Is your weight creeping up each year?
Do you have less energy than you used to?
Do you get breathless running for a bus?

Your answer may be yes….
By losing some of your extra weight you will:

Feel better,
Look better,
Lower your chances of heart disease, diabetes and high bolld pressure,
Help to reduce or even stop your medication for angina, high blood pressure or raised cholesterol,

If you are overweight, start now. Even making small changes now will stop you from gaining extra weight over the next few years.

Forget about dieting. Instead, follow a weight loss plan for life. Make small gradual changes to the food you eat and get more active. Even losing a small amount of weight has health benefits. Start with changes that are easy to make and that you can keep up for life - this will help you to reach a healthier weight and than to stay at this healthier weight.

There are two important things you need to do to lose weight successfully:
1. Get motivated to lose those extra pounds. Keeping a diary of the food you eat and the activities you do will help you get focused and keep you motivated.
2. Be prepared. Planning ahead helps you feel in control of your weight loss. Have plenty of healthy foods in your fridge, lots of fresh fruit and vegetables, low-fat snack foods like low-fat yoghurt and a light oil-spray for cooking, Have your tracksuit and trainers ready for your walking and exercise programme. This will make it easier for you to start your new eating and activity plan.

Stock up on these to combat mid-morning and afternoon cravings. No more than one portion in the morning and one in the afternoon, though……

Unsalted almonds - a portion is six nuts.

Dried fruit, such as apricots, figs or dates - four pieces is a portion.

A piece of fruit, such as an apple, orange or a small bunch of grapes.

Two oatcakes.

Ready made all fruit smoothie

Motivation is most important when it comes to achieving a healthy weight. Motivation gets you started and keeps you going.

Start by making a list of the reasons why you want to lose weight. Keep this list and look at it when your willpower is low.

Next, keep a food and activity diary. Just write down what you eat for three days and when you do any activity. This will help you focus on what you’re eating and what you need to change. People who keep food and activity diaries are more successful at losing weight than those who don’t.

Set realistic goals that you can reach over time ( 1 - 2 pounds per week). This way you will be more likely to reach your target weight and stay there.

Put your favourite photo of yourself on your fridge. This will make you think before you open the door ‘do I really need this food?’

Lose weight with a friend or with a recognised weight loss group - you are more likely to succeed.

Relax! Try to manage your stress by taking time out to do some activity. You are likely to eat and drink more when you are under stress.

Picture yourself in your mind when you lost some weight. Think about this image a few times a day. Seeing a mental picture of yourself thinner can make you achieve your goal.

Look carefully at the size of your food portions, especially when you are eating out.

Focus on what you can eat rather than on what you can’t.

Have three regular meals each day. People who eat breakfast are more likely to keep their weight down.

Learn to recognise hunger. If you are not really hungry at meals times, just eat small portions.

Each week write out a shopping list of the healthy foods you need to help you lose weight. Try not to shop when you are hungry.

Oven bake, grill, boil, poach, stir-fry or microwave food instead of frying it.

Boil, steam, dry-roast or bake potatoes instead of having chips.

Try light cooking spray instead of cooking oil.

Cut all visible fat off meat and take the skin off chicken.

Drain fat off meat and sauces when they are cooked.

Choose tomato-based sauces instead of creamy sauces for pastas ad rice dishes.