOES, BREAD, RICE, PASTA AND STARCHY CARBOHYDRATES Women should aim to eat 7 portions from this group per day.

Men should aim to eat 8 portions from this group per day.

Breakfast cereal

3 heaped tablespoons

Shredded Wheat/ Weetabix

1 biscuit

Bread/toast

1 slice

Chapatti

1 small

Crackers

3

Crispbreads

4

Pitta bread

1 small

Bread roll

Half

Pasta/noodles Plantain/green banana

1

Potatoes/sweet potatoes

2 egg-sized

Rice

2 heaped tablespoons (cooked)

Crumpet/English muffin

1

Malt loaf

1 small slice

FRUIT AND VEGETABLES Aim to eat at least 5 portions of fruit and vegetables each day

BEANS, PULSES, FISH, EGGS, MEAT AND OTHER PROTEINS Aim to eat 2 each day

DAIRY AND ALTERNATIVES Eat 3 portions each day

Apple/banana/orange

1

Dried fruit (e.g. raisins)

1 tablespoon

Large fruit (e.g. melon, grapefruit)

1 large slice, ½ grapefruit

Plums/kiwis

2

Small fruit (e.g. grapes, raspberries)

1 cup

Stewed fruit or tinned fruit (in juice)

2-3 tablespoons

Fruit juice/vegetable juice/100% fruit smoothie

1 small glass (150ml) (maximum 1 per day)

Green vegetables

3 tablespoons

Root vegetables

3 tablespoons

Small vegetables (e.g. peas, sweetcorn)

3 tablespoons

Salad

1 cereal bowl

Lean meat (e.g. beef, pork, ham, lamb, liver, kidney, chicken)

3 slices (total amount similar to a pack of playing cards)

Fish

Size of a pack of playing cards

Fish fingers

3

Eggs

2

Baked beans

5 tablespoons

Nuts or nut products (e.g. peanut butter) or seeds

2 level tablespoons

Pulses, beans, dahl

5 tablespoons

Soya, tofu, Quorn

100g (or 4oz)

Milk (semi-skimmed or skimmed)

200ml or 1/3 pint

Yoghurt (low fat)

1 small pot

Cottage cheese

1 small tub

Fromage frais

1 small pot

Cheese (preferably reduced fat)

40g or 1½oz (small matchbox size)

OILS AND SPREADS Aim to eat no more than 2 portions each day

OTHER FOODS AND DRINKS HIGH IN FAT, SALT OR SUGARS Aim to eat no more than 1 portion each day.

Margarine or spread

1 teaspoon

Low fat spread

2 teaspoons

Unsaturated oil

1 teaspoon

Lard/dripping/ghee

1 teaspoon

Mayonnaise/salad cream

1 teaspoon

Oily salad dressing

1 teaspoon

Low calorie mayonnaise or dressing

2 teaspoons

Gravy/white sauce

1 teaspoon

Butter

1 teaspoon

Pork pie/sausage roll

1 small

Crisps

1 small bag

Cream

2 teaspoons

Sugar

3 teaspoons

Jam/honey

1 heaped teaspoon

Plain biscuits (e.g. Digestive)

2

Chocolate biscuit/ cream biscuit

1

Cake/pie

1 thin slice

Doughnut/Danish pastry

1 small (size of pack of cards)

Ice cream

1 scoop

Chocolate

1 small bar or 3-4 squares

Sweets

Small handful

Sugary drink

1

Reproduced with the kind permission of Weight Concern (University College, London 2016)

Keep a food diary and track calories and with the AmaraHealth™ app

To check you are eating the correct amount of food portions each day please jot them down in a food diary.

You can use a notebook.

Please see the example dairy on the next page. spare page?

essexwellbeingservice.co.uk/myweightmatters

Food diary - example Day:

Date:

Time

7.30am

Food/drink

Potatoes, bread, rice, pasta and other starchy carbs

Fruit and vegetables

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

Strawberry yoghurt (low fat/low sugar)

Dairy and alternatives

Oil and spreads

Other foods and drinks high in fat, salt or sugars

Coffee (black) 2 Weetabix with milk and 3 dried apricots 11.00am

1.00pm

Tea (with milk)

Malt loaf (1 slice)

Tuna sandwich (2 slices of wholemeal bread) 1/2 tin of tuna

Reduced fat spread (2 tsp)

Reduced fat mayonnaise (2 tsp)

Apple

3.00pm

Tea (with milk)

5.00pm

Banana

7.00pm

4 new potatoes (egg size)

3 slices cooked chicken

Peas (approx 3 tbsp)

Broccoli (approx 3 tablespoons)

Fruit salad in natural juice (approx 6 tbsp)

Physical activity log: Step count:

Drinks Aim to drink between 6-8 cups (about 2.5 pints or 1.5 litres) of fluid each day.

