So you want to lose

weight … for good

A guide to losing weight for men and women

Beating Heart Disease Together

The British Heart Foundation is the nation’s heart
charity, dedicated to saving lives every day
through pioneering research, caring for patients
and families, campaigning for change and
providing vital information to help people care
for their own heart health.

But we urgently need you to help us, because

we rely on your donations of time and money to
continue our life-saving work. Together we can
beat heart disease, for those living today
– and tomorrow.
Contents
The British Heart Foundation and weight 2
Heart disease and weight 3
What is heart disease? 3
What increases the risk of heart disease? 3
Weight gain 4
Do you need to lose weight? 5
Are you ready to change? 6
Your weight loss plan 8
The Eatwell plate 8
How much is too much? 10
How much is a portion? 11
A word of caution 11
Can I indulge? 12
Portion guide 13
An example of a day’s eating plan 17
A word about fat 18
A word about spreading fats 20
A word about sugar 20
A word about salt 20
Alcohol 21
Non-alcoholic and low-alcohol drinks 21
Looking at labels 22
Getting moving 23
Changing behaviour 24
Understanding patterns 24
Real hunger? 24
Feelings 24
Triggers 24
Events 24
Cravings and urges to eat 25
Don’t be hard on yourself 25
Your questions answered 26
Food combining seems popular. Does it work? 26
What about ‘high-protein, low-carbohydrate’
diets like the Atkins diet? 27
Would it help to become a vegetarian? 28
Isn’t quick weight loss more rewarding? 28
Support 28
Meal ideas 29
Tracking your progress 30
Progress chart 31
Keeping at it 32
Need more help? 32
 The British Heart Foundation and weight
The British Heart Foundation (BHF) takes your If you’re interested in losing weight for health
health and your weight very seriously. We don’t benefits, we’ve produced this booklet for you.
guarantee quick fixes or magical cures for weight Whether you’re male or female, in your 20s or in
loss. In fact we’re dubious about anyone who does. your 60s, whether you have any signs of heart
We prefer a sensible and permanent approach to disease or not, the advice which follows is written
losing weight. All the research findings suggest for you. In fact the whole family could benefit
that losing it steadily and gradually is the safest way from our tips on healthy eating for life.
and the weight is much more likely to stay off than
if you lose it quickly. And your health isn’t the only thing which stands to
improve. Getting in shape can mean getting fitter
We’re not keen on the word ‘diet’ either. It sounds and feeling more energetic. Many people notice a
restrictive and very short-term. We believe in a boost to their confidence too as they can wear
weight loss plan for life. That doesn’t mean having different clothes, play more with children or
to survive forever on salads and crispbreads! Our grandchildren and generally get more out of life.
plan includes plenty of tasty and filling options
which you can prepare easily and enjoy at home
or elsewhere.

2 l British Heart Foundation

 “The best thing about the front of the booklet is the BHF
logo.You immediately know it’s going to be sensible.”
39 year old overweight woman

Heart disease and weight

If you’re very overweight you’re more likely to have High blood cholesterol increases your risk of
a heart attack, especially if your extra weight is getting coronary heart disease. The most
around your middle. The good news is that by common cause of high blood cholesterol levels
losing weight you can cut your risk of heart disease. is too much fat in the diet, especially saturated
fat. Occasionally people can have high levels
Research studies also suggest that many due to an inherited condition.
overweight people with angina, improved their blood
pressure by losing weight, even after losing only some
of their excess weight. Many of those who kept the High blood pressure (the medical name is
weight off were able to reduce their medication or ‘hypertension’) increases your risk of getting
even stop it altogether. coronary heart disease, strokes and kidney
disease.The cause of most high blood pressure
What is heart disease? is not clear but the following can all contribute:
The most common form of heart disease among being overweight; excessive salt intake; drinking
adults is called coronary heart disease. It occurs too much alcohol; and physical inactivity.
when the coronary arteries bringing oxygen-rich
blood to your heart muscle get ‘furred up’ by fatty
deposits (atheroma). This causes them to narrow.

Angina is the discomfort that occurs when your

heart does not receive enough blood and oxygen.
An attack can be brought on by physical activity or
emotional stress.

A heart attack occurs if a coronary artery becomes

completely blocked, which usually happens when a
blood clot forms in a narrowed coronary artery.

What increases the risk of heart disease?

Coronary heart disease is more likely to happen if
you have certain risk factors. The main ones are:
● being overweight
● physical inactivity
● smoking
● high blood pressure
● high blood cholesterol
● diabetes
● family history of coronary heart disease.

So you want to lose weight … for good l3

 “When I became a teacher, my lifestyle changed but my diet
didn’t. I’ve been sitting around much more, getting no time for
exercise, and eating as much as ever, especially late at night.
Since then I’ve been putting on about a stone a year.”
29 year old overweight man

Weight gain
You may be one of those people who has always
been big and battled with your weight on and off
for years. Or, you may have been steadily gaining
weight over the years. Many people are less active
as they get older because of family commitments,
long working hours and other pressures. Leisure
time is often spent in front of the television or
computer, which doesn’t help. Whichever is true,
you’re not alone. Over half of all adults in the UK are
now overweight. So well done for choosing to do
something for your health. And remember, just
preventing any further weight gain is a very valuable
and worthwhile goal in itself.

