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  • West End Centre

Weigh to go- Back to basics

This morning our weigh to go group have been getting back to basics.

We started with a healthy eating quiz as any good weight loss plan needs to be based on a healthy balanced diet- how well will you do?

Healthy Eating Quiz (true or false)

1. Fruit juice and baked beans count as one portion of your fruit and vegetable intake.

(True – fruit juice can only count for one of your 5 portions per day i.e. you can’t have 5 glasses of juice and say you have had your 5 a day).

2. If I eat lots of fruit I don’t need to eat any vegetables.

(False – you need to eat a wide variety of fruit and vegetables for a healthy diet).

3. Your fruit and vegetable intake must come from fresh fruit and vegetables only.

(False – your fruit and vegetable portions can be made up of dried, frozen or tinned fruit and vegetables).

4. People should consume at least 5 portions of fruit and vegetables per day.


5. Wholegrain bread, beans and lentils are a rich source of fibre.


6. A diet containing an adequate supply of fibre will help prevent constipation, lower blood cholesterol levels and help control blood glucose levels.


7. There is more calcium in a pint of skimmed milk than in a pint of whole milk.

(False – skimmed milk contain less fat but the same amount of calcium).

8. Turnips a are a source of calcium.


9. Sunlight is a source of vitamin D.


10. A diet containing an adequate amount of calcium and vitamin D will help prevent against osteoporosis.


Satisfied our healthy eating knowledge is up to scratch we came up with the top tips we would give to someone starting a weight loss journey:

  • Don't go on a diet- Top tip! We reckon diets just make you hungry. Think of it as long term changes towards a healthier lifestyle and future

  • Eat healthily- Learn about foods and nutrition. Food is your bodies fuel- give it what it needs

  • Increase your exercise- Not so easy in todays climate but a good hours walk a day and/or exercise videos appropriate to your fitness level are a good place to start.

  • Eat more fruits and fibre- These will help you stay fuller for longer.

  • Eat less processed food- If you cook your own food you are in control of what goes into it.

Some great tips there from our group.

Here are the NHS top 12 tips for weight loss. More information can be found at Better Health - NHS (

1. Do not skip breakfast

Skipping breakfast will not help you lose weight. You could miss out on essential nutrients and you may end up snacking more throughout the day because you feel hungry.

2. Eat regular meals

Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar.

3. Eat plenty of fruit and veg

Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals.

4. Get more active

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

Find an activity you enjoy and are able to fit into your routine.

5. Drink plenty of water

People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need.

6. Eat high fibre foods

Foods containing lots of fibre can help keep you feeling full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.

7. Read food labels

Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan.

8. Use a smaller plate

Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full.

9. Do not ban foods

Do not ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you cannot enjoy the occasional treat as long as you stay within your daily calorie allowance.

10. Do not stock junk food

To avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.

11. Cut down on alcohol

A standard glass of wine can contain as many calories as a piece of chocolate. Over time, drinking too much can easily contribute to weight gain.

12. Plan your meals

Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly shopping list.

If you need support to lose weight why not join our group? For recipes, motivation, giggles and moral support from others trying to improve their health contact Fran or Kathryn on 07592003595 or 07743687053, use the contact us tab on the Website, message us through Facebook or email

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