Weight Matters Week 9 - Helpful Support

My Weight Matters Week nine: Helpful support

essexwellbeingservice.co.uk

Before t you star week nine Review your goals:

Were your goals SMART?

Did you write them in your goal log?

Writing them down help to support your commitment to the goal

What was your non-food reward?

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This week we take a look at how support from other people can help you to achieve your goals

Review your diary By now we hope you are more comfortable and familiar with the food groups and portion sizes. Keep going. By eating in this way, all of your nutritional needs are met and you are eating the right amount to support weight loss.

Check you are keeping to a regular eating pattern

Are you eating the recommended number of portions from each food group?

Don’t let boredom set in! Ensure you are having a variety of flavours and textures of food. You might like to consider trying one new healthy recipe each week Recipe ideas from the NHS www.nhs.uk/healthier-families/recipes/#collection

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.

Social support Receiving support from your family, friends or other people can be helpful and motivating but the type of encouragement matters.

Simply asking a friend or family member to offer you words of encouragement or give reminders has not been shown to be effective.

In fact, it may be the opposite! Some studies have shown that people found well-meaning reminders, when they were already struggling, to be unhelpful and made them feel worse.

So, what does work?

The most effective support is ‘participatory’.

This is where someone undertakes an activity with you. For example: • You and friend go for a weekly walk together • You cook a healthy meal together with a family member • A friend comes shopping with you to help you choose healthy foods • Someone offers to accompany you on your first visit to an activity class • You and a group of friends decide to practice seated exercises together Think about what support is available to you. Remember, there are many people who would welcome the opportunity. It’s about having the confidence to ask.

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Who could I approach?

Tips to be a good weight loss buddy • Ask about the process, not results – how’re things going?

• Celebrate wins and goals (not with food and drink!)

• Avoid being the diet police ‘are you sure you should have that?’

What could we do together?

• Be positive and believe in them • Listen - if your buddy has had a bad day – don’t judge • Focus on the person and how they doing and not on the weight lost

Weight loss buddies One of the most effective types of support is through others who are also managing their weight and have an agreed commitment to support each other with their goals – a ‘weight loss buddy’. A weight loss buddy could be a friend, relative, colleague or maybe someone you have met at one of our sessions.

Is there anyone you can think of who might like to buddy-up with you?

Your pledge to each other could include: • Giving practical help • Offering emotional support • Giving praise or rewards

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.

Online support Many people find support online to be helpful.

Essex Well-being service has its own Facebook page #LoseWeightHappily in Essex

The NHS has a weight loss forum co-odinated by Health Unlocked https://healthunlocked.com/weight-loss-support

An online weight management community gives distance from your personal life which you may find helpful. Receiving encouragement from people in a similar position who understand how you are feeling can be supportive and validating.

The Essex Map has details of organisations and groups in your local area https://www.essexmap.co.uk/

United in Kind United in Kind aims to tackle loneliness and isolation in Essex through acts of kindness.

Find out more here: https://www.unitedinkind.org/

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

Week 9 Action Check-list Set 1-2 SMART goals relevant to you.

Continue with portion control in line with the programme guidance. Please record in your food diary

If you like the idea of support from others, consider what would best suit you and make plan

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