You Only Have One Life, Why Wait? - www.onelifesuffolk.co.uk - OneLife Suffolk
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You Only Have
One Life,
Why Wait?
www.onelifesuffolk.co.uk
Welcome to OneLife
Name: ...................................................................................................................................................................................
Welcome to the OneLife Specialist Weight Management Programme.
We’re really looking forward to getting to know you and helping you make little changes
that will make a big difference to your life. The OneLife programme exists to help
individuals feel miles better about themselves. This is your personal handbook, each
session you will receive new information to add to it, so please bring it with you to every
session.
Your Practitioner!
Throughout your sessions on the OneLife programme, you will be supported by a
dedicated adult weight management practitioner who is there to help you every step of
the way:
Practitioner Name
.........................................................................................................................................................................................................
Practitioner Email
.........................................................................................................................................................................................................
Practitioner Contact Number
.........................................................................................................................................................................................................
www.onelifesuffolk.co.uk
3
Contents
Welcome to OneLife..................................................................2 5. Food Diary
Keeping a food diary.............................................................. 44
1. Getting Started Meal planner template........................................................... 47
What is the programme about?..............................................5
What to expect from our programme...................................6
OneLife group principles.........................................................8 6. Become More Active
My personal weight loss contract..........................................9
Why now?...................................................................................10 OneLife priority activity behaviours...................................52
What could hinder my weight loss journey?..................... 11 Approaching activity...............................................................56
Activity planner template...................................................... 57
2. My Monitoring
Monitoring your progress...................................................... 14 7. A Psychological Approach
My monitoring data.................................................................. 15
Progress chart........................................................................... 17 Energy Balance........................................................................59
The 3 D's..................................................................................... 61
Mindful Eating ..........................................................................62
3. Goal Setting Thoughts, feelings and behaviours................................... 64
Goal setting................................................................................ 19 Unhelpful thinking...................................................................65
End goals.................................................................................... 21 Staying on track.......................................................................69
Journey goals...........................................................................22
8. Maintenance and Self-Monitoring
4. My Approach to Eating
Maintenance and self-monitoring....................................... 72
What does living healthily mean?.......................................29
Good things about losing a little weight...........................29
9. Handouts......................................74
The weight loss equation......................................................30
OneLife priority eating behaviours...................................... 31
4
Getting
Started
5
What is the programme about?
OneLife’s Philosophy
OneLife recognises how difficult it is to lose weight and that many of our clients have struggled over the years with
different “diets”. Losing weight is complicated and the world we live in can make it very confusing with all the different
advice out there. The OneLife programme is based on scientific research and we review it regularly to make sure it
works for you! Because of this we are happy to receive any feedback you have during the course.
We believe that YOU are the expert in your life and so, we never tell you what to do. We provide you with all the tools
you will need to lose weight, but it is up to you to choose which approach suits you.
OneLife's Psychological Approach
We are a psychologically informed programme and want to help you understand and improve your relationship
with food. This may mean looking at habits and triggers or how emotions from stress and sadness to boredom and
happiness can impact on our eating and activity levels.
We use ideas and activities from the Cognitive Behavioural Therapy model during the course. These will help you
recognise the connection between our thinking, how we feel and how we behave. We also use mindful eating
techniques to help you change the way you eat so that you can enjoy food without overeating.
Our key aims are for you to work on:
• Your self-awareness- being mindful of not only your eating and activity levels, but your thoughts and feelings too.
• Your understanding of self and others- recognise how other people (friends, family, society, media) also influence
us.
• Your self-regulation- learning flexible strategies to manage your eating, activity levels, thoughts and feelings.
• Your self-reliance- we want you to feel in control of your life and be able to use these strategies for the rest of your
life, not just the duration of the programme.
OneLife’s Dietary Approach
We believe that food should be an enjoyable part of everyday life.
By working with our team, we aim for you to:
• Reach and maintain a healthy weight
• Learn more about food and nutrition by exploring key dietary principals, for example, The EatWell Guide, calorie
intakes, food labelling and diet myths
• Explore ways to identify parts of your diet you may need to change
• Look at practical ways to make healthier food choices for you and your family
Terms Of Attendance
We expect that any discussions during these sessions are kept confidential. We will only break this confidentiality if:
• You have explicitly consented for us to do so;
• What you share indicates that there is a clear and imminent risk of harm to you or others;
• There is a legal obligation for us to do so.
We expect that you are mindful of the comfort of others in the group and your practitioner. Please dress appropriately,
do not use offensive language and respect other people’s personal space. Inappropriate behaviour towards
our practitioners will not be tolerated. We are here to support you to meet your health goals - please maintain a
professional relationship with us at all times. Failure to comply with these conditions may result in you being asked to
leave the service.
6
What to expect from our programme
Solution-Driven
Accepting
Non-Judgemental
Respectful
Personalised Guilt-Free
Increased Competence
Encouraging Honest
Challenging
Inspiring
7
Expert-Led
Inclusive
Direct
Realistic
Reliable
Supportive
Develop Autonomy
Informative
Evidence-based
Trustworthy
Focused on You
8
OneLife group principles
To help our group sessions run effectively we ask you to:
Arrive on time
So as not to keep others Attend every session
waiting. Make a commitment to the group.
If you must miss a session, please
inform us as far in advance as
possible.
Be supportive of each other
ccept people just as they
A
are, and avoid making
judgements. Be constructive
Avoid criticism.
Equal time for all
Give everyone a chance to Keep it practical
talk.
Focus on solutions.
Implement your learning
Keep it confidential
Practise what you learn.
Respect and maintain the
hese methods can help you
T confidentiality of the group.
control your weight, only if you What is said in the group
practise them. is not to be repeated or
discussed at any other time
or place.
You can discuss what you
Tell us if you are unhappy
are learning about weight
Let us know if you management with others.
feel upset or have any
concerns, we can work
things out.
