Get support as you start to think about losing weight for good! Also tips to keep you motivated and tools to help you track your weight loss.
If the time has come and you feel ready to take control of your weight, it might be helpful to ask yourself the following questions:
- Why do I want to lose weight?
- Do I have the motivation to start making changes to lose weight and can I keep this motivation going?
- Am I committed to losing weight and keeping it off for good?
- What are the benefits I would feel if I lost weight?
- Am I prepared for challenges ahead?
- How much weight should I lose?
Small changes, big benefits!
Making small changes to what you eat and your activity levels can make a big difference over time.
Write a list of how you would benefit from losing weight:
- Use Making Lifestyle Changes worksheet to help you do this.
Display your list next to your desk at work, on the fridge or store them on your phone so you can refer to them easily. Keep reminding yourself of these positive reasons why losing weight is important to you. This will help keep you motivated when things get a bit more challenging.
Here are a some benefits to help get you started:
- I will feel more confident
- I will fit into my clothes better
- I will have more energy and sleep better
- I will feel fitter and healthier
- I will lower my blood pressure and reduce my risk of developing heart disease and diabetes
How much weight should you try to lose?
Often people overestimate how much weight they can lose and this can lead to disappointment and frustration. Instead be more realistic and set achievable weight loss targets. You are more likely to succeed and manage to keep the weight off for good!
- Use this Healthy Weight Calculator
If your Body Mass Index (BMI) is 25 or over, then you should really start to think about taking control of your weight, you will start to feel better and your overall health will improve.
- Try to lose and keep off 5 to 10% of your initial body weight. This is realistic and will result in significant health benefits. Use these Weight Loss Tables to help you work out how much weight you should aim to lose. These documents were supplied and reproduced with the kind permission of Counterweight Ltd.
- Losing about 0.5 – 1 Kg (1-2lb) is excellent progress, but remember some weeks you may lose more than others.
Self Monitoring Tools
People who regularly self monitor their progress or who write things down are more likely to lose weight and keep it off.
Download the following tools to help you track weight changes.
Further Information (External Websites)
- Weight Loss Myths
- Lose Weight
- Start Losing Weight
- 12 Tips to Help You Lose Weight
- 12 Week Weight Loss Programme – NHS Inform
- 12 Week Weight Loss Guide – NHS England
Self Monitoring Tools (pdfs)
- Self Monitoring Workbook – Full
- Video – Guide to using this workbook
- Are You Ready
- Benefits Versus Barriers
- Benefits of Weight Loss Poster
- Food and Activity Diary
- Get The Balance Right
- Making Lifestyle Changes
- My SMART Goals
- Eatwell Guide – Get the balance right
- My Achievements
- Ten Tips To Keep The Weight Off
- Weight Record Sheet
Continue to work through our ‘Choose To Lose’ webpages, take control, self monitor and manage your own weight.