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Obese, overweight people at increased risk of cancer

May 10, 2017

The set of scientifically-based guidelines is designed to help people adopt healthy habits that can be sustained for long-term weight maintenance. Based on psychological theories of habit formation, the easy-to-follow tips can be incorporated into people's everyday routines without major lifestyle change. A key part of successfully losing weight on the programme is using a simple 'tick sheet' tracking tool which accompanies the tips and has been shown to help behaviour change.

The tips themselves are as follows (the tick sheet is available from the Reduce the Risk website www.reducetherisk):

1) Keep to your meal routine. Try to eat at roughly the same times each day, whether this is two or five times a day.

2) Go reduced fat. Choose reduced fat versions of foods such as dairy products, spreads and salad dressings where you can. Use them sparingly as some can still be high in fat.

3) Walk off the weight. Walk 10,000 steps (equivalent to 60-90 minutes moderate activity) each day. You can use a pedometer to help count the steps. You can break-up your walking throughout the day.

4) Pack a healthy snack. If you snack, choose a healthy option such as fresh fruit or low calorie yogurts instead of chocolate or crisps.

5) Look at the labels. Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food.

6) Caution with your portions. Don't heap food on your plate (except vegetables). Think twice before having second helpings.

7) Up on your feet. Break up your sitting time. Stand up for ten minutes out of every hour.

8) Think about your drinks. Choose water or sugar-free squashes. Unsweetened fruit juice is high in natural sugar so limit it to 1 glass per day (200ml/ 1/3 pint). Alcohol is high in calories. Try to limit the amount you drink.

9) Focus on your food Slow down. Don't eat on the go or while watching TV. Eat at a table if possible.

10) Don't forget your 5 a day. Eat at least 5 portions of fruit and vegetables a day (400g in total).

Source: Cancer Research UK