The Duchess in Hull - Five point plan

Fergie’s five point plan

Following her fact finding mission in Hull, the Duchess put together a five point plan of action to help the Sargersons turn their lives around.

They also met up with Greg McGrath, a project manager and nutritionist on Hull NHS Primary Care Trust’s Stay Healthy Live Longer initiative,. Greg is featured on episode two of The Duchess in Hull. For more information visit www.hullpct.nhs.uk

The services offered by the PCT will differ from area to area. Click here to find out what your local PCT offers for local weightloss initiatives

Fergie's blueprint for change:

1) Good food on a low budget
Always plan ahead - write a shopping list to avoid impulse buys and never shop on an empty stomach. Buy supermarket own brands and fruits and vegetables that are in season as they’re much cheaper.
Look out for food items almost out of date and on special offer. Bulk meals out with pulses and beans but avoid too big portions by investing in a food standards agency eat well plate model

2) Fitness
Try anything that increases your heart rate and gets you out of breath. Swimming, brisk walking, jogging and swimming are great forms of exercise but everyday activities can be stepped up as well to get the blood pumping. These could include heavy housework, DIY, gardening or washing the car.
Aim to exercise five times a week for 30 minutes. If you’re trying to shed the pounds increase this to up to an hour.

3) Discipline and commitment to living well
Make physical activity part of your daily routine. Instead of always taking the lift why not use the stairs? Or, get off the bus before your stop and walk the difference. Try and structure your time to include exercise and healthy eating. Ask yourself how you can make your life healthier and try to avoid temptation.
Push yourself to overcome barriers that are preventing you achieving your goals. If you’re scared of the gym for example, go along with a friend.

4) Mini steps
Give yourself realist and specific goals and reward yourself for meeting your targets – but not with food! Often the small changes make the biggest difference - such as grilling or baking instead of frying and cutting down your food portions.

5) Empowerment
Get involved with your community to help lead change in your area. Try volunteering, joining a sport or culture group or even starting up your own club or forum.