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Mo n i t o r p r o g r e s s & b e p a t i e n t
Ensure you are achieving results, but remember,
patience is the key to success
Take a before, during and after picture for self-assessment. Losing weight safely takes time, so set
yourself realistic targets! Seek regular skinfold assessments from a qualified sports nutritionist.
R e a d a l l f o o d l a b e l s
Be proactive and educate yourself with what you’re eating
Some supermarket foods replace low-sugar with excessively high fat. Always familiarise yourself
with the macronutrients and sugars of all foods.
A v o i d s u g a r y s n a c k s & me a l s
Satisfy your sweet-tooth needs with
healthy and nutritious snacks
Excessive sugar intake will store as fat in your body. A high-sugary diet can lead to major health
issues such as diabetes.
P l a n a h e a d
Stay organised, get into a good routine,
and everything will fall into place
Prepare all of your meals at the beginning of the week. This will help stop you grabbing the nearest
chocolate bar, cookie or packet of crisps at work. Overcook at night-time so you can take leftovers to
work and be cost-efficient.
C a l o r i e t r a c k i n g
Calculate your calorie intake so you know
you’re reaching your daily targets
Monitor your calories as accurately as you can. Write everything down in your own personalised
‘calorie diary’. Monitor and analyse after each day,
G e t a s we a t o n
Nutrition and weight-loss work hand in hand
with regular exercise
Diet is one part of the weight-loss puzzle, and its companion is exercise. Take regular walks at work
each day to burn extra calories. Aim for 30 minutes of exercise a day that will get a sweat on.