Please don’t drop out.9
My personal weight-loss contract
I .......…………………................................................... hereby agree to fully commit to the OneLife
programme. I understand that OneLife will not tell me ‘what to do’ but help me learn about
myself and what strategies work for me in my individual life circumstances. I will take
responsibility for my weight and make the changes necessary to lead a healthier life. I
acknowledge that losing weight can be difficult and I will need to commit time and effort to
achieving my goals.
In order to do this I will take the following steps:
1. Attend as many OneLife sessions as possible.
2. Monitor my eating using a food diary. This is not so that anyone can check up on
me but a tool to increase my mindfulness and awareness around my eating
3. Recognise that this is not a “diet”. It is a lifestyle change that I can continue to
improve on for the rest of my life.
4. Acknowledge that I am not perfect and will sometimes go off track. I will not beat
myself up but find strategies to help me refocus and continue with my new lifestyle.
5. I will remind myself regularly why I am making these changes and remember that I
am worth the effort.
6. I will understand that I will need to put my own needs first sometimes and remember
that my loved ones will benefit from my improved health and happiness in the long
run.
Signature of Commitment ............................................................. Date: ..........................................
As I sign this contract, I understand that my future is my responsibility and I recognise that I
am capable of achieving my goals.10 Why now? Write down the reasons why you are making the commitment to this weight loss journey. What difference will it make to your life and why is now the right time?
11 What could hinder my weight-loss journey? Barriers Solutions What may prevent me from attending My strategies to overcome these barriers sessions? are: What may prevent me from completing My strategies to overcome these barriers additional activities outside of the group are: sessions? What may prevent me from weighing myself My strategies to overcome these barriers or monitoring my health behaviours? are: What may I think or say to myself when things My strategies to overcome these barriers aren’t progressing the way I would like? are:
12
What could hinder my weight-loss journey? (continued)
Barriers Solutions
What may happen if I slip up? My strategies to overcome these barriers
are:
What may happen if there is a conflict My strategies to overcome these barriers
between my eating and activity plans and are:
what others want me to do?
Any other known barriers? My strategies to overcome these barriers
are:My Monitoring
14
Monitoring your progress
During the programme, you will be weighed each time you attend a session.
Don’t panic!
It is totally private; we don’t share weights or results with anyone else in the group.
However, you are free to talk about your results! We definitely won’t stop you from being
excited about your success with other group members.
At OneLife we believe it’s really important to monitor
your weight. Tracking your progress can be really
beneficial, especially when you can see the results of Your practitioner will discuss with you the sort of
all your hard work. It’s really important to be weighed weight loss target you should work towards over the
at the start of the programme to find out where you duration of the programme. For the majority of the
are starting from. group, this will be 5 – 10% of your body weight. It is
important to recognise that safe and long term weight
loss takes time. You should be thinking about where
One of our mottos is: you would like to be in a year, rather than where you
want to be in a month.
“You need to know where you’re starting
from before you can work out how you’re On the next page you will find space to record your
weight each week, there is also room for you to
going to get there!” record your blood pressure which we will take on
your first and last week of the intensive phase of the
programme. There is also some space for you to note
Once you have a starting weight, we can discuss a any ‘reflections’ you have about your weight. This can
realistic weight loss journey with you. A reduction of be just a couple of words to describe how you feel
1-2lbs per week is a safe, healthy weight loss. Some about your progress for the week e.g. ‘Happy, the
individuals who have a lot of weight to lose will usually hard work was worth it!’ or ‘Disappointed but I know I
start by losing more than 1-2lbs per week. can refocus next week’.15
My monitoring data
Height................................................................EER...........................................................................................
5% weight goal...................................................................................................................................................
10% weight goal..................................................................................................................................................
Session Weight (Kg) Blood pressure Reflections
1
2
3
4
5
6
7
8
9
1016 My monitoring data continued Session Weight (Kg) Blood pressure Reflections 11 12 13 14 15 16 17 18 19 20
17
Progress chart
Add your starting weight at the ‘My starting weight’ line, then
go down in 0.5kg increments for each line (e.g. If your starting
weight is 100kg, the line underneath would be 99.5kg, then
the line under that would be 99kg, then 98.5kg and so on...)
My starting weight
Weight (kg)
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
SessionsGoal Setting
19
Goal setting
The key to getting healthy is goal setting.
Goal setting is something you will hear about during every session at OneLife. We
know that individuals who set and monitor their goals consistently are the ones who
will make changes that lead to weight loss, health and happiness.
Learning about living a healthy lifestyle is great but you will only see results if you put
it into practice.
At OneLife we split goals into:
Journey goals – your short-term goals
These are shorter-term goals that you can achieve within a week.
End goals – your long-term goals
Things that you would like to achieve in 3, 6 and 12 months.
Where you are now Journey goals
End goals20
Goal setting
Successful weight loss is a journey. Sometimes it is easy to get carried away and start
setting goals that are very hard to achieve.
The guidelines below will help prevent you from setting unrealistic goals that will just
make you feel bad when you don’t achieve them.
Setting small but manageable goals is important and celebrating when you achieve
them is really important!
AM I BEING SMART?
Successful goals are SMART goals:
Specific Measureable Achievable Realistic Time-based
Instead of You could say
Specific
This week I will try to This week I will walk for
The goal should be clear and
include specific information do more exercise. 15 minutes to and from
to help you achieve it. work on Tuesday and
Thursday.
Measurable
The goal should have
This week I will eat This week I will only eat
information for measuring less chocolate. 2 pocket size Mars bars.
progress toward the
attainment of your goal.
Achievable This week I will cut down
I will give up crisps for from a packet of crisps
Setting goals that you have a the rest of my life. every day to 3 packets
good chance of achieving.
during the week.
Realistic For example, if it is throwing it down with rain on
The goals should be flexible Thursday and you have said you will walk to work
to fit with the challenges of you could drive that day and walk to work on Friday
every day life. instead.
