The Ayecan Change Programme is all about a journey that will end in lasting change.
This journey involves you taking lots of small steps that we ask you to keep doing.
Small changes make a big difference.
Each week there are actions to take. Success depends on taking action.
This first section is about Measuring Up.

It might seem strange, but all we ask you to do to begin with is to start to notice things about yourself.

Find out more about how your mind and body respond to food just now. Do what you normally do and just start to notice what goes on in your mind and your body. Start to notice if there are any patterns.
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Once you start to notice things it is easier to make changes.
Be gentle with yourself.      Avoid making judgements.      Just get curious. 
Complete each of the steps below in order:
  1. 'Getting started'  -  a reminder of how the programme works and an overview of actions for the week.
  2. Measure up - discover more about how your body changes from day to day.
  3. Take the eater quiz.  Find out more about your approach to food - what kind of eater are you?
  4. Keep a food and mood diary to see what you are really eating and how that affects you.
  5. Finally we ask you to report in on your actions over the week.
Click the tabs below. A tab is active when it is pink. Click on a grey one to turn it active ( pink). Use the arrow at either side of the tabs bar to move forward or backwards.
  • 1. Getting started
  • 2. Measure Up
  • 3. Eater quiz
  • 4. Food and mood diary
  • 5. Report in 
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final_aye_can_welcome_w1_d1_measuring_up.pdf
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The first action is about measuring up and getting in touch with your body. 
You can do this by using scales, using clothing or using a tape measure or you can try all these ways.
Check out what happens to your body at different times of the day and from day to day.
 Avoid making any judgements about yourself.
Start to get comfortable with your body as it is now.
Choose an option to measure up each day. Click each tab to find out more and choose your option.
Research suggests that weighing yourself regularly is a good way to manage your weight. If that's not for you then try other ways of getting feedback like measuring your waist or using clothes. These are likely to work too.
  • Option 1 Use the scales
  • Option  2 Ditch scales and use clothing
  • Option 3 Tape measure
  • Option 4 All ways
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If you want to try all the ways to measure up - click on each tab and follow the instructions.  It can be helpful to try all the approaches and then decide what you will do on a regular basis. The important thing is to notice how your body changes and what is a normal range for you.

Get curious about your body. Experiment. Learn what affects your shape and size. Avoid judging your body - be kind to yourself.
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 Click a button to download more about each type of eater  or scroll to read more.
​Then return to the menu and try the  Food and Mood Diary
 return to the menu and try the  Food and Mood Diary
 return to the menu  ​and report in for this weeks actions when you are ready.
 return to the menu  we will be in touch about the focus for next week once all your actions are completed.