Weigh Less for Life: A Common-sense Approach to Weight Loss

By Wendy Hicks

This book provides readers with a realistic, achievable and sustainable means of losing weight and maintaining that weight loss. Nutritional advice and information as well as methods to increase physical activity levels without having to don lycra and pay a gym membership; psychological techniques such as goal setting, self-recording, motivation and cycle of change; sections for 'special' groups such as those with disabilities; healthy recipes which take less than 30 minutes to prepare and much more. The contents should equip readers with sufficient knowledge, advice, information and support to make lifestyle changes which will promote and maintain weight loss sensibly and safely.

• Language: English
• Publisher: Wendy Hicks
• Release date: Apr 11, 2014
• ISBN: 9781310457951

Wendy Hicks

I trained as a State Registered Nurse qualifying in 1977. I then went on to study midwifery before returning to general nursing working in A&E and fracture and orthopaedics. In 1991 I qualified as a health visitor and worked in Cumbria and North-East England. The following year I was asked to work with the Dept of Health developing services within primary care for patients with drug and alcohol problems. at the end of this 1 year project I returned to health visiting and also completed an MA in Counselling at Durham University. In 2002 I was appointed as a Nurse Consultant in Obesity management and established the first nurse-led, community-based, NHS service in the country. The service was commended by, amongst others Derek Wanless describing it as an example of best practice. I was the first nurse able to prescribe anti-obesity medication and also developed an 'expertise' which enabled me to assess patient's suitability for consideration of bariatric surgery. I retired from the NHS in 2008 but continued to work with the overweight and obese and have recently put my knowledge and understanding of overweight and obesity into print.

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WEIGH LESS FOR LIFE

A COMMON-SENSE APPROACH TO WEIGHT LOSS

Wendy Hicks

Smashwords edition, copyright 2014

Wendy Hicks

Weigh Less for Life, A Common Sense Approach to Weight Loss

© 2014, Wendy Hicks

Self publishing

ALL RIGHTS RESERVED. This book contains material protected under International and Federal Copyright Laws and Treaties. Any unauthorized reprint or use of this material is prohibited. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system without express written permission from the author / publisher.

Disclaimer:

The author of this book has tried to present the most accurate information to her knowledge at the time of writing. This eBook is intended for information purposes only. The author does not imply any results to those using this eBook, nor is she responsible for any results brought about by the usage of the information contained herein.

TABLE OF CONTENTS

INTRODUCTION

HOW TO START

FOOD AND ACTIVITY DIARY

GOAL SETTING

DIET

PHYSICAL ACTIVITY

PSYCHOLOGICAL AIDS

HOW TO PROCEED

SPECIAL GROUPS

QUICK, EASY AND HEALTHIER RECIPES

SPECIAL DIETARY REQUIREMENTS

PREGNANCY

CHILDREN

PHYSICAL ACTIVITY FOR CHILDREN AND YOUNG PEOPLE

MEDICATION AND SURGERY

MAINTENANCE OF WEIGHT LOSS

ABOUT THE AUTHOR

INTRODUCTION

This book will give you all the information you need to not only lose weight but, more importantly to maintain that weight loss. It is not an academic book but a self-help guide for the overweight and obese.

Remember, the journey of a thousand miles begins with the first step.

As a rule of thumb this method will result in weight loss of 1-2 pounds per week, a 5% reduction in body weight at 3 months and 10% at 6 months.

In addition this method is almost certain to improve your general health as well as prevent some conditions associated with overweight and obesity such as diabetes.

Any weight loss, where it is as a result of adopting a healthier lifestyle can also result in improvement in some existing health problems such as arthritis.

No ‘quick-fix’ solutions, yo-yo dieting or unrealistic achievements are on offer here.

Rather, proven methods that can become part and parcel of everyday life for most people. I say ‘most’ because I am aware that some people have very special needs so, for example, there is a chapter for those with limited mobility and also those with learning difficulties who need the support of others.

The theory underpinning this approach is simple; a 500 calorie per day deficit equals a 3,500 calorie deficit in a one week period which for the majority of adults will result in weight loss of 1-2 pounds per week. For best results I suggest consuming 250 fewer calories and burning off 250 more calories each day (examples of this will be given later in the Diet and Physical Activity sections).

This book will guide you through the dietary changes needed including portion size and control, nutritional requirements for the average adult, healthier shopping, cooking and eating. I have also included ‘special’ diets such as vegetarian, gluten-free and diets associated with particular religions, such as Kosher. A food diary will help you to identify current eating habits and patterns as well as the changes you make.

The physical activity (PA) sections will provide information on a wide range of methods of increasing PA in a way which is achievable, affordable and sustainable.

Sections on psychological techniques will offer a variety of methods which you may find helpful in goal-setting, motivation, maintenance, problem-solving and dealing with difficult situations.

There are tasks which I hope will help you to identify and sustain your goals.

In purchasing this book you have demonstrated motivation; knowledge will give you the ability to make lifestyle change. This is your opportunity to address your weight problem.

No weight-loss manual would be complete without some reference to medication and surgery, which for a minority may be an option in achieving sustainable weight reduction.

HOW TO START

Having purchased this book it is a fair assumption that you are currently motivated to address your weight problem. Having made the decision you now need information, advice and support in order to achieve this. I suggest you keep a written record not only of ‘weights and measures’