The Shape-Up workbook was written by psychologists, dietitians and physical activity experts to provide individuals with the information and skills they need to make long term changes to their eating and activity behaviours.
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The section is divided into three parts:
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The section takes you through the three steps of changing your eating. It's important to work through these steps in this order:
Step 1 is about getting into a regular eating pattern.
Step 2 is about getting a healthier balance.
Step 3 helps you to maintain your motivation and, if you do lapse, to learn from your lapses. Only when you get to Step 3 do you start thinking about cutting down on the quantity of food that you eat.
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The section is divided into three parts:
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The section is divided into four parts:
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provide you with information and advice to help you keep going with the changes you have made to your lifestyle.
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The section is divided into five parts:
We recommend that everyone should work through Sections 1, 2 and 3. It is best to start with Section 1 as this will help you with all the other sections too. It is up to you how long you spend on each one but you might want to aim to get through your sections within about 20 weeks. This is the time you'll need to learn the new skills. After that you will need to carry on applying those skills.
To check whether the Shape-Up programme is suitable for you, please click here.
Occasionally the material in Shape-Up is updated to reflect changes in nutrition or physical activity guidance. It was last updated in October 2016. The following changes were made: nutritional guidance was updated in line with the new Eatwell Guide; the alcohol guidance was updated; the guidance regarding fish consumption was updated; the information regarding interpreting claims on food labels was updated.
For more information about the Shape-Up programme, click here.