4 l British Heart Foundation

Do you need to lose weight?
Most of us know if we’re overweight by looking in a Your shape, as much as your weight, could be
mirror or by the size or tightness of our clothes.You affecting your health risk. You can assess this simply
may like to check your weight on the chart below, by measuring your waist. Find the bottom of your
which also takes account of your height. If your ribs and the top of your hips, and measure around
weight is within the ‘overweight’ or ‘very overweight’ your middle at a point mid-way between these. For
sections, you are wise to be thinking about trying to many people this will be at the level of the tummy
lose some weight.Your long-term goal is to be in the button. If you measure more than 32 inches (80 cm)
‘ideal’ section, but in the short term you may wish to for a woman, or more than 37 inches (94 cm) for a
set yourself a more realistic target of perhaps losing man, your health is at risk. If the measurement is
5 or 10 pounds (2 to 4 kilos) because just a 10% more than 35 inches (88 cm) for a woman or 40
reduction in weight can produce real improvements inches (102 cm) for a man, your risk is much higher.
in your health. Don’t be too ambitious in your goal, For people of South Asian origin these figures are
otherwise you are almost certain to be disappointed slightly different. A waist measurement of 32 inches
with the results. Remember that maintaining your (80cm) for women and 35 inches (90cm) for men
current weight (that is, not gaining more) is an puts health at high risk.
achievement in itself.
Other reasons for trying to lose weight
may be as important to you as health.
k
You might want to get fitter, get in
shape, look better, feel better or just be
able to get into clothes which no
longer fit.

Whatever your reasons, you’ve made

an important step by getting hold of
this booklet. Read on to find out more
about losing weight – for good.
o
U

V
I

So you want to lose weight … for good l5

 Are you ready to change?
Everyone has different reasons why they decide to you warm and breathing more heavily, but still able
lose weight, but protecting yourself from heart to hold a conversation with someone. Once you are
disease is one very good reason to think about used to this, continue to build up the amount you
losing weight. Getting and keeping to a healthy do in order to help with your weight loss. If this
weight also reduces your risk of other health sounds impossible for you just now, remember that
problems like diabetes, some cancers and arthritis. doing anything more than you do now is a step in
the right direction and will certainly help.
To lose weight, you need to use up more energy
(calories or joules) than your body takes in from But remember, however much you change your
food and drink. Ideally you should combine taking eating and physical activity patterns, a weight loss
in fewer calories from food and drink, and using of one pound (1/2 kilo) a week is all you should
more calories by getting more active. Most people expect. Losing weight too quickly may not be good
find that this achieves the best results. for you (see page 28).

You may prefer to start off with changes to what Another tip is to try not to base your success on
you eat, and think about physical activity later. It’s weight alone. Instead, focus on the changes you are
up to you. For physical activity to greatly reduce the making to your eating and physical activity. Base
risk of heart disease you need to aim for 30 minutes your goals on these and reward yourself when you
of moderate activity a day, at least five times a achieve them. We explain more about goals and
week. Moderate activity is any activity that leaves rewards on page 30.

To greatly reduce the risk of

heart disease you need to aim
for 30 minutes of moderate
activity a day, at least five
times a week.

6 l British Heart Foundation

So you want to lose weight … for good l7
 Your weight loss plan
A regular eating pattern is an important part of In essence, this is healthy eating. Eating these types of
achieving and maintaining a healthy weight. Research foods in the proportions shown will make sure you
has shown that people who eat breakfast are more get the right balance of vitamins (like vitamin C) and
likely to be a healthy weight. Also, eating three meals minerals (like iron and calcium). It also provides lots of
a day enables you to eat a wider variety of foods, starch and fibre – keeping the bowels healthy, while
which makes it easier for you to get all the nutrients keeping fat and sugar down – to reduce the risk of
you need for good health. heart disease, some cancers, weight gain and dental
problems.
The Eatwell plate
Eating and drinking fewer calories doesn’t mean that Healthy eating for weight loss, however, means not
you have to count them.The British Heart Foundation only eating the right balance of food but also a
is as interested in the quality of the foods you eat as suitable amount of food. Even if you think you are
the amount.The Eatwell plate pictured on the next already eating very healthily, it may be that your
page, shows the best proportion of foods, from the portions are too large. The weight loss plan on the
five food groups, for healthy eating. next pages helps you manage the quantities as
well as types of food.

So try to eat:
● plenty of fruit and vegetables
● plenty of bread, rice, potatoes, pasta and
other starchy foods – choose wholegrain
varieties whenever you can
● some milk and dairy foods
some meat, fish, eggs, beans and other
●
Following the Eatwell plate
non-dairy sources of protein
will give you the best
● just a small amount of foods and drinks high
in fat and/or sugar. possible eating plan
for good health.

8 l British Heart Foundation

 Bread, rice, potatoes, pasta and
other starchy foods 33%
Fruit and vegetables 33%

Milk and dairy foods 15%

Meat, fish, eggs, beans and other

non-dairy sources of protein 12%
Foods and drinks high in fat
and/or sugar 8%

The Eatwell plate appears courtesy of the Food Standards Agency. © Crown copyright material is
reproduced with the permission of the Controller of HMSO and Queen’s Printer for Scotland.

So you want to lose weight … for good

l9
 How much is too much? Remember, this is not a crash diet. Weight loss
Following the Eatwell plate will give you the best should be slow and steady. Women tend to need
possible eating plan for good health. It’s more fewer calories than men, so if you’re female, choose
about what you can eat than what you can’t. In fact, 1,500 calories (kcal). If you’re male, choose 1,800
nothing is banned. It gives you the flexibility to calories (kcal). The table below shows how many
choose the foods you enjoy and include things like portions of foods from the different food groups
chocolate, crisps and cakes now and then. Even the you could eat, for 1,500 or 1,800 calories (kcal) a day.
odd glass of wine or a beer is fine. It also includes an allowance for some extra
‘occasional foods’.
When watching your weight, you also have to plan
the amounts of food you eat. It’s not just the quality You could write your own plan in the blank
– the quantity matters too. Everyone is different, but right-hand column. If you would like individualised
as a rule, most people will lose weight if they eat or advice, ask your GP to refer you to a dietitian or talk
drink between 1,500 and 1,800 calories (kcal) a day. to your practice nurse.

