Weight Matters Week 12 - Keeping Going

My Weight Matters Week twelve: Keeping going

essexwellbeingservice.co.uk

s n o i t a l u t a r g n Co g n i t e l p m o c n o My Weight Matters!

Whether you have reached your 5% weight loss target or want to keep going, now is the time to make a plan to continue with your healthy lifestyle goals. Losing weight is a gradual process.

Sometimes the rate of progress can be frustratingly slow but even a small amount of weight loss can have a benefit to your health.

There will definitely be ups and downs and times when things don’t go to plan but the quicker you get back on track, the smaller the impact will be.

So stick with it and keep going.

essexwellbeingservice.co.uk/myweightmatters

Weight loss review 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?

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.

Top tips for successful weight loss – a reminder 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

Weigh yourself at least once a week and no more than once a day • Try to weigh yourself on the same scales, at a similar time of day at regular intervals (i.e. daily or weekly). Your weight may fluctuate from day to day so weighing at regular intervals and reviewing the patterns over a number of days or weeks will give you a more accurate picture of weight change • Write it down. You may remember your weight over the last few days but writing it down can help to identify patterns over a longer period of time

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).

Well ! done Changing habits of a lifetime isn’t easy and can be quickly undone. You will need to remain focussed over the next few weeks to make the changes you have made lifetime healthy habits.

Visit here for tips to help you keep the weight off you have lost and make plans to lose more: essexwellbeingservice.co.uk/myweightmatters

essexwellbeingservice.co.uk/myweightmatters

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

essexwellbeingservice.co.uk