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#Kickstart weight loss download#

Make measuring spoons your new best friend.

‘I resolve to reduce my oil’Įven if you already use healthier unsaturated fats, such as olive oil, rapeseed and sunflower oil, be aware that all fats contain similar amounts of calories, so keep an eye on how much oil you’re using if you’re trying to manage your weight. Remember fruit and veg have a different mix of nutrients so you get more goodness by eating a range of them – try a new fruit or veg whenever you get the opportunity. Three ways to add veg to your main meals: By putting a plan in place and noting down your progress, you'll be able to see the positive changes you're making.

#Kickstart weight loss download#

You can download My weight-loss planner (PDF, 534KB) to set goals and track your progress. It keeps me accountable and focused."Įdward Morrison, who lost over four stone – read his story. "I keep a daily diary and log my weight and activity. Keeping a couple of cans at work so that if you forget to bring any fresh fruit in, you can still reach your goal. Maybe bring in some mini tins of fruit in natural juice with a convenient ring pull to have as an easy go-to snack mid-morning so you are less tempted to reach for the biscuits.Dried fruit also counts, but can be quite high in natural sugar, so only sprinkle a small portion over your breakfast cereal. Don’t forget, frozen and tinned veggies all count, so add a small tin of sweet corn to a salad, or add some frozen berries to your porridge at breakfast.

Set yourself a specific goal and put steps in place to make it happen – for example, aim to have a piece of fruit at work/home mid-morning or two servings of vegetables with your evening meal.

Keep a food diary to check how much fruit and veg you are currently eating and try to increase your intake gradually until you hit your target – minimum of five a day.

Fruits and vegetables are packed with important vitamins, minerals and fibre, so failing to eat your recommended daily intake could lead to serious gaps in your diet. Sounds simple, doesn’t it? But recent figures show about 60–70% of us aren’t eating our five a day. Try these simple, easy-to-maintain changes and reap the rewards. But it’s more realistic to make small lifestyle changes that are easier to stick to. The trouble is we often set ourselves unrealistic goals – “I’m going to lose a stone by February,” or “I’m going to go to the gym five times a week” – or we simply believe we can do it by willpower alone. How many of us will make a New Year’s resolution to lose some weight, try to eat more fruit and veg, or do more exercise? While we set out with good intentions, nearly 80 per cent of us fail to maintain our resolution – some of us quitting after as little as nine days.