Staying on track

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Staying on track

Achieving the weight loss you want doesn't only take a certain amount of willpower, it takes staying power too. The alli programme includes tools and guidance to help you stay on track all the way to your goal weight.

Published March 2009

Staying on track

Achieving the weight loss you want doesn’t only take a certain amount of willpower, it takes staying power too. Which is why the alli programme includes tools and guidance that can help you stay on track all the way to your goal weight.

Write it down
Keep a record of what you eat and how active you are. When you buy alli, you will be given the alli starter guide and there is a diary within that.  Writing down what you eat helps you understand what it takes to lose weight and proves that you can do it, so if you ever start to doubt yourself, go back over the pages and see what you’ve achieved so far.

See beyond the scales
Sometimes your weight loss on the scales may not be as big as you thought. It’s natural that you might be disappointed but try not to use it as a reason to comfort eat. Remember that there are other ways to chart your weight loss; make a note of your shrinking waist measurement and check if your clothes are looser. Remind yourself that you’re making positive steps to improve your health and well-being. Are you feeling more energetic? Happier? More confident? These emotional benefits don’t show on the scales, but they’re important too.

Chat to lose fat
Getting support from family and friends is an important step towards successful weight loss. Share your ups and downs, if you feel a craving coming on, phone a friend. Other alli users know what you’re going through – get involved in the alli discussion forum and see how others are coping. Sign up to 'my plan': it will help you to stay on track.  For all of these tools and more, visit


Managing cravings

It would be unrealistic to tell you that you won’t experience cravings, but it is possible to control them and limit the damage they can cause.

  • Keep a selection of washed and chopped vegetables in the fridge and crunch through a few juicy carrots, celery sticks or tomatoes.
  • Drink a glass or two of water – sometimes your body is thirsty and not hungry at all.
  • If you feel like chocolate, whisk up a cup of reduced calorie hot chocolate with water or skimmed milk and a shake of cinnamon on top.
  • If you’re at home, do something to take your mind off the craving – walking away from the fridge and out of the kitchen is a good start!
  • Phone a friend.
  • Start planning an occasion or night out.
  • Get active for 5 minutes – you can do anything - just get your body moving and take your mind off food.

    Turning setbacks to your advantage

    Blips. Bumps in the road. Snack-attacks. Whatever you call them, they happen to everyone. The essential factor is how you handle the setback. The key is to deal with them positively and not be hard on yourself, because that could only make things worse. Instead, accept that it’s happened and decide why, so you can aim to avoid the same mistake again.

    For example, if you’ve given in to a craving, try to avoid the same trigger next time. So, if drinking a cup of tea makes you want to eat too many biscuits, try  herbal tea instead. Or, enjoy a cup after a meal when you’ve just eaten and won’t be hungry.

    After a setback, make your next meal really tasty and within the recommended fat and calorie limits and remind yourself of how you’ll feel when you achieve your weight loss goal.

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