Your weight loss plan – Daily portions based on the Eatwell plate

Food group 1,500 calories (kcal) 1,800 calories (kcal) Your plan
Fruit and 7 or more portions 8 or more portions
vegetables

Bread, rice, 7 portions 8 portions

potatoes, pasta
and other
starchy foods

Milk and 2 portions 2 portions

dairy foods

Meat, fish, eggs, 2 portions 3 portions

beans and other
non-dairy sources
of protein

Spreading fats and 3 portions 3 portions

oils (and dressings
and sauces)

High-fat/high-sugar up to 100 kcal up to 200 kcal

foods and alcohol

10 l British Heart Foundation

 How much is a portion?
With this weight loss plan, you won’t have to count
calories at all. And you won’t have to weigh out
your food. Instead, you just need to use the Portion
guide on pages 13-16. This shows handy amounts –
or portions – of common foods from all the food
groups, so you can just choose as you wish. But
remember, portions are a funny thing. One person’s
idea of a normal portion is often quite different
from someone else’s! If you’re having a larger
amount than the list shows, it could be a double or
triple portion, so it would count as two or three.

We don’t want to be negative. In fact we

recommend that you must eat plenty of many
foods. Five portions a day from the fruit and
vegetable group is a minimum and you can aim
for 6, 7, 8 or even more! They are low in calories
and full of goodness. Any vegetables are fine, as
are most fruits, but note the word of caution in the
box below.

A word of caution
We encourage you to eat lots of foods from the fruit Fruit juice and smoothies are nourishing
and vegetables group. However, there are just a few but quite concentrated in calories. Keep to only one
exceptions: portion of unsweetened fruit juice or pure fruit
smoothie – a small glass – a day. Avoid sugary
Avocado pears are high in monounsaturated squash or fruit juice drinks which have added sugar.
fats and high in calories. Have as a salad garnish
only once a week at the most and half an avocado Tinned fruit and vegetables can be
only occasionally as a special treat. included in your 5-a-day but make sure fruit is in
natural juice, and vegetables are in water without
Dried fruits are quite concentrated in natural sugar or salt added where possible.
sugar so have only one portion of these a day.

Make sure you eat enough foods from the ‘Bread,

rice, potatoes, pasta and other starchy foods’ group.
These starchy foods were once thought to be
fattening. In fact, they’re not! They are filling but
don’t contain too many calories – unless you add
fat to them. If you add fat – such as spread on
bread, oil on pasta, butter on your baked potato, or
oil to fry your plantain in – remember that these
amounts of fat come from your portion allowance
in the ‘Spreading fats and oils’ section. Enjoy them
but keep to your limit.

So you want to lose weight … for good l 11

 Can I indulge?
Nothing is banned in this weight loss plan, but foods
from the ‘high-fat/high-sugar foods and alcohol’
group provide a lot of calories with little else.Think
of these as foods to be enjoyed occasionally, rather
than as everyday necessities. Although there is a
limit to the amount of foods in this group you can
have each day, you could save this up over the week
if you prefer – having none on one day and more on We believe in a weight loss
another. Many people find they eat differently at plan for life.That doesn’t mean
weekends or when eating out, so this way you can
keep your indulgences ‘up your sleeve’ for those having to survive forever on
times when you really need them! salads and crispbreads!

12 l British Heart Foundation

Portion guide
This guide shows you how much is in one portion.

Fruit and vegetables Have 7 or more portions a day (a portion is 80g).

Vegetables, eg, cauliflower, cabbage, peas, carrots, Three heaped tablespoons
mushrooms, tomatoes, leeks, swede, courgettes, broccoli,
French beans, peppers

Salad – mixed green, eg, lettuce, cucumber, onion, pepper One dessert bowl

Whole fresh fruits, eg, apple, pear, orange, banana, peach One fruit

Medium fruits, eg, satsumas, plums, apricots, tomatoes Two fruits

Small fruits, eg, grapes, berries, cherries, lychees, cherry One handful
tomatoes

Large fruits, eg, melon, pineapple One slice

Tinned fruit in natural juice, eg, peaches, pineapple, Three heaped tablespoons
raspberries, pears

Stewed fruit, eg, apple, rhubarb, cherries Three heaped tablespoons

Dried fruit, eg, raisins (maximum one portion per day) One heaped tablespoon

Fruit juice (maximum one per day) One small glass or small carton (150ml)

Bread, rice, potatoes, pasta and other starchy foods

Have 7-8 portions a day depending on your weight loss plan.
These may seem like small portions but remember, you can use more than one of your portions per meal.
Choose higher fibre/wholegrain options where possible.
Breakfast cereal, eg, flakes, crispies, porridge oats Three tablespoons

Muesli Two tablespoons

Shredded wheat One

Weetabix One

Bread or toast One large slice (medium thick)

Bread bun or roll Half a large

Pitta bread One mini or picnic size or half a normal size

Chapatti One small

Crackers Three

Crispbreads Four

Plain naan bread One small

Rice, plain boiled Two heaped tablespoons

So you want to lose weight … for good l 13

 Bread, rice, potatoes, pasta and other starchy foods continued

Yam, boiled Two egg-sized pieces or a 11/2-inch thick slice,

100g (31/2 ounces)

Plantain, steamed One medium-sized

Pasta, plain, boiled Three heaped tablespoons

Egg noodles, boiled Three heaped tablespoons

Potatoes Two egg-sized

Bagel, plain or cinnamon and raisin Half

Crumpet/pikelet One

English muffin Half

Malt loaf 1 small slice (35g)

Milk and dairy foods Have 2 portions a day.

