Welcome to the Foundations
Well done on getting this far. By now, you’ll have started to look closely at your eating and drinking habits—what you love, what you could live without, and what you might want to change. You should also have a good grasp of the basics: the different food groups, how they work in your body, and what happens when you eat and drink.
Before we go any further, take a moment to revisit your notes and also the challenges you completed. They’ll help you connect what you’ve learned so far with the next stage – keeping weight off.
How the Foundations Help You Keep Weight Off
The 3 Foundations – Nourish, Live and Feel – are where the Keep Weight Off solution comes to life. They are the practical, realistic tools for Change that you can use used to help maintain long-term weight loss. Within each of the tools, you’ll find practical tips, relevant facts, and a good dose of psychology to help you understand not just what to do, but why it works. You’ll also find real-life examples to spark ideas, inspire motivation, and guide your own healthy lifestyle plan.
Record your own thoughts as you go INSERT HOW. The next step will be to build your personalised weight maintenance plan for keeping weight off for the long term.
Foundation 1 : Nourish
The first foundation for keeping weight off is being deliberate about what you put on your plate or in your glass. Choosing foods that nourish you and you love and will keep you fuller for longer. Deciding when and where you’ll leave things to chance, and making mealtimes special. It is all about enjoying your food fully, tasting it, savouring it, and making every eating occasion a positive one.
Foundation 2: Live
Your plan should work with your life, not against it. This Foundation is all about how you do that. Thinking about how you eat and drink, not just what. Thinking about planning ahead, managing sweet cravings, and making mindful drink choices. Learning to balance home life, family commitments, socialising, eating out, travelling, and the occasional takeaway. Looking after your body by staying active every day, getting enough sleep, and practising self-kindness when things don’t go perfectly.
Foundation 3: Feel
How we feel as is as important as what we eat or drink. And being able to keep motivated. Being honest about your relationship with food and drink is part of this. As is accepting that weight will probably fluctuate and go up after you lose it or diet—it’s normal. So learning how to manage this. Handling food triggers, learning to trust your body instead of obsessing over the scales, and keeping a positive body image.
This foundation is all about celebrating yourself, embracing any so-called imperfections, and reminding yourself daily: you can keep weight off.
The Fail-Safe: Your Reset Button
Life happens. If your weight starts creeping up, don’t panic, just reset.
Make a small adjustment, rebalance for a short period, and get back on track. This isn’t a setback. It’s how long-term weight maintenance actually works.