Time-based
The goal should be given a I want to lose 4lbs. I want to lose 4lbs
time frame in which it should in 4 weeks.
be achieved.21
End goals
Use the table below to write down your end goals. Remember these are long-
term goals which you will have to work towards by building up lots of journey
goals.
Weight doesn’t just affect health – it affects other aspects of life too. Some
people like to have a weight-related goal and a non-weight related goal.
If you feel that you’ve completed one of your end goals you can give yourself
a new one at any time.
Type of goal My goals Achieved/comments
Mid-way goal 1
Mid-way goal 2
Mid-way goal 3
Mid-way goal 422
Journey goals
Journey goals are what they say they are; goals that you set along the way to help
you reach your end goal. We like to set journey goals so that we can build on them
each week; remember little changes make big differences over time.
It is important that you track your goals, as this allows you to see your progress and
achievements and to ensure that your success continues.
Setting journey goals isn’t something you have to do on your own, so don’t worry,
your OneLife team will help you every step of the way. Every session you will set
journey goals to work towards.
Session 1 Session 2
My goal/s are
Specific Specific
Measurable Measurable
Are your goal/s
Achievable Achievable
Realistic Realistic
Time-based Time-based
Comments
(i.e. Did you
achieve your
goal/s? What
helped you?
Were there any
barriers?)23
Journey goals continued
Session 3 Session 4
My goal/s are
Specific Specific
Measurable Measurable
Are your goal/s Achievable Achievable
Realistic Realistic
Time-based Time-based
Comments
(i.e. Did you
achieve your
goal/s? What
helped you?
Were there any
barriers?)24
Journey goals continued
Session 5 Session 6
My goal/s are
Specific Specific
Measurable Measurable
Are your goal/s Achievable Achievable
Realistic Realistic
Time-based Time-based
Comments
(i.e. Did you
achieve your
goal/s? What
helped you?
Were there any
barriers?)25
Journey goals continued
Session 7 Session 8
My goal/s are
Specific Specific
Measurable Measurable
Are your goal/s Achievable Achievable
Realistic Realistic
Time-based Time-based
Comments
(i.e. Did you
achieve your
goal/s? What
helped you?
Were there any
barriers?)26
Journey goals continued
Session 9 Session 10
My goal/s are
Specific Specific
Measurable Measurable
Are your goal/s Achievable Achievable
Realistic Realistic
Time-based Time-based
Comments
(i.e. Did you
achieve your
goal/s? What
helped you?
Were there any
barriers?)27
Journey goals continued
Session 11 Session 12
My goal/s are
Specific Specific
Measurable Measurable
Are your goal/s Achievable Achievable
Realistic Realistic
Time-based Time-based
Comments
(i.e. Did you
achieve your
goal/s? What
helped you?
Were there any
barriers?)My approach to eating
29
What does ‘living healthily’
mean anyway?
There are so many different messages out there about what we ‘should’ and ‘shouldn’t’
eat it’s no surprise really that a lot of us are in a pickle trying to understand what being
healthy actually means. In this section we will try to make things simple so that you can
make the best choices for your life!
These are the Eating better
Balance, variety and moderation
golden rules that
the OneLife team Moving more
will use to help Take every opportunity to be active
you to live more Living healthily ever after
healthily. Small changes make long-term
differences
Good things about losing a little weight
By joining a OneLife programme you have made the decision to get healthy for good!
This is a brilliant first step that will not only help you feel better, but help you live longer
too. With your hard work, together with support from the OneLife team, you can become
healthier, lose weight and feel great!
Losing just 5% of your body weight can The science bit… 5% weight loss can also:
give you great benefits and make you a • Reduce your cholesterol (the
super role model. 5% weight loss means: amount of fat in your blood)
• Your energy levels will increase • Possibly reduce the need for regular medication
• Moving around and being active becomes more • Reduce the risk of type 2 diabetes
enjoyable and easier • Reduce your risk of certain cancers
• You might find it easier to sleep • Improve mental health and your ability to deal with
• Your confidence will increase stress and manage depression and anxiety.
• You could find yourself being able to better
manage and juggle things at work
• You could feel a lot happier – exercise
releases chemicals in our brains that
are known to make us feel happy.30
The weight loss equation
Energy in = energy out = weight maintained
So, this means if you eat the same amount of calories as you use up
during the day, you will stay the same weight.
If you eat more calories than you use up, you will gain weight.
When energy in is greater
than energy out
= weight gained
The key to losing weight is the equation below.
If you eat fewer calories than you use up, you will lose weight.
than energy out
= weight lost
When energy in is less
During your time on your OneLife programme, we will
show you how it’s possible to increase your energy out
and decrease your energy in – in really simple ways that
you will find easy to do.31
OneLife priority healthy eating behaviours
Understanding the way you eat is the first step to making healthy changes. Below are
different aspects of eating that we think are important to weight loss. Remember, you are
not aiming for perfection, just try to make steps to change the bits that are most relevant
to you and your life.
1. Self-monitoring and calorie counting
Keeping a daily record (either written or electronically) of what we eat and drink alongside
counting calories helps us to become aware of habits, increases our control over eating,
stops automatic eating and guides our food choices. There are no forbidden foods
(including chocolate and alcohol) THE ONLY RULE IS THAT EVERYTHING IS RECORDED.
To calorie count you require a reference e.g. ‘Pocket Guide of Calories’ or ‘Carbs and
Calories’. Alternatively, if you are tech savvy, you may prefer to use an app or computer
program. One example of an app is My Fitness Pal – this can be used on a smart phone or
computer. The energy equation that My Fitness Pal uses is different to the one we use –
so please use the calorie goal we give you.
When we exercise we burn calories, but often we over-estimate the energy burned doing
exercise so we advise that you do not include any calories burned to increase your daily
calorie goal. Any physical activity is a bonus to help you achieve your weight loss.
Keeping records as described above can have a life-changing impact on eating and it works on
several levels:
• It limits food intake, it gives control but freedom of choice and
helps us see where the calories are coming from.
• It is flexible, if we go over our goal one day we can compensate the
next or plan ahead and ‘bank’ calories for a special occasion.
