Publication
The little book of white lies
Keeping Track
KEEPING TRACK.
Date................................................. Weight now: .................................................
Aims (tick):
reduce fat [ ]
reduce sugar [ ]
reduce calories [ ]
increase exercise [ ]
Action plan (write here more details of the practical changes you want to make, for example go swimming twice a week; cut back alcohol by half; swap chips for jacket potatoes most days).
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DIARY
Record your weight loss, the changes you’ve made, and other achievements here:
Week 1-4.......................................................................................................
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Week 5-8.......................................................................................................
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Week 9-12.....................................................................................................
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Research shows that most of us are unable to continue a weight reduction programme for longer than 12 to 16 weeks at a time. The first 12 to 16 weeks should be followed by a further 12 weeks of staying the same weight... and then if you need to lose more, you can start a weight reduction plan once more.
WHAT WORKS BEST?
Here are some tips, all based on good evidence, that can help you achieve success.
• Doing it all on your own is less likely to be successful.
• Support from your family is helpful.
• Support from specially-trained staff, such as community health professionals with training in this field, is helpful.
• Group support from others with the same aims means you are likely to achieve a better weight loss (the exception to this is that some very overweight men appear to maintain their weight loss better with individual support).
• Combining exercise with a change in diet is more effective in achieving weight loss than diet or exercise alone.
• Active living helps prevent you from regaining your lost weight.