Other Points The rate at which you lose weight will depend on your activity, the changes you make to your diet and any previous attempts to lose weight. How to Lose Weight! You may need support and encouragement to make the changes. Get support from a friend, family member, your GP, Practice Nurse or you might like to join a group. Once you reach your target weight, eat in the same way, but adjust the amount you eat to keep your weight stable. Try monitoring your weight once a week. Continue to be active! Further information: www.bdaweightwise.com PALS (The Patient Advice and Liaison Service) focuses on improving services for NHS patients. If you have questions, concerns, suggestions or compliments about any NHS service you receive then speak to a member of staff. If you feel that they cannot help you or you still have concerns, then contact PALS: • Freephone 0800 389 7671 • E-mail [email protected] • Or write to PALS Wiltshire NHS Southgate House, Devizes Wiltshire SN10 5EQ HTLWG 03/10 Rv 03/13 Gradual weight loss by healthy eating and an active lifestyle is the best way to achieve long-term weight control. Even a small amount of weight loss can improve your health. Nutrition and Dietetic Services Tel: (01225) 824398 (RUH) (01225) 833916 (St Martin’s) (01225) 465941 (RNHRD) (01249) 456512 (Chippenham) Patient Information It is important to think about making long term changes to your eating pattern and lifestyle rather than ‘dieting’. Progress A variety of foods are essential to provide you with all the nourishment your body needs. Choosing the foods in the proportions shown in the Balance of Good Health, will help you eat a balanced diet. It ensures a diet which is lower in fat and sugar, and also gives you important vitamins and minerals your body needs for good health. Small changes can lead to big losses 2lbs (1kg) a month is nearly 2 stones (12kg) a year 2 Weigh yourself no more than once a week, at about the same time of day and on the same scales. Record your progress and keep a record of waist measurement changes as well. Date Weight Waist Measurement You should aim to lose no more than 0.5-1kg (1-2lb) per week. Your weight may remain the same for a while, don’t give up when this happens. If weight loss is too slow, eat smaller portions and increase activity levels. 7 Be More Active Healthy Food Choices Any activity which keeps your body moving is helpful. It might be walking, swimming, cycling, dancing, climbing stairs or gardening. Anything is better than nothing, even a few minutes a day. Try to aim for 30 minutes of activity every day. Activity should make you feel warm and slightly out of breath (but still able to talk). It doesn’t have to hurt or make you sweat. Check with your doctor if you have high blood pressure, heart trouble, back pain or other fears about exercise before you start. Fruit and Vegetables • • • • • Aim to eat at least 5 PORTIONS A DAY. A piece of fruit, two tablespoons of vegetables or a small salad would count as a portion. Include vegetables or salad with each meal. Aim to make up half of your plate with vegetables or salad. Frozen vegetables can be just as good as fresh. Choose fruit – fruit, stewed (sweeten with sweetener if necessary) or tinned in natural juice. Try not to have more than 1 small glass of fruit juice a day. Try adding these into your daily diet in replace of the high fat and sugar choices. Remember, keeping fit is an ongoing process. When you are ready, try increasing your activity gradually. Bread, other Cereals and Potatoes • EAT A LITTLE LESS • • • Include these foods at each meal. Choose high fibre varieties as they will help to fill you up. Use granary, wholemeal, or high fibre white bread for sandwiches with lean meat, tinned fish and salad. Try wholemeal toast topped with baked beans, poached egg or sardines. Jacket potatoes with cottage cheese or ratatouille are healthy choices. Choose wholegrain breakfast cereals. Try not to add excessive fats to these foods e.g grill rather than fry and use a thin scraping of low fat spreads for sandwiches. DO A LITTLE MORE 6 3 Meat, Fish and Alternatives • • • • Choose the lower fat choice and keep to small portions of these foods at meals, (no more than ¼ of the plate). Choose lean meat and remove any fat. Remove the skin on poultry. Try fish tinned in brine or tomato sauce rather than oil. Lentils, peas and beans are high in fibre and low in fat. Add to stews or casseroles to reduce or in place of meat . Drinks Remember to include at least 8 cups of fluid per day Suitable drinks include water, tea and coffee (made without sugar and using skimmed or semi skimmed milk) and diet or low calorie drinks. Milk and Dairy Foods • • • • Choose low fat products. Try skimmed or semi skimmed milk instead of full fat milk. Eat less cheese and try lower fat cheeses such as Edam or reduced fat Cheddar. Choose diet yoghurts and fromage frais which are low in fat and sugar, or try natural fromage frais or natural yoghurt with fruit. Foods Containing Fat and/or Sugar • • • • • • • The foods included in this group are not essential for a well balanced diet. Bake, grill, microwave or dry roast foods without adding any fat. Try to avoid fried food. If you need to use oil, use a small amount or use a low calorie oil spray. Choose a low fat spread and use sparingly on bread. Try fat-free salad dressings or reduced fat mayonnaise with salads, and serve pasta with tomato based sauces instead of creamy varieties. Try not to have cakes, biscuits, pastries, crisps, chocolates and sweets too often, and when you do, have small amounts. If unable to cut out sugar, use an artificial sweetener instead. Check the labels of meals, snacks and drinks and choose those that are low in fat and/or sugar. 4 Alcohol • • Alcohol is high in calories. You may need to reduce your intake, if you have more than one to two alcoholic drinks each day. Try replacing alcoholic drinks with unsweetened soft drinks or water. Snacks Eat regularly and try not to eat in between meals. However, if you do feel hungry, choose fruit, vegetables or low fat cracker biscuits. As well as choosing the healthier choices, you may also need to cut down on your portion sizes. Remember, even healthy foods contain calories. Try only to eat when you are hungry and stop when you feel full. 5