• Ownership – no-one is telling us what to do, this is powerful and we begin to ‘self-correct’.
• Keeping records help separate ourselves from our behaviour so we can look at it more
objectively. Chose a format to suit you e.g. a beautiful journal that will fit into a bag, sheets of
A4, a small notebook to fit into a pocket, an electronic copy in a file format or using an app.
• Weighing and measuring food helps us learn about appropriate portion sizes. To do this you
need kitchen scales and a measuring jug, alongside a calculator and calorie guide.
• Shifts in thinking and attitude. People who self-monitor change their beliefs about:
- Labelling foods ‘good’ or ‘bad’
- Their own ability, perception and awareness
- It helps internal conflict
It’s hard. Losing weight involves a sustained change in eating, sometimes we follow a
‘diet’ keeping to the rules but don’t see results. The reason for this is that we are not
creating a calorie shortfall. We may be eating the ‘right’ foods but still too much of them.
Self-monitoring even just for one week will teach us how this process works.32
2. Regular eating
To keep our bodies working at their best throughout the day, we recommend that you
spread your daily calories allowance over 3 meals and 2 snacks throughout the day.
Regular eating has many benefits; it gives structure and routine to your eating habits,
it prevents you from getting very hungry which is when you may impulsively snack, it
keeps your blood sugar levels stable and helps keep energy levels and mood stable.
3. Portion sizes
Portion sizes of foods have increased considerably over the years, so it’s understandable
that we may be eating more than we realise. Keeping to the recommended portion sizes
for food and drinks can enable you to manage your weight.
What exactly is a portion?
Use the OneLife portion control guide below to help you eat the right amount of each type
of food you need or just ask a OneLife team member for information about recommended
portions of certain foods.
Portion control guide
Fruit, rice, 150ml fruit
Meat Vegetables pasta, potatoes
(A palm) (Cupped hand) juice portion
(Fist full)
“What’s the difference between serving size and portion size?”
On labels of food and drink you will see the ‘serving size column’ - this quantity is chosen
by the manufacturer. This is not the same as your portion size. Your portion size is the
amount you choose to eat and it should be specific to you!
An example
Take a carton of orange juice. On the packet it may say that the serving size is 200ml.
However, you know that the recommended portion size of juice for you is 150ml.
So if you had a serving size instead of a portion size you would be having more juice than
is recommended for you.33
4. Meal planning
Planning what you are going to eat is a great way to ensure that your diet is balanced,
healthy and stays within your daily calorie requirements. You will find a meal planner tem-
plate later in your handbook.
At OneLife, we recommend you plan your meals around The Eatwell Guide (shown below).
Use the Eatwell Guide to help you get a balance of healthier and more
sustainable food. It shows you how much of what you eat overall should
come from each food.
Check the label of packaged foods
Each serving (150g) contains
Cals Fat Sat. Fat Sugars Salt
1048KJ 3.0g 1.3g 34g 0.9g
250kcal LOW LOW HIGH MED
Potatoes, bread, rice, pasta and
13% 4% 7% 38% 15%
other starchy carbohydrates
of an adult’s reference intake. Typical values Choose wholegrain or higher fibre
(as sold) per 100g: 698KJ/167kcal versions with less added fat, salt and Water, lower fat milk,
Choose foods lower in fat, salt and sugars sugar. sugar-free drinks
including tea and
coffee all count.
Limit fruit juice and/or
Fruit and vegetables smoothies to a total of
Eat at least 5 portions of a 150ml a day.
variety of fruit and vegetables
every day.
Oils and spreads
Choose unsaturated
oils and use in small
amounts.
Beans, pulses, fish, eggs, meat
and other proteins
Dairy and alternatives
Eat more beans and pulses, 2
Choose lower fat and lower
portions of sustainably sourced
sugar options.
fish per week, one of which is
oily. Eat less red and processed
meat.
Foods high in fat, salt
and sugar,
Eat less often and in small
amounts!34
The Eatwell Guide - why and how?
The Eatwell Guide is a tool developed to help us understand how much we should be
eating of each type of food. It represents the proportions of different foods that we
should eat across one day. You might be wondering why we need all of the food and
drinks on the Eatwell Guide and how we can make sure we get enough. Take a look at
the boxes below to find out!
Fruit and VegetaBles starchy Foods
Why? Why?
Vitamins, minerals and fibre help Starchy foods like potatoes, bread
us have a healthy heart and strong and pasta:
bones and teeth. They even make • Contain carbohydrates, a great
our hair and skin look great too! source of energy
• Contain fibre, calcium, iron and
B vitamins
• Keeps us fuller for longer, espe-
cially if you choose wholegrain
How? or high fibre alternatives.
Add a banana and/or a handful of
raisins to your breakfast. How?
Add peppers, mushrooms, tomatoes Have more rice or pasta with your
or sweetcorn to a homemade pizza. meal and less sauce.
Take a small tub of carrot sticks to Go for a wholegrain cereal and mix it
work for that mid-afternoon crunch! with your favourite fruit.
Grab a handful of grapes for when Why not have a jacket potato for
you are on the go. lunch with a lovely fresh salad on
the side?
Milk and dairy Products Protein-rich Foods
Why? Why?
We should eat 2-3 portions of dairy Meat, fish, eggs, beans, and legumes:
every day because:
• They are really good sources of • Rich in protein, iron and vitamins
protein and calcium • Rich in omega 3 – heart healthy
• Protein helps the body grow and • Essential for growth and repair of
repair your body.
• Calcium keeps our bones strong.
How? How?
Have low-fat dairy products such Choose lower fat alternatives such as
as low-fat yogurt as a tasty treat at fish, pork, chicken and turkey.
lunchtime. Grill or bake your fish or meat instead
Use semi-skimmed milk on your of frying it.
morning cereal instead of full fat milk. Add a tin of kidney beans to your
Make a delicious dip with low fat stew to give it that Mexican fiesta
crème fraiche and chives to go with feeling!
your crunchy carrot snack.35
Fatty foods Sugary foods
Why? Why?
