Patient information: Losing weight - The first steps: Follow this plan to lose weight over the next 3 months. 1. Aim for 5-10 kg weight loss over the 3 months, or 0.5 kg per week. But be realistic, if this seems too difficult, aim for a smaller weight loss, as even small amounts of weight loss bring health benefits. 2. A healthy balanced diet should be followed e.g. 1200-1600 kcal per day, moderate fat intake, more fruit and vegetables. 3. Increase the amount of daily routine activities you do e.g. walking, housework activities and stair climbing. Decrease the amount of time you spend sitting down. Build up an exercise programme that you enjoy e.g. swimming, walking, aerobics, cycling. 4. Contact a local slimming club if you think it will suit you. 5. If you smoke, quitting will bring great health benefits. 6. If you have hypertension, hyperlipidaemia or diabetes, the doctor can discuss it with you. 7. Make sure you tell others about your plans to lose weight, as the support of others can help you to stay motivated. Check in with your practice nurse, slimming club, weight management clinic or other support group regularly

Patient information: Dietary tips for weight loss: 1. Try to eat regular meals and serve smaller portions. 2. Reduce the amount of fat in your diet (bake, boil or grill food rather than frying it; use lower fat milk, dairy products and spreads and trim fat from meat and poultry; choose healthy snacks such as fruits as alternatives to sweets, chocolates, crisps, pies, cakes and biscuits). 3. Take low-calorie drinks instead of high sugar drinks, and reduce your alcohol intake. 4. Consider using a food diary to help establish and maintain these changes.

Patient information: Tips on physical activity for achieving weight loss: 1. Increase the amount of daily routine activity, such as shopping, walking, housework and gardening. 2. Decrease the amount of time you are inactive, for example, do not sit down for more than 30 minutes at a time. 3. Build up slowly towards 30 minutes-per-day of moderate intensity exercise (moderate intensity means breathing slightly more than normal, but still being comfortable enough to talk at the same time). Consider extending some exercise sessions to 45 minutes, to encourage the use of body fat. 4. The most effective activities for achieving weight loss are 'aerobic' activities that involve large muscle groups such as the buttocks and leg muscles. Activities include walking, swimming and cycling. 5. Consider weight-bearing exercises (where your body weight is lifted or moved along) such as walking or climbing stairs, as these help to conserve muscle mass and maintain strength and resting metabolic rate. 6. Choose physical activities that you enjoy, as this will help you stick to them.