Module 2: Balancing your lifestyle

How quickly you lose weight will depend on your body and the changes you make; It’s safest to lose no more than 0.5-1kg (or around 1–2lbs) per week. To achieve this, reduce your calorie intake by 500-600 kcals per day. 

When energy in (what you eat and drink) is less than energy out (what your body uses to live and move), your weight will decrease. 

Macronutrients give your body energy – energy is measured in calorie or kcal 

• Carbohydrates 4kcal/g
• Protein 4kcal/g
• Fat 9kcal/g
• Alcohol (not technically a macronutrient but does provide lots of energy) 7kcal/g 

The portion plate guide encourages each meal to be made up as:  

• A half of your plate being filled with vegetables, salad or fruit
• A quarter of your plate being made up of lean protein-rich foods 
• A quarter of your plate being made up of wholegrain, high-fibre carbohydrate foods 

Eat when you’re hungry! Try to use your five senses when you eat to help you slow down and enjoy your meal.  

• Sight
• Sound
• Smell
• Touch
• Taste