We all need a small amount of fat We need sugar in our diets, but it’s
within our diet for healthy skin and important that we don’t have too
hair. But remember, fatty foods are much. Sometimes sugar is added to
high in energy! things to make them taste sweeter –
these are the things we need to cut
How?
Unsaturated fats (e.g. monosaturated down on.
and polyunsaturated) are found in
foods like oily fish and nuts or seeds.
These are a good, nutritious part of How?
our diet. • Ditch the jam, marmalade or
honey on your toast and swap to a
Saturated fats are found in foods like low-fat spread or sliced banana
fatty meats, cakes, biscuits, pies and • Swap sugary or chocolate cereals
cheese. These aren’t so good for our for a wholegrain cereal with your
health. To cut down: favourite fruit added on top
• Remove visible fat from meat • Swap sugary fizzy drinks to water,
• Eat fewer takeaways / processed unsweetened fruit juice or a low
meals sugar fizzy drink.
• Swap meat in stews for beans or
pulses
• Snack on fruit instead of biscuits/
cakes.
• The majority of the food we eat each day should be starchy foods like pasta and rice, and
fruit and vegetables
• We should drink plenty of water and sugar free drinks
• We should include some meat or fish and some dairy produce
• Only a very small amount of our diet should be made up of foods and drinks that are high
in fat and sugar
• Try your best to limit foods and drinks high in sugar and fat to a couple of times a week.
• Don’t forget to use the portion control section to make sure you fill your plate with just the
right amount of each food.
• Why not get an old plate and draw the Eatwell Guide sections on, then you can see if
you’re sticking to a healthy balanced diet? You can also buy 'healthy portion plates'
online if you'd rather not draw on your plates!
• Remember - you can always ask the OneLife team if you have any questions.36
5. Eating out & takeaways
Eating out should be fun; it is about spending time with your family or friends, not a
stressful situation where you are worried about overeating. Preparation and planning
are the key to healthily eating out wherever you go!
Restaurants Buffets
• Look at menus in advance (most are • Before you choose anything, take a
online and many have lower calorie step back and look carefully at what is
options on offer
• Decide in advance to reduce impulse • Choose a few items you really
ordering enjoy rather than trying a bit of
• Don't be afraid to ask for what you everything
really want; even if it's not on the menu • Fill the rest of your plate with
• Veg without butter, salads with low calorie options such as salad
dressing on sides, substitute high-fat or vegetables
sides
• Use a smaller side plate rather than a
• Having a two or three course menu?
dinner plate
• Try soup or salad starter and fresh fruit,
sorbets or even a coffee for dessert • Visit the buffet only once, then get
• Share a starter or dessert instead of rid of your plate as soon as you have
having the whole one finished
• If you really want a second visit, drink
a large glass of water and wait 20
Pressures to eat minutes, you may find that after that
you are full anyway
• If you feel under social pressure to eat
more than planned, try and work out
why?
• Are you afraid of offending the host? If Social eating
so practice ways to politely refuse food
without causing offence • If the host/hostess is a close friend, it
• Encountering comments such as 'You may be a good idea to ring in advance
have done so well, you deserve a
treat?' Try a simple 'No thank you' and and tell them that you are watching
change the topic of conversation what you are eating
• Look around during social occasions • Offer to take a dish with you to ensure
- not everyone is eating or drinking that there is a healthy option for you to
excessively have
• Do you think that they are being
judged for their behaviour? • Offer to help serve up so you can
• TAKE CHARGE, PREPARE AND PLAN! control your portion size
People will soon get used to the fact • Fill your plate with salad and
that you are in control of your food vegetables
intake and will stop pressuring you!37
Takeaways
There are so many different takeaways to choose from and they are often open on the way
home from work when you are feeling hungry for your evening meal. Having a healthy snack
before you leave work can help you resist calling in for a takeaway in the evening.
When we have takeaways it is very easy to eat more fat, sugar and salt than we realise, so
here are a few tips to help you make a healthy choice when you do get a takeaway...
Chinese Pizza
Choose Choose
• A lower fat option such as steamed • Low-fat toppings such as ham or
fish, chicken chop suey or Szechuan veg – peppers give pizzas a great
prawns crunch
• Foods without batter - batter is very • A thin base pizza with a tomato
high in saturated fat sauce
• Steamed or boiled rice • A pizza you can share
• Salad on the side
Avoid
• Sugary sauces such as lemon, sweet Avoid
and sour and curry • Garlic bread as it often contains a
• High fat starters such as prawn lot of butter
crackers, dim sum or spring rolls • Salad dressings that are high in fat
• Egg fried rice or sugar, such as mayonnaise
• Eating the full serving – why not • Cheese crust pizzas or the offer of
share a main meal with a friend? extra cheese on top!
Burgers and kebabs Indian food
Choose Choose
• Regular sized burgers and kebabs • Lower fat options such as tandoori
• A small portion of chips or madras with chicken, prawns or
• Grilled burgers, chicken or fish in- veg
stead of deep fried • Plain rice and a chapati
• Shish kebab with pitta and salad • A mixed vegetable side
• Water or a low-sugar drink dish
• To downsize instead of supersize! Avoid
• Creamy curries such as
Avoid
• Large donner kebabs or supersize korma, pasanda and masala
burgers • Pakoras, poppadoms and pickle
• High fat/sugar sauces such as ketch- trays
up, BBQ sauce or mayonnaise • Pilau rice and naan bread
• High sugar puddings like donuts or • Deep-fried side dishes like onion
ice-creams bhajis38
6. Sweetened drinks / alcohol
Drinks can easily add to the number of calories we put in our bodies – without us even
realising! Managing your daily consumption of sweetened drinks (soft drinks, fruit drinks,
soda, energy drinks, sweetened milk or milk alternatives, and sugar added to tea and
coffee) and/ or alcohol (wine, beer, cider, and spirits) will have a significant impact on
your weight.
