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BE A HEALTHY WEIGHT
How to measure your waist: 1. Place a tape measure around your waist at the
halfway point between the bottom of your lowest rib
and the top of your hipbone.
2. Make sure the tape is straight and snug but doesn’t
compress your skin.
3. Measure after breathing out.
START TODAY, NOT TOMORROW!BE A HEALTHY WEIGHT
Find out whether you are a healthy weight by checking your Body Mass Index (BMI). If your BMI is in the overweight or obese range, losing weight would benefit your health and be likely to reduce your risk of cancer. You can check your BMI using our online calculator at www.wcrf-uk.org/bmi
For more information about this diary please contact us:World Cancer Research Fund (WCRF UK) Registered with the Charity Commission in England and Wales (Registered Charity No: 1000739) 22 Bedford Square, London WC1B 3HH Tel: 020 7343 4200 Web: www.wcrf-uk.org
Stay motivated. Think about why you want to lose weight. Having a good reason will keep you motivated so that you are more likely to achieve your goal. E.g. ‘I want
to fit into my clothes again’, ‘I want to be fit to play with
my kids’, or ‘I want to be healthier’.
My reason for losing weight is:………..........................
Make long–term goals. The best way to lose weight and maintain your weight loss is to make long-term changes to your diet and physical activity that result in steady weight loss. Aim to lose around 0.5–1kg (1–2lbs) a week, until you achieve a healthy BMI. For most men, this means consuming no more than about 1,900kcals a day, and for most women, 1,400kcals. You could start by aiming to lose 5% of your body weight.
Set your long-term weight loss goal, the more specific the better – e.g. ‘to lose 6lbs in 6 weeks ready for my summer
holiday’.
My long-term goal is: ……………………………………….
You can!
Weigh yourself and measure your waist
circumference once a week. Use the same scales and
tape measure each time. Weigh and measure yourself at
the same time of day each week and record your weight
on the chart on the next page.
Your scales might not always show weight loss, but you
might have lost body fat and gained muscle. This is
because exercising can increase the amount of muscle
mass in your body, which is heavier than fat. This is why
it’s important to measure your waist circumference as this
will show change to your body shape. If you don’t achieve
your weekly goal, don’t worry, just keep going. Losing
weight is a gradual process and you’ll get there in the end.
Reward success. Keep yourself motivated by
rewarding yourself when you achieve your short– and
long–term goals. E.g. treat yourself with flowers,
a massage or a day out. Write some rewards on the
next page.
Make short–term goals. Think about what steps you need to take to become more active and consume fewer calories. Think about how much exercise you take, what you snack on and what foods you treat yourself to. E.g. ‘I will be active every day for 30 minutes’, ‘I will swap
crisps for rice cakes’ or ‘I will swap sugary drinks for water’. Use the guide below to help you set weekly goals.
Write your weekly goals down on the next page. A written commitment can help keep you on track.
Ste
p 1
Ste
p 5
Ste
p 6
Me
asu
re
you
r w
ais
t
Ste
p 2
Ste
p 3
Ste
p 4
Ideas for short–term goals
Less: alcohol, fatty, sugary and/or salty foods, sedentary behaviour e.g. watching TV
More: wholegrain carbohydrates, pulses, fruits and vegetables, fish and lean sources of meat, physical activity, water
Easy swaps to reduce calories
Whole or semi-skimmed milk for skimmed milk
Sugary cereal for lower–sugar, wholegrain varieties
Full–fat yoghurt for low–fat, low-sugar yoghurt
Full–fat mayonnaise for reduced–fat mayonnaise
Butter for reduced–fat spread
Full--fat cheese for reduced–fat cheese
Creamy pasta sauces for tomato–based ones
Frying for grilling
Sugary soft drinks for water or unsweetened tea/coffee
Kee
p tr
ack
of y
our
wei
ght
by p
lott
ing
it on
the
gra
ph e
ach
wee
k. A
im t
o lo
se
0.5
–1kg
(1
–2lb
) a
wee
k an
d do
n’t
forg
et t
o se
t w
eekl
y go
als
and
rew
ards
!
Wha
t ar
e yo
ur s
hort
ter
m g
oals
?e.
g. S
wap
dai
ly c
hoco
late
bar
for
fru
it
Wee
k 1
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Wee
k 2
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Wee
k 3
: ..
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Wee
k 4
: ..
....
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....
WEI
GHT
DIAR
Y
Rew
ard
box:
e.g.
New
boo
k
Wee
k 1
: ..
....
....
....
....
....
....
....
....
....
....
....
....
Wee
k 2
: ..
....
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....
Wee
k 3
: ..
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Wee
k 4
: ..
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....
My
rew
ard
for
reac
hing
my
goal
wei
ght
is
....
....
....
....
....
....
....
....
....
....
....
....
....
....
....
...
You
can!
Wai
st c
ircum
fere
nce:
Wee
k 1
: ..
....
cm/i
nch
Wee
k 2
...
...c
m/i
nch
Wee
k 3
: ..
....
cm/i
nch
Wee
k 4
...
...c
m/i
nch
Wee
k 1
Wee
k 2
Wee
k 3
Wee
k 4
Wei
ght
(kg/
lb)
My
targ
et
wei
ght
this
m
onth
Writ
e yo
ur c
urre
nt w
eigh
t in
the
top
box
and
the
n go
dow
n in
0.5
kg
or 1
lb in
crem
ents
unt
il yo
u re
ach
the
bott
om. O
nce
you
have
com
plet
ed t
his
char
t do
wnl
oad
anot
her
four
–wee
k ch
art from
ww
w.w
crf-u
k.or
g/ca
ncer
_pre
vent
ion
until
you
hav
e re
ache
d yo
ur o
vera
ll ta
rget
wei
ght.
Pu
t a
mot
ivat
iona
l pi
ctur
e he
ree.
g. a
pho
to o
f yo
u at
yo
ur id
eal w
eigh
t
As
a gu
ide,
a h
ealth
y w
aist
mea
sure
men
t is
: L
ess
than
80cm
/31.5
” fo
r w
omen
L
ess
than
94cm
/37”
for
whi
te a
nd b
lack
men
L
ess
than
90cm
/35”
for
Asia
n m
en
D
DD
D
