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The OxFAB study was funded by the National Institute for Health Research (NIHR) School for Primary Care Research (SPCR) and the NIHR Collaboration for Leadership in Applied Health Research and Care (CLAHRC) Oxford, at Oxford Health NHS Foundation Trust. The views and information expressed are those of the authors and not necessarily those of the NHS, the NIHR or the Department of Health. Reference: Hartmann-Boyce J, Aveyard P, Piernas C, Koshiaris C, Velardo C, Salvi D, et al. Cognitive and behavioural strategies for weight management in overweight adults: Results from the Oxford Food and Activity Behaviours (OxFAB) cohort study. PLoS One. 2018 Aug DOI: 10;13(8):e0202072. Look up information Seek information on how to lose weight from sources you can trust – for example, NHS Choices or sites recommended by your doctor or nurse. Set yourself food goals Set yourself food goals for how much you’ll eat each day or each week. Focus on something specific you want to change - this might be fewer calories, less sugar, no second helpings or no snacks. WEEK 1 -1 kg WEEK 2 -2 kg Set yourself weight loss targets Have a goal weight in mind that you are working towards, or a certain amount of weight that you want to lose each week. It might help to write this down somewhere. Plan your meals Plan your meals in advance to help you make healthier choices and stick to your food goals. 7 Day Meal Plan Keep food that doesn’t fit your diet out of the house It’s a lot easier to stick to your food goals when you aren’t being constantly tempted. Don't buy food that doesn't fit with your diet plan, or keep unhealthy foods firmly out of sight. a strategy to deal with food cravings You can’t always avoid being around unhealthy foods, so it’s a good idea to anticipate cravings and have a way to deal with them when they arise. This could include chewing gum, phoning a friend, or being mindful of the craving – acknowledging the craving but not acting on it. Swap Swap one type of food or drink for another to cut calories – for example, choose lower fat or lower sugar versions of the food or drinks you’d usually have. Food Diary Breakfast Lunch Dinner Snacks Keep track of what you eat You can help yourself meet your food goals by tracking the calories, or nutritional content of your food. Don’t forget to keep track of your drinks, too. Weigh yourself regularly This will help you measure your progress towards your target, but it will also help you learn what works for you. If you’ve gained weight, or not lost as much as you wanted, don’t be discouraged – use this as an opportunity to recap and think more about how food affects your weight. Find ways to stay motivated It’s not always easy to do the things we intend to do, and it’s important to find ways to keep going when you are flagging. Keep a note to remind yourself of the reasons you want to lose weight, or tell other people about your weight loss plans. You could also set yourself rewards (something other than food) that you can look forward to receiving when you hit your targets. Why I want to lose weight... 1) 2) 4) 5) 3) Latte Latte Skinny Researchers at the University of Oxford asked the British public to share with them the strategies they were using to try to lose weight. The study included 500 adults who were overweight and trying to lose weight through changes to their diet, physical activity, or both. Here we show the strategies most strongly linked to weight loss after three months. STRATEGIES FOR SUCCESSFUL DIETING Results from the Oxford Food and Activity Behaviours (OxFAB) study Additional photographic resources used © World Obesity Federation, and CC0 Pexels.com.