To stay healthy, it’s important to replace the fluid we lose throughout the day. The calories
in drinks don’t tend to fill us up as much as the calories in food. Therefore, it can be quite
easy to have extra calories from drinks and still not feel very full.
Milk and fruit juices are good choices in moderation because they are full of nutrients and
bursting with health benefits. However, nothing is better than water!
We love water! We hope you do too...
• Makes you better at concentrating
• Helps you feel fuller, so you don’t snack
• Gives you great skin
• Contains zero calories!
• Helps your body get rid of toxins
• Helps you when you exercise.
• If you like fizzy drinks why not choose sparkling water for that lovely bubbly feeling
• Freeze juice to make ice-cubes – a quick and cold blast of flavour for your water
• Make a hot blackcurrant squash at night for a soothing drink before bed
• Keep a glass of water by your bedside, make sure you have a drink as soon as you
wake up
• Add some fruit like berries, sliced lemon or orange pieces, fresh or frozen, to add
some colour to your glass.39
What’s in my drink?
“What about milk?”
Whole milk contains a lot of fat, so choose semi-skimmed or skimmed milk
instead.
“How about fruit juice and smoothies?”
Remember that fruit has a lot of natural sugar so stick to one 150ml glass per day.
Try and make smoothies at home then you know what fruit and juice has gone into them.
“Everyone drinks fizzy drinks. Are they really that bad?”
Not only do fizzy drinks contain few nutrients, they are also:
• Bad for energy balance, they increase your daily intake of calories without
you even realising.
• Bad for appetite, they leave you feeling hungry and wanting something to
eat.
• Bad for teeth, they can cause dental cavities and tooth decay.
“I need energy drinks to keep me going!”
We hear you… but energy drinks have a negative impact on your health, which
will not help you long-term. Energy drinks are very high in sugar and caffeine.
There is around 80mg of caffeine in a small 250ml can; the same as two cans of
cola or a mug of coffee.
The diet, zero or max options have no calories, sugar or fat! Yes…
we’ve cracked it!
Not quite. Research suggests that diet soft drinks can be just as bad for your body as
they don’t fill you up, make you want sugary or savoury snacks instead, and still contain
caffeine which is bad for your bones. However they are a better alternative to full-sugar
drinks!
Below are some examples of the sugar content in some popular drinks*
500ml bottle of
Can of Coke – has
over 8 teaspoons x8 x4.5 Lucozade Sport has
4.5 teaspoons of
of sugar
sugar
500 ml bottle of
Ribena has 5.8 x5.8 x5.5 200ml bottle of Yop has
5.5 teaspoons of sugar
teaspoons of sugar
*Correct as of Dec 201840
Alcohol
With a pint of bitter containing the same calories as a medium slice of pizza, and a
standard size ‘ready to drink’ bottle ‘alcopop’ the same as 100 grams of cookies, the
calories in alcohol soon add up...
Alcohol Portion Size Units Calories provided
Lager (4%) Half pint 1 95
Pint 2.3 189
Lager (5%) Half pint 1.4 128
Pint 2.8 256
Ale Half pint 1 86
Pint 2.3 172
Stout Half pint 1 86
Pint 2.3 172
Cider (4.5%) Pint 2.6 215
Wine (13%) white/red/rose 175ml 2.6 160
Wine (13%) white/red/rose 125ml 1.5 90
Wine (13%) white/red/rose 85ml 1 71
Bottle of wine (13%) 750ml 9.8 626
Champagne (12%) 125ml 1.5 89
Spirits (40%) 25ml single 1 62
Spirits e.g. brandy (50- 50ml double 2.3 110
60%)
Alcopop (4%) 275ml bottle 1.1 207
Gin or vodka and 150ml 25ml spirit 1 70-95
slimline tonic/diet coke 150ml mixer
Dark rum and coke 25ml spirit 1 140
150ml mixer
Choose diet soft drinks and slimline options for mixers rather than juice-based
drinks. Alcopops are very high in sugar so watch your calorie count.
The government advises that both women and men should not regularly
drink more than 14 units a week to keep health risks from alcohol low. If you
do choose to drink that amount, it's best to spread
your drinking evenly over three or more days. If you
wish to cut down the amount you are drinking, a good
way to do this is to have several drink-free days
per week. Drinking within these guidelines, and
trying to give yourself several drink-free days
each week,will help you avoid putting on weight
and help reduce other health related alcohol
problems.
Sourced from www.drinkaware.co.uk41
6. Food labels
Food labels give you the nutritional information about the products that you are eating. It
is important that you know how to read them so you can make healthy, informed choices
about what you are putting into your body.
Sometimes nutritional information is helpfully summarised on the front of a food
product using the Traffic Light System, shown below:
This system tells you at a glance if the food has
high (RED), medium (AMBER) or low (GREEN)
Serves 2 - Half pizza provides
amounts of fat, sugar and salt.
Cals Sugar Fat Sat fat Salt The more green lights, the healthier the choice.
495 9.0g 18.3g 9.2g 2.0g
Foods with more red lights should be eaten only
25% 10% 26% 46% 33% every now and again.
What if the traffic light panel has all 3 colours? For
of your reference intake a healthier choice try to pick products with more
greens and ambers and fewer reds.
What are reference intakes? Detailed nutritional information
must be shown on all food and
These are an estimated amount of drink products by law.
nutrients and energy you need for a
healthy diet each day. They are not
intended as targets and are based on an
‘average’ person who does an ‘average’
amount of exercise and, therefore, need
to be adapted for each individual.
