Here are some tools to support you as you continue on your journey.

We have them under our headings of:
​Eat Well
Drink Well
Think Well
Move Well
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Alternatively, here is a link to all of the previous sessions of the programme 
When you see a BLACK button - this takes you to a link.
When there is a TRANSPARENT button this let you download a file or listen to an audio.

Remember the change chart. This can help you see changes.
Download a copy and fill it in.

Eat Well

If you still want to loose some weight, try sticking to the guidelines in this BANT plate.
​This means more protein foods and less fruit than the 'wellness' plate.
If you are happy with your weight now and want to move to maintaining your weight - check out the BANT guidelines for Wellness. The main change is more root veg and whole grains and less protein ( 5 veg a day and 2 fruit).
Remember when you are buying food - check the labels and use these handy guides to remind yourself of what is in different foods. These are the NHS food shopping cards which can be viewed below or downloaded here and here. They use a traffic light system of red amber and green to help you work out how much fat, sugar and salt is in different food products. 

Remember to watch out for hidden sugars (for a reminder about sugar and its affects click sugar sugar).
Keep an eye on the fat in your diet - it can be good, bad or ugly ( click the F word for a reminder).
​Try and cook from scratch and avoid processed foods ( click the Real Deal to refresh your memory).
Decide on your focus now for eating and get SMART! Make small manageable changes.

Drink Well


​We have encouraged you to drink well by making sure you are well hydrated. If you need a reminder click on the button about the Pee Test.  It's easy to make a small change and ensure you drink enough water.

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​We also introduced information about alcohol and its affect of the body. If you do drink alcohol, making small changes to your habits will have an important positive impact. Check out the drinkaware app if you have not already done so.
Decide what changes you want to commit to and take some action. Keep it manageable.

Think Well

What goes on in our heads has a huge impact on how we feel. If you are an emotional eater or destructive eater then this is especially important for you to take care of how you think. Here are some of the tools that can help you.
Some of the sessions from the main programme focused on the mind and thinking well. Here are reminders of some of these.
Revisit Hunger and Habits
Remember our Amazing minds
We provided a range of tools in Sowing Seeds
What actions will you commit to that support you to think well?

Move well

Lots of tools and tips in Get up and Go.
Moving well helps you feel good and can support you to manage your weight. Keep up the move well actions!
 Well done for getting this far. We will be in touch and get you to CHECK IN at the agreed time.
 In the mean time you know where we are!  info@ayecanchange.com