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wlp1 PDF
wlp1 PDF
Week 1
Losing weight
Getting started - Week 1
Welcome to Week 1 of your weight loss
journey and well done for taking the first Your actions
steps to a healthier lifestyle.
for Week 1
Over the next 12 weeks we’re going to help
• Record your weight and waist size in
you make healthier choices to help you lose the food and activity chart
weight and keep it off.
• Stick this week’s chart on your fridge
From today, we’ll help you stick to a daily and update it at the end of each day
calorie intake: 1,900kcal for men and
• Plan your meals using our Meal Mixer
1,400kcal for women. at https://mealmixer.change4life.co.uk/
We’ll be with you every step of the • Use our calorie counter to track your
way, helping you achieve real change, calories at nhs.uk/caloriecount
picking you up when you stumble and
• Sign up to the weight loss forum
celebrating your successes. for support and information at
nhsweightloss.healthunlocked.com
Laura’s diary
Week 1
I’ve been on all sorts of diets Did you know?
and have learned there’s no miracle cure. But Research shows that it takes about 12
losing weight doesn’t need to be complicated. If you weeks on average to form new habits.
learn to keep an eye on the calories you’re eating
By sticking to this routine for three
and those you burn off during physical activity months, healthy eating and regular
you’re halfway there. Don’t forget to track your exercise will become habits, which
food and drink using our calorie counter. Spend are key to losing weight and
keeping it off.
some time thinking about your meals in advance. If
you know what you’re having each day you’ll spend
Week 1
less time thinking about food and you’re less likely
to snack on impulse buys.
Week 1
Here are some easy ways to boost Snacks 180g of brown rice: 1.5g
the fibre in your snacks and meals: 1 large wholemeal pitta bread: 5g
Stock up on healthier snacks
Breakfast containing fibre such as:
Adding some fibre to your breakfast • Fruit – fresh, canned or frozen.
can help you stay feeling full until Don’t forget to eat the skin on fruits
lunch and reduce the urge for a mid- such as apples and pears.
morning snack.
• Veg sticks – carrot, celery or Protein sources
• Swap white bread for wholemeal cucumber sticks or a packet of sugar
or wholegrain varieties. snap peas. You can enjoy these low- Protein can also help you feel fuller
calorie snacks if you feel hungry in
• Swap sugary cereals for high-fibre for longer. Choose low-fat protein
between your meals.
cereals such as wholegrain wheat sources, such as:
cereals, unsweetened muesli, or • Reduced-fat hummus. For a • beans, peas and lentils
porridge oats, and don’t forget to bit of variety, dip your veg sticks, • fish
check the salt content. wholegrain crispbreads or pitta
• lean cuts of meat
bread in a tub of reduced-fat
Lunch and dinner • skinless white-meat poultry
hummus. You’ll get the fibre from
Vegetables are a good source of both the veg and the bread. • lower-fat dairy products (milk,
fibre, so try swapping some of the cheese, yoghurt)
things on your plate for more veg. • Air-popped, plain popcorn.
• eggs
Aim for two portions of veg on your Homemade is best, to avoid the high
fat, sugar or salt content in some • tofu
plate at dinner.
commercial brands. Don’t add any • Quorn
• Swap white rice and pasta for sugar or butter.