The reference intake referred to on food
labels is for that of someone eating a
2000 calorie diet and are the following
amounts:
Strawberry & Banana
Nutritional Information
• Energy: 8,400 kJ/2,000kcal (Typical values per 100g)
• Total fat: 70g Energy 45kj / 58kcal
Protein 4.6g
• Saturates: 20g Carbohydrates 7.2g
• Carbohydrate: 260g of which sugars 6.5g
Fat 1.2g
• Total sugars: 90g of which saturates 0.2g
• Protein: 50g Fibre 0.2g
Sodium 0.1g
• Salt: 6gSaturated Fat (per Carbohydrates of which Salt/Sodium (per 42
Total fat (per 100g) sugar (per 100g/100ml) 100g/100ml)
100g/100ml)
Food/Drink 3g or less = low 5g or less = low 0.3g or less = low
Calories (kcal) 1.5g or less = low
(name) 3.1g - 17.5g = medium 5.1g - 22.5g = medium 0.31g - 1.5g = medium
1.6g - 5g = medium
More than 17.5g = high More than 22.5 g = high More than 1.5g = high
More than 5g = high
Low/Medium/High Low/Medium/High Low/Medium/High Low/Medium/High
Low/Medium/High Low/Medium/High Low/Medium/High Low/Medium/High
Low/Medium/High Low/Medium/High Low/Medium/High Low/Medium/High
Low/Medium/High Low/Medium/High Low/Medium/High Low/Medium/High
Low/Medium/High Low/Medium/High Low/Medium/High Low/Medium/High
Low/Medium/High Low/Medium/High Low/Medium/High Low/Medium/High
Low/Medium/High Low/Medium/High Low/Medium/High Low/Medium/High43
How can I use the ingredients list?
Some label terms
Most products have an ingredients list which can help
you work out how healthy a product is. Ingredients are
explained...
listed in order of weight, so if there are high fat or high
sugar ingredients at the top of the list e.g. cream, butter
or sugar, then you know it is not such a healthy choice! Light (or lite)
Remember to check the label on
Food labels: what’s ‘high’ and what’s ‘low’? products that say ‘Light’ on them.
There is no law saying how many
How much is HIGH? How much is LOW? fewer calories a product should have
(High per 100g) (Low per 100g) to be called ‘Light’ .
Total Sugars: 22.5g or over Total Sugars: 5g or less
Total Fats: 17.5g or over Total Fats: 3g or less
Saturated Fat: 5g or over Saturated Fat: 1.5g or less
Salt: 1.5g or over Salt: 1.3g or less Low-fat
To be considered ‘low-fat’, food must
Carbohydrates have less than 3g of fat per 100g and
a drink or other liquid must have less
There are 2 types, simple and complex carbohydrates. than 1.5g of fat per 100ml.
Simple: Includes all types of added sugars and natural
sugars present in foods such as honey, fruit and milk.
Complex: Also known as starch, they are present in rice,
potatoes, bread, cereals, etc. No added sugar
This usually means that the food has
Fats not had sugar or sweetener added to
it as an ingredient, although the food
There are different types of fats: may have sugar naturally occurring in
it, e.g. fruit juice.
Saturated
Monounsaturated
Polyunsaturated
Cholesterol Low-calorie
This indicates that the food you are
Trans-saturated
looking at has 40 kcal or less for every
100 grams.
Some fats are healthier than others. The difference is
mainly between hard (saturated) and soft (unsaturated)
fats. The saturated fats are harmful to our health,
especially the heart and arteries, while some
unsaturated fats are beneficial for our health.
Fibre
Fibre is the indigestible portion of plant food; it adds
bulk to the diet and aids satiety. Good sources of fibre
are fruit, vegetables and pulses. Some bread and cereal
products are also a good source of fibre if they contain
over 3g of fibre per 100g of food.Food Diary
45
Keeping a food diary
Keeping a food diary is probably the most important thing you can do if you want to
change your eating habits. It may seem like a tall order, but it is very difficult to change
a behaviour unless we are fully aware of it. If you wanted help to control your finances,
a debt counsellor would probably ask you to monitor your spending, and this is exactly
the same idea!
It is very difficult to know exactly what you are eating, especially when we are very
busy or eat on the go. Keeping a food diary helps you become more mindful, not just
about what you are eating but your triggers and patterns too. Below you will see an
example of a detailed food diary that looks at mood, hunger rating and what you are
doing whilst you eat and there is a template for this on the next page for you to try for a
week.
However, going forward, feel free you buy yourself a notebook and jot everything down
in that, download an app on your phone or even take photos of your food- the options
are endless! The only rule is that you record EVERYTHING you eat or drink- remember
liquid calories can really add up!
Also in this section you will find a food planner which can be really helpful when you are
trying to spread your calories evenly throughout the day
Food & Drinks Quantity Hunger
(As much detail as possible. (e.g. number of slices / Time? Where? Activity? Mood?
Include brand names when you can) teaspoons / bowls /mugfuls Rating?
Special K - red berries. Semi- 1 medium bowl, 1/2 pint Watching
8am Home 2 Tired
skimmed milk of milk TV
Jordan’s cereal bar, cup of coffee, 1 bar, 1 teaspoon sugar, With
Work 4 Happy
semi-skimmed milk, sugar splash of milk colleagues
Sandwich - Warburton’s
wholemeal 2 slices bread, Bernard
With
(ham salad, tomatoes, lettuce, Matthew’s wafer thin Work 5 Happy
colleagues
cucumber) Cheese & onion ham
Walkers crisps, tangerine
Snickers bar 1 fun-sized bar 3:45pm Work Walking 6 Bored
Chicago Town vegetable pizza, 2 medium slices pizza,
McCain’s oven chips and 2 tablespoons chips, 6:30pm Home With family 5 Happy
sweetcorn 1/4 tin sweetcorn
Yogurt-strawberry fruit corner Watching
1 pot 8pm Home 6
(Müller) TV
Cheese on toast (cheddar,
2 slices of bread 10pm Home Housework 7 Sad
Warburton’s wholemeal)
Hot chocolate (highlights, 4 heaped teaspoon 1/3
Home 8 Bored
semi-skimmed milk) pint milk46
Make a few copies
of these pages so
you can use them
again. Date:
Food & Drinks Quantity
(As much detail as possible. (e.g. Number of slices / teaspoons / bowls / Time?