This can include some tea or coffee, but water is the most thirst quenching drink. Sugar free squash would also be OK. If you have flavoured water (water with a hint of fruit), check that it doesn’t have any added sugar.

Aim to drink

6-8 cups of fluid a day

Limit fruit juice and/or smoothies to a total of 150 ml a day. Also, limit the amount of sugary drinks you have as they can contribute to weight gain and can cause tooth decay. If you have one, count it as one serving of ‘Foods high in fat, salt & sugar’.

Fizzy drinks can contain large amounts of sugar. Just one can of an ordinary fizzy drink would exceed your daily allowance for ‘foods high in fat, salt & sugar’. If you drink standard fizzy drinks, you may want to set goals to swap to low calorie options.

Stick to

2 days alcohol free per week

Alcohol In terms of overall health, men and women are advised not to drink more than 14 units of alcohol per week.

This should be spread over 3 days or more.

This guidance is “low risk” rather than “safe” because there is no safe drinking level.

You should also have 2 alcohol free days per week.

If you are looking to control your weight you will need to take alcohol into consideration as it is seriously fattening.

If you have one drink (1 alcohol unit), count it as one serving of ‘Foods high in fast, salt & sugar’.

1 unit of alcohol = • 100 ml of wine (ABV 10%) • ½ pint of ordinary strength beer, lager or cider • ¼ pint of strong beer, lager or cider • 1 single measure of spirits (25ml) • 1 single measure of vermouth or sherry (50ml)

Top tips for following the programme

Make one or two small changes at a time. Remember to set yourself achievable goals each week and make sure you don’t forget to celebrate your weekly achievements with a non-food reward!

Monitor what you eat & drink – this is fundamental. We know that people who are most successful in losing weight fill in food diaries as a clear record of when and what they eat.

This helps to identify where hidden calories are coming from

Lapses are normal and to be expected – the important thing is to draw a line under them as quickly as possible and get back on track

Eat plenty of fruit & vegetables – this food group is unrestricted on the programme, the more the better!

Eat high fibre foods which make you feel fuller (fibre is found not only in fruit and vegetables but also oats, wholegrain bread, rice and pasta as well as beans and lentils)

Use a smaller plate and eat slowly – it takes about 20 minutes for messages from the stomach to tell the brain it’s full – so stop eating before you are full and wait

Remove junk food from your home (to avoid temptation) and stock up with plenty of healthy snacks

Cut down on alcohol

Read food labels – this will help you identify healthier options

Always pre-plan your meals and snacks

“ I would recommend EWS for being constructive, practical and nonjudgemental”

Steve’s success story

Weight management, alcohol reduction, and easing social isolation At the Essex Wellbeing Service, it’s not uncommon for somebody to visit us to improve one area of their health and find out it would be beneficial to take a look at several other areas. We’re always looking to get the best results for people as a whole, not just one aspect of their lifestyle.

Since Steve reached out to EWS about his weight, he’s also had more “alcohol-free” days; has learnt to “communicate and mix socially more”; and feels “more optimistic having absorbed a number of concepts and ideas [about his weight]”.

We’re also pleased to say that Steve would “highly recommend EWS for being constructive, practical and non-judgemental.”

essexwellbeingservice.co.uk/myweightmatters

“ I’m looking forward to losing more so I can walk up mountains like I used to, and join in for the long walks on holiday with my wife and son”

Richard’s success story

165 kilos and struggling to breathe After signing up for the MyWeightMatters Course, Richard explained: “I wanted a sympathetic ear and non-judgemental people to support me, and that’s what I got. I was able to receive advice and information that allowed me to use my own common sense to sort out my own diet.

The mental benefits of losing weight Losing weight isn’t all about your physical health, it can also negatively impact your mental health too. Richard said: “I’ve been quite ratty over the past few years. But now I feel better for having less weight on my diaphragm and I’m more confident now.

“Before losing any weight, I didn’t really want to go anywhere.

Now, I feel a lot better within myself which makes me feel happier to go out and do things and visit places.”

Richard encourages others to: ”Seek advice. You have to think about what your life would look like if you didn’t lose weight and how losing it can improve your life.”

Use the AmaraHealth™ app to stay motivated and track your weight loss

Prefer to record your weight online?

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

Weight Management Record Height:

m

Week

Date

My initial 5% weight loss target is:

Weight (kgs)

Weekly weight loss (kgs)

Total weight loss (kgs)

1

2

3

4

5

6

7

8

9

10

11

12

Initiative funded by

essexwellbeingservice.co.uk