Milk (semi-skimmed or better still, skimmed) One medium glass, 200ml (1/3 pint)

Yoghurt, plain or flavoured, low-fat and low-sugar One small pot, 150g (5oz)

Cheese – preferably lower-fat varieties (Brie, Camembert, One matchbox size, 30g (1oz)
Edam, reduced-fat cheddar, smoked Austrian)

Cream cheese – reduced-fat or low-fat varieties The size of two small matchboxes, 80g (3oz)

Low-fat cottage cheese One large pot, 200g (8oz)

Fromage frais One small pot, 150g (5oz)

14 l British Heart Foundation

Meat, fish, eggs, beans and other non-dairy sources of protein
Have 2-3 portions a day depending on your weight loss plan.
Cooked lean meat such as beef, pork, ham, lamb, chicken Three slices (an amount the size of a pack of playing
(without skin and all visible fat removed) cards), 60-90g (2-3oz)

Fish – white (cooked) 150g (5oz)

Fish – oily 140g (41/2 oz)

Fish fingers Three

Eggs Two

Baked beans in tomato sauce One small tin (200g) or half a large tin (400g)
(low-sugar and low-salt if possible)

Lentils Four tablespoons, cooked

Beans, eg, red kidney beans, butter beans, chick peas Four tablespoons, cooked

Nuts, peanut butter (unsalted) Two level tablespoons

Quorn, tofu or soya 120g (4oz)

Spreading fats and oils (and dressings and sauces) Have 3 portions a day.

Spreading fats and oils

Low-fat spread Two teaspoons

Oil (unsaturated oils, eg, olive, rapeseed, sunflower, corn) One teaspoon

Butter or margarine spread or ghee One teaspoon

Dressings and sauces

Mayonnaise One teaspoon

Low-calorie mayonnaise Two teaspoons

Blue cheese dressing One teaspoon

Salad cream One tablespoon

Low-calorie salad cream Two tablespoons

Gravy or white sauce made with fat and flour base (roux) One tablespoon

Gravy or white sauce (made with cornflour, no fat added) Four tablespoons

Cream (double) Two teaspoons

Cream (single) Five teaspoons

So you want to lose weight … for good l 15

 High-fat/high-sugar foods and alcohol
You can have up to the calorie limit for your weight loss plan – for example, up to 100kcal or up to 200kcal
(see page 10). Or you can save this allowance up, having none on one day and more on another.

10 – 99kcal

Sugar One teaspoon 16kcal

Jam One teaspoon 25kcal

Double cream Two teaspoons 44kcal

Spirits One pub measure 50kcal

100 – 199kcal

Ice cream, eg, vanilla One small scoop 100kcal

Biscuits, plain Two 100kcal

Sweets One small tube or bag 100kcal

Glass of wine 150ml 100kcal

Slice of cake One small slice (50g) 150kcal

Crisps One small packet (25g) 150kcal

Lager, cider or beer (ordinary strength) Half a pint 125kcal

200+ kcal

Mini pork pie One 200kcal

Quiche/tart One quarter (small) 250kcal

Chocolate bar One 250kcal

Danish pastry One 400kcal

If the foods you like aren’t on the list, use the nutritional information on the packets to work out how much is
suitable for your plan.

16 l British Heart Foundation

An example of a day’s eating plan
The day’s eating plan below shows the foods and drinks that someone having 1,500 calories a day might choose.
Obviously no two days are ever the same, so this is just an example.
Food group
Fruit Bread, Milk Meat, fish, Spreading Foods
and rice, and eggs, fats, oils, and
veg potatoes, dairy beans dressings drinks
pasta foods and other and high in fat
and other non-dairy sauces and/or
starchy sources of sugar, and
foods protein alcohol
Meals
7 or up to
For 1,500 calories Number of portions 7 2 2 3
more 100kcal

Breakfast Amount
Bran flakes 6 tablespoons 2
Semi-skimmed milk 200 ml (1/3 pint) 1
Small fruit juice 1
Cup of tea, milk no sugar

Mid morning
Coffee, milk no sugar
Apple 1

Lunch
Tuna salad sandwich:
2 slices of bread 2
low-fat spread 2 teaspoons 1
tinned tuna 140g 1
mixed salad filling bowl 1
Mineral water
Slice of malt loaf 35g 1

Mid Afternoon
Pot of tea, milk no sugar
Large glass of water

Dinner
Rice (boiled) 4 large tablespoons 2
Small chicken breast (no skin) 1
Sauce made with olive oil,
onions, tomato and 1 1
mushrooms
Carrots 1
Broccoli 1
Peaches in natural juice 1
Double cream 2 teaspoons 1
Glass of wine 150ml 100kcal
Milk in tea/coffee
200 ml (1/3 pint) 1
throughout day
Total 7 7 2 2 3 100kcal

So you want to lose weight … for good l 17

 A word about fat
Keeping the fat in your diet low is the best possible Fruit and vegetables
aid to weight loss. By choosing low-fat options in all Have your vegetables been stir-fried in oil or served
the food groups from the Eatwell plate, you will with a knob of margarine? Count the fat! Has your
be keeping your fat intake well within the salad been drowned in an oil-rich dressing? Choose
recommended limit for good health. But remember low-calorie or fat-free instead. Wouldn’t your fresh
that fat is sometimes hidden in foods, so it may not fruit taste even better without the cream?
be obvious. Watch out! And always count up the
portions of spreading fats and oils and high-fat foods Milk and dairy foods
you have, to make sure you don’t go over your daily Semi-skimmed milk is great, skimmed even better.
or weekly limit. Here are some things to look out for Choose low-fat but remember that low-fat
in the different food groups in relation to fat: yoghurts aren’t always low-sugar or low-calorie!
Choose fromage frais and choose the very
Bread, rice, potatoes, pasta and other starchy foods low-fat type. Watch out for creme fraiche which
Choose a vegetable-based or tomato-based sauce sounds very low fat but isn’t! Use small amounts of
for your pasta rather than a rich cream sauce or a strong mature cheeses in sandwiches and cooking
cheese sauce. Do you really need to add margarine to make a little go a long way – but remember to
to the mashed potato? Greasy chips? Try low-fat keep to the portion sizes in your weight loss plan.
oven chips for flavour without fat. Experiment with
different breads which are so tasty they don’t need
any spread. Choose steamed or boiled rice rather
than fried.

