Firstly, congratulations on signing up for the My Weight Matters digital course. You’ve shown you care about the health of your body and that’s something to be proud of.

Each week, we will be enclosing a booklet on a different topic that’ll help you to lose weight.

As well as this, we’ll be sharing a variety of recipes, exercise workouts, guided meditations, and audio to help you to get to sleep.

We’ve also included a list of other useful resources that’ll allow you to track and monitor your journey.

Time to get started on this week’s topic: EATING WELL.

As we all know, to lose weight we need to burn off more than we’re consuming, so gaining more knowledge about nutrition is crucial. 

To complete the first part of your course, read the Eating Well booklet below. 

Read now

Recipes of the week

Breakfast

Breakfast

Lunch

Meat/Fish Main Meal

Dinner

Vegetarian Main Meal

 

Workouts

​​Warm up and cool down after every workout you complete. Check you’re fit to do these exercises with your GP if you have any injuries, medical conditions, or concerns that may prevent you from exercising.

Morning

Lower Body Workout

Never skip leg day. In this session, you'll be put through your paces and get those legs burning. If you don't have dumbbells, use two heavy water bottles or other weighted objects that are easy to grip onto.

Lunchtime

HIIT for Beginners

A great HIIT workout for beginners using only your body weight - no equipment necessary!

Evening

Upper Body Burn

This one is for the whole upper body. Working your chest, arms back and core in the ultimate 20-minute workout. If you don't have dumbbells, use two heavy water bottles or other weighted objects that are easy to grip onto.

Sleep & Meditation

Have a good night's sleep

Have a good night's sleep

Use your breath and a simple counting technique to drift off to a restful sleep.

Relax your body for a successful day

Relax your body for a successful day

Soothe your mind and body with this short guided meditation for beginners.

Other useful resources

Food and Activity Diary

A diary log to keep track of what you’re eating, when you’re eating it, and what food groups they belong to.

Food Diary

A daily diary to keep track of what you’re eating, when you’re eating it, and what physical activity you’re completing.

Goal Log

A place to write your goals and the associated outcomes and rewards.

Handheld Record

A handheld record where you can monitor your progress and help you on your weight loss journey.

Meal Planner

A place to plan your week’s breakfasts, lunches, dinners, and snacks.

Portion Guide

A guide to what and how much you should be eating and drinking each day.

Shopping List Pad

A shopping list complete with guidelines on fat, saturates, sugars, and salt.

Weight Loss Record

A weight loss record where you can monitor your progress on your weight management journey.