Include brand names wherever you can) mugfuls)47
Make a few copies of
these pages so you
can use them again.
Date:
Food & Drinks Quantity
(As much detail as possible. (e.g. number of slices / teaspoons / bowls / Time?
Include brand names wherever you can) mugfuls)48
Make a few copies
Meal planner template
of these pages so
you can use them
again.
Breakfast Lunch Dinner
Wholemeal pitta bread with Chicken and vegetable stir
Boiled egg with one slice of
ham, low-fat mayonnaise and fry
toast
salad with black bean sauce
Example Fresh orange juice
Yogurt Water
Apple
Sugar-free squash Small portion of rice pudding
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday49
Make a few copies
of these pages so
you can use them
again.
Snacks Shopping list (things not in your cupboard)
2 clementines Eggs, pitta bread, ham, salad, yogurts, chicken breasts, vegetables for
stir fry,
2 rich tea biscuits low-fat rice puddings, apples, clementines50 Notes:
51 Notes:
52 Become more active
53
OneLife priority activity behaviours
Physical activity has a huge number of benefits to your health and wellbeing. Some
people think of exercise as something they ‘should’ or ‘must’ do. At OneLife we think of
activity as something nice to do for your body and mind and we want you to find a form
of activity that you can actually enjoy!
So what are the recommendations?
The Department of Health recommends that adults participate in 150 minutes of
moderate exercise/physical activity per week or 75 minutes of vigorous exercise/
physical activity per week. (Or a combination of both). Physical activity differs from
exercise by being less structured or formal and covers a huge range of possibilities.
Walking Swimming Tennis Gardening Cycling
Why?
As we said, there are a huge number of benefits; just a few are listed below:
Physical benefits: Psychological benefits: Social benefits:
• Improved cardio • Improved self- • Meeting new people
vascular health esteem, moods and with similar interests
emotions
• Increased muscle • Improved quality of
mass and efficiency • A sense of relationships through
achievement improved self-
• Fat loss or weight
esteem
maintenance • Reduced stress
and an overall • Less time spent alone
• Improved sleep
‘fitter-healthier’
appearance
• Increased energy
levels54 1. Tracking activity: Just like keeping a food diary can improve your eating habits, tracking your activity levels can help you monitor and improve on the amount you are doing in your day to day life. You can do this in a number of ways; buying a step counter (many smart phones come with a step counting app now), using a wearable device or just jotting down any structured activity in your food diary, you don’t need to be high tech! A word of warning: Some electronic food diaries will give you extra calories for any exercise you have done, do NOT eat these extra calories. They are often inaccurate and may stop you losing weight. Instead, look at exercise as a bonus and way of improving your overall health. 2. NEAT activity Another easy way to increase your activity levels is to incorporate NEAT activity into your lifestyle. NEAT stands for ‘Non-Exercise Activity Time’, and incorporates any activity you do that isn’t a structured activity. This is great for people who find it difficult to exercise. NEAT could include: • Walking about whilst you are on the phone, rather than just sitting still • Getting off the bus a stop earlier and walking the extra distance • Walking to work a few times a week • Walking to the shop and running some errands • Do housework like dusting, hoovering or washing the car. • 3. Structured activity You can also increase your activity levels through structured activity. Structured activities tend to be a bit more intense than our NEAT activities but don’t have to be done in a gym! Going for a walk, swimming, chair-based exercises, dancing etc. all count! Try to find something that you actually enjoy as this will mean you will keep doing it long term. For more help with physical activity available in your local area please talk to your practitioner.
55
4. Regulating sedentary time
Sometimes people do not realise how much of a difference they can make to their
activity levels by just focusing on reducing the time they spend being sedentary. Think
about how much time you spend in front of a screen either watching TV, time on the
computer, texting and emailing etc. It all adds up. Current guidelines recommend adults
and children to limit their screen time to 2 hours per day.
Reducing sedentary time doesn’t necessarily mean stopping doing some activities you
enjoy but rather thinking about how you can make these pursuits more active or build
activity around them. For example, if you know you are going to the cinema, arrange to
meet friend early for a walk around town first. If you have a desk-job, set an alarm to go
off every hour so you get up and stretch your legs for a couple of minutes.
5. Regulating sleep
Not many people make the association between insufficient sleep and weight gain but
this is a connection that has been studied in recent years. While the exact link between
sleep and weight gain is not yet clear, studies have found that not getting enough sleep
can result in increased appetite and eating. In the longer term, too little sleep has been
linked with obesity and even conditions such as diabetes and high blood pressure.
Individuals are recommended to get 7-8 hours of good quality sleep per night.
Getting more sleep can be difficult, especially with continuously lit indoor environments
and the glow of screens confusing our body's natural rhythms. A busy lifestyle, too
much time in front of computer and television screens and shift work among other
factors, can result in partial sleep deprivation.
Tips for a good night’s sleep:
• Go to bed and get up at the same time each night and morning, even at weekends.
Having a couple of late nights and lie-ins can disrupt your pattern for the whole
week.
• Try to get out into natural light for at least 30 minutes every day.
• Turn off all screens at least 30 minutes before you go to bed- this helps to boost our
sleep hormones.
• Cut back on caffeine, especially in the afternoon.
• Get at least 30 minutes exercise during the day.
• Avoid alcohol - it can help us get to sleep but you may find yourself waking during
the night
• Make your bedroom as relaxing a place as possible; tidy, cool, quiet and dark.
• Practise a relaxation technique before going to bed. This can be anything from deep
breathing and meditation to taking a bath and reading a book.Approaching Activity
How might I benefit from increased activity?
What stops me being more active?
Committing to something new...
Identify a new activity to reduce sedentary behaviour:
Identify a way to increase lifestyle activity:57
Activity Planner Template
Structured activity NEAT
Spin class at the gym for one hour Take the dog for a 30 minute walk
Example
Football practice for two hours Clean the kitchen
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
SundayYou can also read