18 l British Heart Foundation

Meat, fish, eggs, beans and other non-dairy much cheaper. Nuts are also a good source of
sources of protein protein for vegetarians but their fat content makes
Is your chicken breast or piece of fish coated in them high in calories so watch the portion size.
fried crumbs or basted in butter? How you cook
your food is really important. Bake, grill, steam, Foods and drinks high in fats and/or sugar
poach or microwave without adding fat. Have red Use cornflour to thicken cooking sauces or gravies
meat but keep it lean and make a little go a long for meat or fish, so you won’t need fat. Have mixed
way by using vegetables to bulk out the dish (eg, salads with low-calorie salad dressings rather than
casseroles or stir-fries). Aim to include oily fish in mayonnaise and oily dressings. Oil is better than
your diet. Try to have two portions of fish a week lard for cooking but is still calorie-rich, so use as
and make one of these oily fish, or if you’ve had a little as you can get away with, even if you’re using
heart attack, aim for 2-3 portions of oily fish a week. olive or sunflower oil. What exactly are you
Where possible, choose fish that are sustainably spreading on your bread? (See page 20.)
sourced to minimise the impact on fish stocks and
the environment. Choose a vegetarian meal from Have bread-based pizza or bagels with low-fat
time to time but watch out for pastry and lots of cream cheese instead of fat-laden savoury pastries
extra cheese. Have eggs! Not fried, but poached or like sausage rolls and quiche. If you are going to
boiled. There is no recommended limit to the have them at home or at work, individually wrapped
number of eggs a week. One portion of foods biscuits, cakes and chocolate bars may help you keep
higher in cholesterol per day – such as eggs, to a small portion. Compare the labels of different
prawns or liver – is fine if you normally eat these savoury snacks such as potato crisps, tortilla chips
foods. Vegetarian alternatives to meat and fish, such and maize-curls. Choose the brand with the lowest
as soya and beans or lentils, are nutritious, tasty and fat in the pack.

So you want to lose weight … for good l 19

 A word about salt
You should avoid eating too much salt as it is linked
with high blood pressure.Table salt is made up of
the minerals sodium and chloride. It is the sodium in
salt that is linked to increased health risks.

The guidelines for daily salt intake are a

recommended maximum of 6 grams a day for an
adult, or about one level teaspoon. The majority of
adults in the UK are eating over 9 grams a day and
it’s easy to see why. Salt is in many of the processed
foods we eat such as bread, biscuits, crisps, tinned
vegetables, baked beans, canned soups, takeaways,
sauces and ready meals. About three-quarters of
the salt we eat comes from processed foods.

There are some ways of reducing the salt that

you eat.
● Don’t add it to your food when cooking.
Use herbs, spices and lemon juice to flavour
food instead.
● Don’t add salt to your food at the table.
Your taste buds will soon adapt to the
A word about spreading fats change and you may even find that you
It’s hard to keep pace with the full range of new
prefer the taste!
‘fat spreads’ on the market which are intended as
alternatives to butter. In terms of fat there are two ● Check the nutrition information labels when
things to remember. First, reduce the total amount of buying food. You will often see sodium listed
fat you eat. Second, use the right kinds of fats. rather than salt so watch out for that. To
Remember that butter and margarine contain the convert sodium to salt, multiply the amount
same amount of fat and calories. A good rule of of sodium (in grams) by 2.5.
thumb is to avoid butter altogether if you can,
because it is high in saturated fat. Use a margarine
but spread it very thinly. Choose one which is based
on unsaturated fats such as olive, rapeseed, corn or
sunflower.This could be high in either
polyunsaturates or monounsaturates – both are
recommended. Also choose one which is labelled About three-quarters of
‘reduced fat’ or ‘low fat’ – the lower the better. If you
really can’t resist butter, have it as a special treat the salt we eat comes from
occasionally. But despite what you may have read in processed foods.
the papers, butter really is bad news for the heart as
well as the waistline.

A word about sugar

Sugar can add a lot of calories to your diet,
especially if you have sugary drinks. Try to wean
yourself off sugar, or if you really need the sweet
taste, try artificial sweeteners instead.

20 l British Heart Foundation

Alcohol
Most people enjoy a drink or two and there’s no The following amounts count as one UNIT of
reason why you shouldn’t have an occasional drink alcohol. (ABV = alcohol by volume.)
when you’re trying to lose weight. Remember,
1 small bitter, lager or cider, 300 ml (1/2 pint)
though, that alcoholic drinks are low on
(3-5% ABV)
nourishment and high on calories. So the more you
drink, the more extra calories you’ll be taking in. Less 1 small glass of white or red wine, 100ml (4 fl oz)
is definitely better. Also, because alcohol is an (10% ABV)
appetite stimulant, some people notice they tend to
1 pub measure of spirits, 25ml (1 fl oz)
eat more when they drink alcohol. High-calorie
nibbles like nuts, crisps and cheese are especially 1 small glass of sherry, 50ml (2 fl oz)
damaging or worse still, a late night take away meal! Note that wine is only 100ml. Normal sizes for
glasses of wine in the pub are either 175ml
So, if you drink, count up the extra calories in your
(small) or 250ml (large), so that means a glass
weight loss plan and keep within your limit. Avoid
will be more than one unit. If drinks are stronger
strong ales, alcopops, cocktails and cream liqueurs.
than stated here, alcohol units per serving will
Also, avoid sugary mixers and choose ‘diet’, ‘lite’ or
also be higher. For more detailed information on
sugar-free drinks where possible.
the number of units in your usual drinks, log on
Of course the message which applies to everyone, to www.drinkaware.co.uk
whether trying to lose weight or not, is about
alcohol and safety. Safety for your own health and
others. Keep within the safe limits of no more than Non-alcoholic and low-alcohol drinks
three to four units per day regularly for men or no If you’re keeping off the alcohol, or just don’t like
more than two to three units per day regularly for drinking alcohol, choose alternative drinks carefully.
women. Binge drinking should always be avoided. Alcohol-free does not mean calorie-free! If in doubt,
read the label.

