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
This is where the Keep Weight Off solution comes to life. The Tools for Change used in the real world help maintain long-term weight loss. Each tool broad area, with 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. FUNCTION. The next step will be to build your personalised weight maintenance plan
Foundation 1 : Nourish
The first foundation for keeping weight off is being deliberate about what you put on your plate or in your glass. Be deliberate about what you put on your plate or in your glass. Choose foods that nourish you, decide when and where you’ll leave things to chance, and make mealtimes special. Enjoy your food fully, taste it, savour it, and make every eating occasion a positive one.
Foundation 2: Live
Your plan should work with your life, not against it. Think about planning ahead, managing sweet cravings, and making mindful drink choices. Learn to balance home life, family commitments, socialising, eating out, travelling, and the occasional takeaway. Look after your body by staying active every day, getting enough sleep, and practising self-kindness when things don’t go perfectly.
Foundation 3: Feel
Be honest about your relationship with food and drink. Accept that weight may fluctuate after you lose it or diet—it’s normal. Learn to handle food triggers, trust your body instead of obsessing over the scales, and keep a positive body image.
Celebrate yourself, embrace any so-called imperfections, and remind 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.
