WEIGHT LOSS GUIDELINES

• never nibble between meals, if you feel you need to
  then make up a fruit or vegetable mix in a bowl and keep in the
  fridge

• try not to buy many "goodies" when shopping to help
  this don't food shop when you are hungry

• eat food slowly this has the effect of making you
  feel satisfied sooner helping to consume less food and
  calories

• eat a well balanced
  diet and help maintain health and energy levels to enable you
  to exercise with more vigour

• try experimenting with recipes using natural ingredients, herbs and
  spices you may be surprised at the difference it can
  make

• try to eat your main meal in the middle of the day
  and your last meal or snack should be light in calories and be small portion

• if you must indulge occasionally then do so after an
  exercise session but try not to make it an excuse to overindulge
  every time you have exercised

• reduce your intake
  of refined sugar and refined flour products   - -
  check labels if unsure, substitute
  these for wholemeal and wholegrain products

• limit use of sauces, dressings and
  creams

• consume more
  fibre

• avoid frying foods, bake, boil or
  grill

• try to cook without adding butter, margarine or
  oils

• select only the leanest cuts of meat and keep meat portions
  small

• try not to consume more than three eggs per week

• buy tinned fruit in its natural juice rather than in
  syrup

• always start the day with a good breakfast this may help
  stop any cravings between meals and will give you more
  energy

• make use of alternatives like cottage cheese rather
  than hard cheese, herbs rather
  than rich sauces on meats and herbs and spices rather than
  dressings, oils, etc

• when buying soft drinks choose low calorie ones or unsweetened fruit juices
  diluted with water

• remember alcohol
  contains lots of calories use in moderation or preferably cut
  out until you reach your goal

• try reducing your
  calorie intake by 500 per day to begin with

• be realistic with your goals, use short - term,
  easy reachable goals to help you
  progress to the long
  -term goal

• talk to close friends and family about your plans
  they will probably want to help and encourage you, the support can
  be helpful

• keep a food dairy and record calories and fat intake if possible

• remember a positive
  lifestyle change rather than a specific crash diet is the result of
  success in weight control

• exercise carefully and lightly to start you can
  build up the pace as you progress through each workout

• do not rely on weighing scales to monitor your progress, instead
  try the fit of your clothes as
  a guide or look in the mirror

• remember to try to be positive and don't worry if
  you falter occasionally, you're only human after
  all!

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All tools and information on this site are intended as an aid to
help healthy adults lose weight and not intended as medical advice. The
information presented here is not for pregnant or breast-feeding women
or for any person under the age of 18. If you
suffer or think you may suffer from any medical condition you should
consult your doctor before starting any weight loss exercise
regime. Any weight loss exercise programs or diet should be started
slowly and we advise you to always consult your doctor or physician
beforehand. The information on
this page may NOT be accurate, therefore you should NOT take any of the
content as a source of reference for any reason whatsoever! You
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