The best choices are:

● tap water with or without ice
● plain spring water or mineral water (choose
the one with the lowest sodium content)
● sugar-free or ‘diet’ fizzy drinks (eg, coca-cola or
lemonade) and mixers (eg, tonic, dry ginger or
bitter lemon)
● flavoured waters with a hint of fruit (but check
they don’t have any added sugar)
● your own diluted fruit juice (1 part
unsweetened fruit juice to 8 parts of water)
● tea or coffee, without sugar
● squash or cordials with no added sugar.

Things to beware of include:

● low-alcohol or ‘lite’ beers or lagers
● sugary fizzy drinks like lemonade or coca-cola
● fruit juice.

So you want to lose weight … for good l 21

 Looking at labels
The BHF has a separate booklet, called Guide to food Front-of-pack labelling has been introduced to
labelling which may be of interest. Checking food make it easier to tell what is in products at a glance.
labels will help you to identify hidden fats, sugars The traffic light system assigns a colour (red, amber
and salt in processed foods and may identify the or green) to show whether the food (per 100g) is
types of fats in food. Remember that sugar-free high, medium or low in:
doesn’t mean low-calorie or low-fat. Such foods
may be high in both. Also, beware of foods labelled ● fat
‘0% cholesterol’, because these foods may still have ● saturated fat
plenty of fat and calories. ● salt
It can be difficult to read everything while you are ● sugar.
out shopping. Although these labels don’t guarantee that the
product is perfect for your needs, they can help give
you an idea of whether the product is right for you.

If the food doesn’t have a traffic light label, use the

nutrition information. Especially look at energy
(calories), fat and saturated fat, per 100g or
per serving.

Low – a healthier choice

Fat 3g or less per 100g
Saturated fat 1.5g or less per 100g

High – have these just occasionally

Fat 20g or more per 100g
Saturated fat 5g or more per 100g

Compare similar products and choose the brand

with the lowest fat, salt and sugar. The fat content is
probably the most helpful piece of information. The
amount you can eat in a day depends on the total
daily calorie level you are aiming for. We give some
examples below.

1,500kcal 1,800kcal
Total fat per day 57 grams 68 grams
Saturated fat per day 15 grams 20 grams

22 l British Heart Foundation

 …walking to the shops,
cycling to work, digging
the garden or playing
outdoors with the
children can make quite
a difference.

Getting moving and you don’t need a gym or any special kit other
Exercise and activity can make a real difference to than sensible shoes for it! People have found that
your weight loss, as well as your state of mind. Being taking the stairs instead of the lift (up as well as
more active will help use up more calories as well as down), walking to the shops, cycling to work, digging
keeping your mind off food! It doesn’t have to mean the garden or playing outdoors with the children
going to classes or taking up jogging. It’s more about can make quite a difference.
finding something which suits you – and which is
If more structured exercise appeals to you – such as
safe and enjoyable. Aim to increase your activity
swimming, the gym or exercise classes – find out if
levels gradually. Start by aiming for up to half an hour
your local leisure centre runs sessions for people like
of moderate activity a day on at least five days of the
you at a time which suits you. Remember that for
week. Then build this up gradually to help with your
weight loss and heart health you need to get slightly
weight loss.
breathless (but still able to talk) and a little hot and
You can build activity into your everyday life with a sweaty for the exercise to be worthwhile. If you have
bit of thought and determination. Walking is any health problems, check with your doctor before
particularly good because it doesn’t cost anything starting a physical activity programme.

So you want to lose weight … for good l 23

 Changing behaviour
As you know, changing your diet or getting more As well as things you can do differently, there are
active both need a lot of careful thought and effort. also ways you can teach yourself to think differently.To
Often we know what we should be doing, but understand more about your eating habits, you may
somehow find it difficult to stick to changes. That’s find it helpful to keep a food diary, recording what
not to say it’s always an uphill battle, but there are you eat and drink each day. You could also note
some things you can do to make it a bit easier for when you ate, where you were and how you were
yourself. Many of these things involve a little feeling at the time. You will probably find you get a
planning ahead or thinking about things differently. lot of useful information from your food diary. Use
They all help you feel more in control of what you that information to plan your coping strategies.
are trying to achieve. For a lot of people these Along with your food diary, using the suggestions
‘behaviour changes’ are the key to successful and below can help you get your ‘mind over matter’ and
permanent weight loss. feel more in control of your weight loss plan.

The list below shows some simple actions which Understanding patterns
people have found helpful.Tick those which you Plan for the times of day when you know you are
already do. more likely to want to eat. For example, save some
bread or cereal to have at 10pm if you know
Do nothing else while eating (Don’t waste the evenings are a danger time for you.
calories – taste and enjoy them.)
Eat at regular times. Real hunger?
Before you eat, check that you’re really hungry (in
Eat sitting down. your stomach) rather than just eating at a certain
Pause during meals and put your knife and time or occasion out of habit.
fork down between mouthfuls.
Feelings
Aim to be the last to finish. Be aware of how your feelings affect what you want
Shop on a full stomach. to eat. For example, do you eat more when you’re
feeling angry, upset, lonely or bored? Noticing a
Write a shopping list and stick to it.
pattern can help you plan how to cope.
Keep healthy snacks easily to hand (eg, fresh
fruit in a bowl, chopped salad or vegetables Triggers
in the fridge). Be aware of triggers which are likely to lead you to
overeat. For example, being at home alone,
Clean your teeth after a meal or when you
watching a cookery programme on TV, driving past
get the urge to overeat.
a fast food restaurant, preparing a snack for your
Serve your meal straight onto a plate and children or grandchildren or just certain times of
remove serving dishes from the table so the day. Planning ahead may help you cope.
you’re less tempted to eat too much.
Events
Wait at least five minutes after finishing your
Plan ahead for special occasions when you know
meal before deciding whether to have
you’ll be tempted. For example, eat a little less
second helpings.
during the week when you’re going to a party at
Practise refusing offers to overeat. Learn to the weekend, so you can indulge in a special dessert.
say ‘No thank you’, politely but firmly and
convincingly.
Clear away any leftovers quickly after
the meal.

