Getting started - Making a plan
Reducing your calorie intake regularly can make a big difference to your weight in the long term.
A small change is often much more sustainable and means that you are more likely to lose weight and keep it off.
- Cutting back or using up 100kcal/day can lead to 10lb weight loss in a year*
- Cutting back or using up 250kcal/day can lead to 2 stone weight loss in 1 year*
- Cutting back or using up 500kcal a day can lead to 4 stone weight loss in 1 year*
(*Based on an average weight loss)
These changes do have to be made on a daily basis and calories you cut down should not be substituted for calories from other foods if you want to achieve the weight loss above.
Making a plan
Now you have had time to think about making changes to your diet and lifestyle, the next stage is to make a plan of how you are going to achieve the changes.
- What you are going to do?
- How you are going to do it?
- When you are going to do it?
- What might get in your way?
- How you are going to over come this?
- When you will review your plan?
- Who do I need support from? (Family, Friends, Colleagues, Health care professionals, Weight loss groups?)
- How confident to I feel to achieve my plan?
What am I going to do?
- I am going to reduce my portions
How you are going to do it
- I will get my smaller plates from the back of the cupboard so they are more accessible to use.
When you are going to do it
- I will use them every night at my evening meal starting from tonight
What might get in the way?
- I might be tempted to go back to my bigger plates if they are available
How you are going to over come this
- I will put my bigger plates in the attic so I have no choice but to use the smaller plate
When you will review your plan
- I will review my plan in 2 weeks
Who do I need support from?
How confident to I feel to achieve my plan.
- I would say that I am very confident I will achieve this.
It is completely normal to have times where following your plan becomes difficult. The important message is, don’t give up!
- Focus on your success rather than shortcomings
- Get back on track with your plan as soon as possible.
- Identify why you went off track with your plan and how you could overcome this in the future.
- Review your action plan
The sooner you are back on track, the more successful you will be.
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