If you’ve been eating “healthy” and exercising but the scales aren’t moving, it can be frustrating and confusing. Often, the reason isn’t a mysterious metabolism problem, it’s usually that one or more of the basic principles of weight loss aren’t being consistently applied.
This page will help you take a clear, honest look at the fundamentals, so you can identify what might be holding you back and get back on track with achievable, sustainable results.
Have you written down (and can recall) the reason why you want to lose weight?
Having a clear reason for changing a habit makes the process far more achievable. When people understand why a change matters to their health, whether it’s having more energy, reducing disease risk, or feeling more confident, they’re more motivated to stay consistent, especially when challenges arise. A meaningful personal reason acts as a guide, helping them focus, make better day-to-day choices, and maintain progress over time.
Click here to see the relevant section in the Live Better Workbook.
Are you currently keeping a food diary?
Keeping a simple food diary can make healthy eating much easier. By writing down what and when you eat, you become more aware of your habits, portion sizes, and any patterns that affect your energy or mood. This awareness helps you spot small changes that could make a big difference, such as adding more vegetables, reducing snacks, or balancing meals better. A diary also provides a clear record you can look back on, making it easier to track progress and stay motivated.
Click here to see the relevant section in the Live Better Workbook.
Are your meals planned at least 12 hours in advance?
Planning meals at least 12 hours in advance reduces the need for last-minute decisions, which are often influenced by stress, hunger, or convenience rather than health. When you plan ahead, you’re more likely to choose balanced meals, manage portions, and avoid impulsive snacking or takeaway choices. It also helps you organise your shopping, reduce food waste, and save time during busy periods. Overall, this small step creates a more structured routine that supports healthier, more consistent eating habits.
Click here to see the relevant section in the Live Better Workbook.
Do you currently have at least 5 portions of fruit/veg each day?
Eating at least five portions of fruit and vegetables each day is important because they provide essential vitamins, minerals, and fibre that support overall health. Including a variety of fruits and vegetables can help maintain energy, strengthen the immune system, and reduce the risk of chronic diseases. Regularly aiming for five portions also encourages healthier eating habits, makes meals more colourful and satisfying, and helps you feel fuller for longer, making it easier to manage weight and maintain wellbeing.
Click here to see the relevant section in the Live Better Workbook.
Do your main meals match the Healthy Eating Plate?
Eating a balanced meal, like one based on the Healthy Eating Plate, is important because it ensures your body gets the right mix of nutrients it needs to function well. By including a variety of vegetables, fruit, whole grains, healthy proteins, and a small amount of healthy fats, you support energy levels, digestion, and overall health. Balanced meals also help control portion sizes, reduce cravings, and make it easier to maintain a healthy weight, while providing the nutrients your body needs to stay strong and feel good every day.
Click here to see the relevant section in the Live Better Workbook.
Are you currently focusing on one, specific action to help you lose weight?
Focusing on one specific action to help you lose weight is important because small, clear steps are easier to manage and stick with over time. For example, choosing to swap sugary drinks for water or adding a short daily walk gives you a concrete goal to work on, rather than feeling overwhelmed by many changes at once. Simply hoping things will change doesn’t work because habits are driven by routines and choices, not wishes. Without a clear, actionable step, it’s easy to fall back into old patterns and make little progress.