24 l British Heart Foundation

Cravings and urges to eat Don’t be hard on yourself
It’s quite normal to find you crave certain foods A lapse is not a collapse. If you break your plan for a
even when you aren’t hungry. You might find this few hours or days, it’s not the end of the world! Try
happens at certain times of the day or when you not to see your goals as ‘all or nothing’. Try to learn
are feeling a certain way – for example, bored, from what went wrong and get back on track as
upset or tired. If you aren’t actually hungry these soon as you feel ready.
feelings will pass. Using distractions will help you to
control your eating. For example, go for a walk,
phone a friend, buy a magazine or flip through your
photo albums.

A lapse is not a collapse. If you break your plan for

a few hours or days, it’s not the end of the world!

So you want to lose weight … for good l 25

 Gradual weight loss really is the safest
and most effective way to lose weight.

Your questions answered

Food combining seems popular. have salad or fruit such as mashed banana. At other
Does it work? times meals must exclude carbohydrate, which
At the end of the day, people who successfully lose means a roast dinner without potatoes or an Italian
weight on this type of diet seem to have done so meal without the pasta or bread. This sort of food
simply because their calorie intake is restricted. combining bans high-calorie foods that contain a
Food combining involves eating foods containing combination of fat and carbohydrate. So that rules
protein, fat and carbohydrate in very strict out all ‘fatty and sugary foods’ like chocolate, cakes,
combinations and sequences. Some people say it crisps, puddings and pastries. It is quite a restrictive
has worked for them and it certainly involves eating diet so it’s difficult to keep it up, especially when
plenty of fruit and vegetables. But it does have you’re eating out or at someone else’s house.
drawbacks as it involves very careful planning. For
example, a sandwich (carbohydrate) cannot include a
protein filling like chicken, tuna or egg. It can only

26 l British Heart Foundation

What about ‘high-protein, low-carbohydrate’
diets like the Atkins diet?
These are not recommended by the British Heart
Foundation.The Atkins diet is a best-selling diet book in
the UK and has been widely promoted by celebrities for
whom it seems to have worked – at least in the short
term. It is based on having large amounts of protein
foods like meat, cheese and eggs and high-fat foods like
cream and butter. It severely restricts carbohydrate foods
– not only chocolate, cakes and puddings but also
bread, potatoes, pasta, rice and cereals. It even restricts
many fruits and some vegetables because of their
carbohydrate content.

Although people seem to lose weight very quickly in

the short term on this type of diet, it does not fit with
the requirements for a balanced diet as set out in the
Eatwell plate (see page 9). So while you might lose
weight, we don't know what effect this might have on
other aspects of your health. It's also worth
remembering that a quick fix isn't usually the answer to
people looking for a long term weight change. Because
this type of eating plan is so different to most people's
normal balance of foods it might be difficult to keep
up the changes needed to keep the weight off.

Features of the Atkins diet What it means Why this can be a problem

High in protein The kidneys have to work extra This protein burden may damage
hard to break down protein in the the kidneys, especially in people
body. who, unknowingly, have
kidneys that are not working as
well as they could. There may also
be a risk of kidney stones.
Low in carbohydrate, This means restricting the very Restricting foods such as fruit and
high in fat foods we should eat ‘plenty of’, vegetables and wholegrain
such as bread, potatoes, rice, pasta cereals – which we know are
and certain types of fruits and associated with preventing
vegetables. coronary heart disease and
diabetes – is cause for concern.

Butter and cream can be eaten Having too much butter and
freely. cream can affect blood
cholesterol levels, especially in the
weight maintenance phase.

Low intakes of cereal and fibre

can also cause constipation and
other bowel problems.

So you want to lose weight … for good l 27

 A vegetarian diet is not automatically a weight
loss plan. It can be quite high in calories.

Would it help to become a vegetarian? faint, so it is difficult to sustain it for long. It also
A diet based heavily on vegetables, fruit, cereals and means the body is unlikely to be adequately
grains is a very healthy way to eat. But a vegetarian nourished because such a small food intake can’t
diet is not automatically a weight loss plan. It can be provide enough vitamins and minerals for good
quite high in calories because butter, oil, cheese health. Secondly, losing weight quickly involves
and pastries tend to be popular with vegetarians. losing essential water and muscle as well as fat. So,
Fried vegetable dishes such as vegetable samosas, although the scales may show you’ve lost some
spring rolls and cheese and onion pasties are all weight, your body has not lost much fat! Thirdly, your
high in calories. metabolic rate slows down and it becomes even
harder to lose weight. Gradual weight loss really is
If you don’t eat meat, make sure you choose some the safest and most effective way to lose weight.
healthy alternatives from the ‘Meat, fish, eggs, beans
and other non-dairy sources of protein’ group, such Support
as eggs, nuts, beans, peas and lentils. These foods Many people like the idea of getting some
are essential for the iron they provide. Iron helps support with their weight loss plan, from
carry oxygen around the body. Vegans, however, someone they know well, like a friend, relative or
have to be especially careful not to become colleague or by going to a group. If you know
‘deficient’ in important minerals and vitamins such someone else who wants to lose weight, you
as calcium, iron and vitamin B12. could ask them to be your ‘buddy’. You can then
help keep track of each other’s progress and
Isn’t quick weight loss more rewarding?
offer support when things aren’t going so well.
Many people want to lose weight quickly in just a
At the British Heart Foundation we believe this
few weeks, ready for a special event or a holiday.
could really make a difference to your chances
Unfortunately our body rebels against this kind of
of success.
crash dieting in a number of ways. First, eating so
little means feeling hungry, listless and sometimes

