Overweight - weight loss tips


Your Goal	Your Dietary Plan	Your Physical Activity Plan


Minimum goal: Prevent further weight gain. Ideal goal: Aim for a slow, steady weight loss by decreasing calorie intake while maintaining an adequate nutrient intake and increasing physical activity.	Aim to achieve a deficit of 300 to 500 kcal/day. Start with a low calorie diet of 1,000 to 1,200 kcal/day for women, and 1,200 to 1,600 kcal/day for men. Aid with dietary or vitamin supplement.	Start moderate levels of activity for 30 minutes, 3-5 days a week. Should aim to set a long term goal to accumulate at least 30-40 minutes or more moderate-intensity physical activity at least 3-5 days a week.



Your Change in Behaviour


Set an achievable goal. Educate yourself on food energy value, composition and evaluation of nutrient labels. Recording what, when and why you eat can help you understand a lot more about your eating and activity patterns, and areas for change. Conduct periodic weight, BMI and waist circumference check. Remind yourself of all the reasons that motivate you in the first place. Seek encouragement from those who support you.