Diet, weight loss and what you eat are serious subjects. If you have any concerns you should always seek expert medical advice
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Consider your life-style for happiness/depression |
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Your new eating habits must be for life |
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Ask family/friends for help and support |
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Devise strategy to mitigate pressure to eat as much as family/others |
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Don’t miss meals |
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Missing meals makes you eat more later on |
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Avoid allowing yourself to feel deprived |
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Write down what you eat/drink for a week |
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Calculate your calorie intake |
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Learn to balance intake output of calories |
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Ignore fad diets |
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Ignore most ‘specialist’ diets |
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Balanced diet is everything |
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Eat a wide variety of food |
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Always be moderate |
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Make small changes |
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Increase exercise |
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Walk for 30 mins per day |
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Avoid lifts/escalators |
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Consider swimming/gym/sports |
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If you feel hungry clean your teeth |
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Consider Weight Watchers for pier support |
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Prepare own food in preference to ready meals |
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Increase starch intake pasta/rice/potatoes |
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Look at food labels |
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Try being a vegetarian a few days a week |
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Moderate alcohol within unit limits (men/women) |
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Loosing Weight: |
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Don’t lose more than 1-2 lbs per week |
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Don’t be overambitious with a weight loss target |
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Expect weight rate to diminish |
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Ask your GP/ practise nurse about your weight |
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Weigh yourself at regular intervals |
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Eat slowly |
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Determine your Body Mass Index |
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BMI = your weght (lbs) *704.5/your height (Inches) |
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19-24.9 is a healthy weight |
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25-29.9 is overweight |
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30+ is obese Consult your doctor |
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Increase physical activity |
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Walk upstairs |
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Walk to work/shops/school |
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Walk for 30 mins per day |
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Avoid lifts/escalators |
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Consider swimming/gym/sports |
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Plan your shopping carefully |
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Don't shop when you’re hungry |
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Don't buy high fat/calorie/junk food |
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Check your recipe books for more healthy options |
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Plan your eating/meals/menus ahead of time |
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Make packed lunch box type food rather than eat fast food |
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Incorporate fruit |
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Use good quality food boxes/insulated containers |
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Keep home/workplace well stocked with healthy choices |
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Make and freeze healthy foods that you can reheat quickly when more busy |
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OBESITY health risks |
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High blood pressure and stroke twice normal risk |
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Breast cancer, womb cancer, kidney cancer |
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Colon cancer |
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Gall bladder disease |
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Diabetes up to four times risk |
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Coronary heart disease |
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And lots more |
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Go to Dont Eat Checklist |
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Go to Do Eat Checklist |
