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Health and fitness course week 1
Health and fitness course week 1
Health and fitness course week 1
Health and fitness course week 1
Health and fitness course week 1
Health and fitness course week 1
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Health and fitness course week 1

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  • 1. Losing weight Getting started - Week 1Develop healthier eating habits, be more active,and get on track to start losing weight with this Is this for me?easy-to-follow NHS Choices 12-week guide. This guide is intended for use by healthy adults withIf people are overweight, it’s usually because they a body mass index (BMI)eat and drink more calories than they need. Thisguide will help you to reduce the number of calories of 25 and over. It is notyou consume. suitable for children or pregnant women. If youThis will help you to work towards losing weight have any medical conditionat a safe and sustainable rate of 0.5kg to 1kg you should consult your GP(1lb to 2lbs) a week. For most men, this will mean before starting. Find outconsuming no more than 1,900kcal a day, and for if you need to lose weightmost women, 1,400kcal. using the BMI healthy weight calculatorThis is the first of 12 weekly information guides,which are full of diet, healthy eating and activity at nhs.uk/bmiadvice. Each pack includes a food and activity chartto help you to track your progress. Print out thechart and stick it somewhere you can see it, such ason your fridge. Cutting caloriesBefore starting, visit nhs.uk/weightloss to work out If you normally eat a lot more thanhow much weight you need to lose, how to count the recommended 2,500kcal for acalories and how to shop for healthier food. man and 2,000kcal for a woman you may find it hard to cut back to our suggested calorie limit. If so, aim to reduce your calorie intake gradually over the next few weeks. Week 1
  • 2. Losing weight Getting started - Week 1Welcome to Week 1 of your weight lossjourney and well done for taking the first Your actionssteps to a healthier lifestyle. for Week 1Over the next 12 weeks we’re going to help • Record your weight and waist size inyou make healthier choices to help you lose the food and activity chartweight and keep it off. • Stick this week’s chart on your fridgeFrom today, we’ll help you stick to a daily and update it at the end of each daycalorie intake: 1,900kcal for men and • Plan your meals using our Meal Mixer1,400kcal for women. tool at nhs.uk/c4lrecipefinderWe’ll be with you every step of the • Learn about calorie-counting the easyway, helping you achieve real change, way at nhs.uk/caloriecountpicking you up when you stumble and • Sign up to the weight loss forumcelebrating your successes. for support and information at nhsweightloss.healthunlocked.com Laura’s diary Week 1 I’ve been on all sorts of diets Did you know? and have learned there’s no miracle cure But Research shows that it takes about 12 losing weight doesn’t need to be complicated. If you weeks on average to form new habits. learn to keep an eye on the calories you’re eating By sticking to this routine for three and those you burn off during physical activity months, healthy eating and regular you’re halfway there. Organisation and planning exercise will become habits, which are also crucial. Spend some time thinking about are key to losing weight and keeping it off. your meals in advance. If you know what you’re having each day you’ll spend less time thinking Week 1 about food and you’re less likely to snack on impulse buys.
  • 3. Week 1Fill up with fibre Food with fibreEating food with lots of fibre will help you feel full forlonger, so you’re more likely to stick to your calorie limit. 6 apricots: 4g 1 medium orange: 3gFibre keeps your bowels healthy and wholemeal versions – simply doing 1 medium apple: 2gcan help reduce cholesterol. Most this can double the amount of fibre 2 slices of wholemeal bread: 4.2gpeople in the UK eat only about 14g you’ve eaten. 1 medium jacket potato: 5gof fibre a day, but should aim to eat • Incorporate pulses – beans, lentils 90g of peas: 4gat least 18g. and peas – into your meals. They’re 90g of spinach: 2gIncrease your fibre intake gradually, a cheap, low-fat source of fibre, 200g of new potatoes: 3gthough, as a sudden increase can protein, vitamins and minerals. Add 30g of chickpeas: 1.5gcause cramp and constipation. And pulses to soups, casseroles, rice andmake sure to drink plenty of water pasta, or serve baked beans (choose 135g of sweetcorn: 2g- aim for 1.2 litres a day - to avoid reduced-salt and sugar varieties) on 165g of baked beans: 5gcramp and constipation. wholemeal toast. 