 |  Teresa Owen
Teresa is a registered dietitian, qualified teacher and registered public health nutritionist. She has expertise in all aspects of diet and nutrition, and has a particular interest in preventing ill health through good nutrition.
Teresa is a fluent Welsh speaker, has many years experience of working with patients on a one-to-one basis, and in group situations, and has provided nutrition training for a range of health professionals. She has studied widely both the prevention of eating disorders and obesity, recently being named one of the Young Scientists in Food and Nutrition 2003. Teresa is currently on secondment with Health Professions Wales.
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- Set realistic goals.
Aim to lose a realistic 1-2lbs a week and stick to it - it will work, and it's more likely to stay off, and this is a safe weight loss. You should remember that the weight didn't go on overnight, and it's not going to go away overnight.
One of the main reasons that people fail to maintain weight loss is that they have unreasonable expectations of the speed of weight loss, and the outcomes of losing weight on their lives. Remember, don't be tempted to weigh yourself every day.
- Do what works best for you.
You don't have to give up the foods you most enjoy - the trick is to get the balance right! However, some people do find it easier to give up a food altogether rather than to reduce or give up gradually.
Don't think of food as good or bad, there's nothing worse than being told you cant have something. If you crave a food like chocolate, think of it as a treat only.
- Every day is a new day!
Don't worry if you have bit of a bad day. Put your energies into starting again. Remember what you are trying to achieve. This will be different for everyone, but I'm sure you'll want to feel better, healthier and have more energy.
Write down right at the very beginning why you are aiming to lose the weight, and use it to focus your thoughts when the going gets tough. It will get tough, but it'll be worth it. Don't think just in terms of appearance - think of the health benefits. Make sure you are losing weight for yourself, and not for other people, but do ask friends and family to support you.
- Plan ahead.
It's worth planning your shopping. Try to make sure you have a stock of basics in your cupboard and fridge so you can rustle up something tasty and quickly, rather than resorting to fatty and sugary snacks. Even just having some pre-cut vegetables and a bowl of fruit nearby will help if you tend to snack whilst cooking or watching television.
Eat a wide variety of foods, so you'll get the right mix of vitamins and minerals to keep healthy.
Also, plan ahead on your weightloss targets, but don't think too far ahead - don't think in terms of days. Instead, think about what you want to have achieved in 2 months or so - stay positive.
- Get in touch with your appetite.
Eat to satisfy your hunger, not because you're bored! If you feel hungry, try to wait 10 minutes, and really see if you are hungry or just bored. It's also worth getting familiar again with how feeling hungry is like.
- Avoid those triggers!
If you find yourself tempted to eat certain foods in particular situations, or if you are afraid of being put in situations where you just can't resist, then avoid them. A food diary can also be helpful in identifying these triggers, and also helps keep track of all your successes. Writing everything you eat (and drink) will help keep you focused and motivated.
- It's the little things that count!
Don't feel you have to change everything in your diet at one go. Little changes such as using a lower fat spread, a lower fat milk with cereals and not adding sugar to drinks can all make a positive difference.
- Wise up to crash diets.
Don't be tempted by crash diets - they don't work. You'll find the pounds just creep back on again. The sensible way to lose weight long-term is to follow a balanced diet, low in fats and sugar, combined with more activity. The aim of making the changes, is to get the weight off, and maintain this for the rest of your life.
- Watch those portions.
For many, just cutting down on portion sizes will really make a difference to your waistline. Use a smaller plate, and remember it's all about the balance of foods on the plate.
There is still scope for treats, as long as they are small amounts and not too often. Don't feel you have to clean your plate up completely!
- Go on - eat one more fruit or vegetable today you're worth it!
Everyone should aim to eat five portions of fruit and vegetables a day. Don't lose heart if your intake is lower than this - just try to build up gradually, so that eventually the balance of your meals change. You should eat plenty of the fruit and vegetables, and also plenty of starchy foods, like bread, potatoes, rice and pasts. The starchy foods are filling, and are not that high in calories, just don't add lots of fat to them! Also choose low fat dairy foods, and cut back on large portions of meat and cheese.
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