1. *achieve a healthier weight I WILL * Achieve a healthier weight Achieving a healthy weight and waist size is good for your appearance, self confidence, overall health and daily energy levels Slide 1

2. *achieve a healthier weight I WILL *  Have a healthy breakfast  Adopt a ‘healthy evening eating regime’  Drink more water  Eat smaller portions of carbohydrates  Eat more fruit & vegetables  Eat less foods high in fat or sugar  Drink less alcohol  Exercise more I WILL* The 8 habits to achieve a healthier weight Slide 2

3. *achieve a healthier weight I WILL * Why is weight a problem? CALORIES IN CALORIES OUT FOOD & DRINK EXERCISE & ACTIVITY Our energy is out of balance!  Eat too much  Eat the wrong type of foods  Not active enough Number of UK people classified as overweight & obese:  67% men  58% women Slide 3

4. *achieve a healthier weight I WILL * The 8 habits to achieve a healthier weight  Have a healthy breakfast  Adopt a ‘healthy evening eating regime’  Drink more water  Eat smaller portions of carbohydrates  Eat more fruit & vegetables  Eat less foods high in fat or sugar  Drink less alcohol  Exercise more I WILL* Slide 4

5. *achieve a healthier weight I WILL * 7.30 pm food curfew Why is this important to weight loss? It reduces bloating and overall calorie intake Combine with smaller meals every 3 hours and eating your carbohydrates at breakfast and lunch to boost your energy If you have a medical condition that advises against restricted food after 7.30pm, like diabetes, you’ll need to ignore this habit Slide 5

6. *achieve a healthier weight I WILL * Eat smaller portions of carbohydrates Carbohydrates portions  Dried pasta (75g)  Fresh pasta (125g)  Dried rice (25g)  One large potato  One third of a bowl of cereal Top tip Eat carbohydrate in each meal, especially breakfast and lunch to keep your energy levels stable Slide 6

7. *achieve a healthier weight I WILL * Consider what carbohydrates you eat The glycemic index (GI) describes this difference by ranking carbohydrates according to their effect on our blood glucose levels. Low GI carbohydrates produce only small fluctuations in our blood glucose and insulin level Slide 7

8. *achieve a healthier weight I WILL * Sugary fortified cereals White toast / Jam Pastries Tea / Coffee Sweetened yoghurt Fried breakfast White bread Little filling in sandwich Sausage roll Chips and burger Cake Crisps Chocolate bars Fizzy drink Lunch Breakfast Muesli Porridge Natural Yoghurt Fresh Fruit Fresh pressed juices - Vegetable or Fruit Boiled or poached eggs Brown bread Lots of salad in sandwich Extra salad in tub Fruit Nuts and seeds Cereal bars Juice / water VS Slide 8

9. *achieve a healthier weight I WILL * Reduce foods high in fat and/or sugar Top tips  Eat small quantities  Choose low fat or reduced sugar wherever possible  Use spreads and oils sparingly  Opt for fats & oils with a high proportion of monosaturates and polyunsaturates  Limit sugary drinks and foods between meals  Try not to add fats when cooking Slide 9

10. *achieve a healthier weight I WILL * Top tip – read the food labels Simple rule of thumb guide to food labelling Per 100g: A little means:  2g of sugars  3g of fat  1g or less of saturated fats  0.3g or less of salt Per 100g: A lot means:  10g of sugars  20g of fat  5g or more of saturated fats  1.5g or more of salt Slide 10

11. *achieve a healthier weight I WILL * Get more active Daily activity – 10,000 steps a day  30 minutes of housework = 1,500 steps  20 minute walk to and from work = 4,000 steps  Using the stairs instead of the lift = 500 steps  Walking around the office = 1,000 steps  Visiting not emailing colleagues = 750 steps  30 minutes shopping = 2,000 steps  Giving up the TV remote control = 250 steps Slide 11

12. *achieve a healthier weight I WILL * Get more active Exercise programme 2.5 hours of moderate intensity exercise per week  Walking  Jogging / Running  Swimming  Cycling  Aerobics class  Gym exercise machines Slide 12

13. *achieve a healthier weight I WILL * Start each day with a healthy breakfast  We need the majority of our daily energy requirements during the working day – breakfast is the most important meal  Eat breakfast within one hour of wakening to give your brain a kick start  People who skip breakfast tend to snack on high calorie snacks Don’t skip breakfast! Slide 13

14. *achieve a healthier weight I WILL * Eat more fruit & vegetables Vegetables2-3 tablespoons Salad1 desert bowl Grapefruit/avocado½ fruit Apples, bananas, oranges & citrus fruits1 fruit Plums & similar sized fruits2 fruits Grapes, cherries and berries1 cupful or 1 handful Fresh fruit salad, stewed or canned fruit2-3 tablespoons Dried fruits½ -1 tablespoon Fruit juice1 glass (150ml) 5 portions per day MINIMUM Slide 14

15. *achieve a healthier weight I WILL * Fruit & vegetables – top tips WhenWhatPortion BreakfastDried fruit with cereal Glass of fruit juice 1111 Mid morning snackPiece of fruit / chopped raw vegetables 1 LunchSide salad with whatever1 Mid afternoon snack2 tablespoons of dried fruit2 DinnerAdd more - 4-6 tablespoons vegetables Piece of fruit 4141 TOTAL11 Fruit & vegetables should make up a third of your daily food intake! Slide 15

16. *achieve a healthier weight I WILL * Drink more water But why is it important to weight loss?  Energy  Helps us feel full  Flushes toxins  Quench thirst without calories Top tips Drink a glass of water when you wake up Drink a glass of water before each meal  Breakfast  Lunch  Dinner Have a bottle of water with you during the day Keep a check on your hydration levels Slide 16

17. *achieve a healthier weight I WILL * Drink less alcohol Typical calorie values Wine Large (250ml) = 170 Medium (175ml) = 118 Champagne (240ml) = 180 Beer 3.8% beer = 182 3.8% lager = 165 5% beer/lager = 220 Guinness = 170 Spirits 25ml measure = 55 14 units per week = 7 glasses wine = 826 calories = 42,952 calories/year = 12.3 lbs = 5pints 5% lager = 1,100 calories = 57,200 calories/year = 16.3 lbs At recommended drinking levels! Slide 17

18. *achieve a healthier weight I WILL * Supporting wellbeing resources website Available for 4 weeks from today 16 popular wellbeing topics Slide 18

19. *achieve a healthier weight I WILL *  Have a healthy breakfast  Adopt a ‘healthy evening eating regime’  Drink more water  Eat smaller portions of carbohydrates  Eat more fruit & vegetables  Eat less foods high in fat or sugar  Drink less alcohol  Exercise more I WILL* The 8 habits to achieve a healthier weight Your 4-week Slide 19