220g of brown spaghetti: 8gHere are some easy ways to boost Snacks 180g of brown rice: 1.5gthe fibre in your snacks and meals: 1 large wholemeal pitta bread: 5g Stock up on healthier snacksBreakfast containing fibre such as:Adding some fibre to your breakfast • Fruit – fresh, dried, canned orwill help you stay feeling fuller until frozen. Don’t forget to eat the skinlunch and reduce the urge for a mid- on fruits such as apples and pears.morning snack. • Veg sticks – carrot, celery or Protein sources• Swap white bread for wholemeal cucumber sticks or a packet of sugaror wholegrain varieties. snap peas. You can enjoy these low- Protein can also help you feel fuller calorie snacks if you feel hungry in• Swap sugary cereals for high-fibre for longer. Choose low-fat protein between your meals.cereals such as wholegrain wheat sources, such as:cereals, unsweetened muesli, or • Reduced-fat hummus. For a • beans, peas and lentilsporridge oats, and don’t forget to bit of variety, dip your veg sticks, • fishcheck the salt content. wholegrain crispbreads or pitta • lean cuts of meat bread in a tub of reduced-fatLunch and dinner • skinless white-meat poultry hummus. You’ll get the fibre fromVegetables are a good source of both the veg and the bread. • lower-fat dairy products (milk,fibre, so try swapping some of the cheese, yoghurt)things on your plate for more veg. • Air-popped, plain popcorn. • eggsAim for two portions of veg on your Homemade is best, to avoid the high fat, sugar or salt content in some • tofuplate at dinner. commercial brands. Don’t add any • Quorn• Swap white rice and pasta for sugar or butter. Losing weight - getting started
  • 4. Week 1Portion Your meal guidedistortion You need to keep an eye on your portions to help you meet theNo matter how healthily calorie target for your day’s meals.you eat, you can still put Women (allowance 1,400kcal)on weight if you’re eating • Breakfast: 280kcaltoo much. • Lunch: 420kcalFood portion sizes today are far • Dinner: 420kcalbigger than they were 30 years ago, • Other food and drink: 280kcalwhich means we’re consuming a lotmore calories than we realise. Men (allowance 1,900kcal)In fact, many of us no longer know • Breakfast: 380kcalwhat makes a normal portion • Lunch: 570kcal to nhs.uk/eatwell-plate.– a problem known as portion • Dinner: 570kcaldistortion. • Eat slowly. It takes about 20 • Other food and drink: 380kcal minutes for your stomach to tellRegain some portion control with your brain you’re full. When you eatthese six simple tips: The calorie allowance at meal times fast, it’s easy to overeat. includes any drinks or desserts• Eat with smaller plates and bowls. • Turn off the TV. Eating in front you have. If you eat more for yourYou’ll have a smaller portion and of the TV can mean you eat more breakfast, lunch or evening meal,still feel satisfied. without noticing or enjoying your you may need to drop a snack later• Aim for two portions of veg on food. in the day to stay on track.your plate. This helps to cover your • Weigh your food. Use kitchenplate with low-calorie filling food, scales to weigh your ingredientsleaving less room for higher-calorie before you cook. This will help youingredients. Use the eatwell plate to stick to the suggested serving sizes. Eating outhelp you get the balance right. Go • Avoid appetisers including bread, Recipe inspiration nuts or olives The Change4Life Meal Mixer • Stay clear of ‘supersize’ or ‘go tool has over 120 easy, calorie- large’ options counted recipes for all your meals • If you’re having dessert, share it and snacks. You can download and go for fruit-based options them and email yourself a shopping list of ingredients. Plus, • Choose a starter instead of a there’s a free app, too! main course nhs.uk/c4lrecipefinder • Stop eating before you feel full Losing weight - getting started
  • 5. Week 1 food and activity chart Mon Tue Wed Thu Fri Sat Sun Food Food Food Food Food Food Food Total calories: Total calories: Total calories: Total calories: Total calories: Total calories: Total calories: Oops! Oops! Oops! Oops! Oops! Oops! Oops! Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Activity Activity Activity Activity Activity Activity Activity Total minutes: Total minutes: Total minutes: Total minutes: Total minutes: Total minutes: Total minutes:Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise minsStrength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Weekly summary Start of the week 10 mins 30 mins 60 mins 90 mins 120 mins 150 mins + End of the week Weight Waist Aerobic exercise: Weight Waist Your weight loss tracker - Record your weight and waist size at the start and end of each week to help you stay on track 1 session on 2 or more days a week kg/lbs cms/in mon tues wed thurs fri sat sun kg/lbs cms/in Strength exercise:
  • 6. Week 1 food and activity chart Mon Tue Wed Thu Fri Sat Sun Food Food Food Food Food Food Food LE Total calories: Total calories: Total calories: Total calories: Total calories: Total calories: Total calories: 1,363 1,391 1,516 1,305 1,357 1,710 1,309 MP Oops! Oops! Oops! Oops! Oops! Oops! Oops! Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks crisps 171cal 2x choc diges 172cal kit kat 107cal glass of wine 130cal ginger cake 147cal Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day SA Activity Activity Activity Activity Activity Activity Activity Total minutes: Total minutes: Total minutes: Total minutes: Total minutes: Total minutes: Total minutes: 15 15 75 15 60 40 60Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins walk 15 walk 15 walk 15 walk 15 zumba 60 swim 20 walk 60Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins yoga 60 gardening 20 Weekly summary Start of the week 10 mins 30 mins 60 mins 90 mins 120 mins 150 mins + End of the week Weight Waist Aerobic exercise: Weight Waist 172lbs 44in Your weight loss tracker - Record your weight and waist size at the start and end of each week to help you stay on track 170lbs 44in 1 session on 2 or more days a week kg/lbs cms/in mon tues wed thurs fri sat sun kg/lbs cms/in Strength exercise:

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