28 l British Heart Foundation

Meal ideas
Of course, your weight loss plan will mean making
Here are a few meal ideas:
changes, but that doesn’t mean you have to stop
eating your favourite meals. Nor does it mean you ● Baked beans on toast
have to spend hours in the kitchen preparing ● Baked potato with a chicken portion, peas
special foods. In fact many healthy and tasty and sweetcorn
meals are easy to prepare. What could be quicker
● Smoked mackerel risotto with a large
than baking fish dishes, boiling some pasta or
green salad
stir-frying a mixture of chopped vegetables with
thin strips of meat for flavour? ● Sliced ham with lettuce, beetroot, tomato,
grated carrot and warm crusty bread
Cost and convenience may also matter to you.
● Potato and bean curry on a bed of rice, with
Choose wisely (see Looking at labels, on page 22)
sliced banana and grated cucumber
and you’ll find that foods like low-fat ready-made
cooking sauces, and ‘ready meals’ can all be ● Strips of cooked chicken with red kidney
included in your weight loss plan. If you have a beans and sweetcorn on a large bed of
microwave oven, use it to speed up cooking time mixed salad, served with a granary bread roll
as well as cutting out the fat. Cut your shopping bill ● Beef and vegetable casserole with boiled
by buying smaller amounts of lean meat and potatoes, mashed swede and carrot
chicken and bulk it out with fillers like baked beans,
● Pasta quills with tomato and mushroom
chick peas or red kidney beans.
sauce.

So you want to lose weight … for good l 29

 When watching your weight, you also have
to plan the amounts of food you eat. It’s not
just the quality – the quantity matters too.

Tracking your progress

You may find it useful to fill in a progress chart to keep on the back when you get there. Rewards should
track of your weight loss. Don’t be tempted to weigh be non-food-based. Use them for reaching
yourself more than once a week. Weigh yourself on ‘behaviour’ goals, rather than weight goals. For
the same scales and at the same time of day, without example, your goal could be to stick to your eating
clothes if possible.The Progress chart on page 31 will plan each day for a week or to keep up with your
help you to record your weight loss and to monitor planned physical activity for a month. Your reward
your progress in other ways. Set your own goals and could be to buy a new book or to go and see a
try to be realistic! For example, there may be a film. The best rewards are those which really would
favourite item of clothing you could aim to fit into or be a treat for you. Decide in advance what your
an activity you would like to be able to do such as a GOALS and REWARDS will be and fill in these
10-minute walk. Or your goals may be about your columns in your Progress chart before you start your
feelings of self-confidence. Very specific goals such as weight loss plan. Record your ACHIEVEMENTS after
‘eating three pieces of fruit each day’ or ‘only eating each week or month, whichever you prefer.
chocolate once a week’ are helpful, as they are easy to
measure, realistic, and you will definitely know The Progress chart on the next page is only for 12
whether you have achieved them or not. weeks (3 months). When you finish it, you can draw
out another one for your new goals over the next
We think rewards are also a good idea, to keep you 12 weeks on a separate sheet of paper.
going when it gets tough, and to give yourself a pat

30 l British Heart Foundation

Progress chart

Goals Achievements
Week Date Weight Behaviours/
activities
Rewards Weight Behaviours/
activities

10

11

12

So you want to lose weight … for good l 31

 Keeping at it
Some people say losing weight is not too difficult. It’s Need more help?
keeping it off that’s the hard bit. If you have a If you would like help from someone who can talk
tendency to gain weight, it’s true that you’ll always through your weight loss plan personally, ask your
have to keep an eye on your weight. Remember, as doctor to refer you to a dietitian, or talk to your
we said at the start, this is a weight loss plan for life. practice nurse.

To keep to a healthy weight, or to prevent weight There are also some websites where you can get
gain, keep following the rules of the Eatwell plate as more help and information:
we’ve described throughout this booklet.You may www.bdaweightwise.com
find that it becomes easier over time and that filling www.weightconcern.org.uk
up on foods from the main four food groups leaves www.units.nhs.uk
you with less space for the high-calorie ‘fatty and
sugary foods’. Think of yourself as someone who isn’t
a big eater and practise saying ‘No’ when people
offer you bigger portions or second helpings.
Remind yourself how good it feels to have reached
some of your goals. If your weight goes up a bit,
don’t despair. We’re all human.You may well be able
to learn something from your lapse. By reassessing
things, making a few small changes, and getting
support, you will start to lose a few pounds again.

32 l British Heart Foundation

Other BHF resources What you can do for us
The British Heart Foundation (BHF) also produces We rely on donations to continue our vital work. If you
other educational resources that may be of interest. would like to make a donation to the BHF, please ring
To find out about these or to order your Heart health our donation hotline on 0300 330 3322 or contact us
catalogue please go to bhf.org.uk/publications or through our website at bhf.org.uk/donate or send it
call the BHF Orderline on 0870 600 6566 or email to us at the address on the back of this booklet.
orderline@bhf.org.uk. You can download many of
our publications from bhf.org.uk/publications Acknowledgments: Edited by the BHF and
Wordworks. Thanks to Kay Scott of Kay Scott
Have your say Associates for the market research and testing of
We would welcome your comments to help us this booklet and to the people who kindly took
produce the best information for you. Why not let us part in this research. Thanks also to the Food
know what you think? Contact us through our Standards Agency for the use of the Eatwell plate.
website at bhf.org.uk/yoursay

Whatever’s on your mind, we’re here to help

As the nation’s heart charity we’re pioneers in heart research and it’s our job to
provide care and support for those living with heart disease.You don't need to be
unwell to call us, you can chat to us about anything you like. Whether you need help,
heart health information or if you just want to talk to someone.
 beating
heart
disease
together
M2 0109

British Heart Foundation

Greater London House
180 Hampstead Road
London NW1 7AW
Phone: 020 7554 0000
Fax: 020 7554 0100
Website: bhf.org.uk
© British Heart Foundation 2009 The British Heart Foundation is a registered charity in England and Wales (225971) and in Scotland (SCO39426).