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Ten Top Tips

Weight Concern has joined forces with Cancer Research UK to develop Ten Top Tips. 

Ten Top Tips is a simple leaflet-based intervention which focuses on forming healthy habits for weight management.  

The leaflet is designed for overweight adults and can be ordered or downloaded free of charge.

 

Ten Top Tips booklet

Ten Top Tips leaflets

Leaflets can be ordered from the Cancer Research UK website. Please click here

Alternatively, you can download a pdf of the leaflet 

 

The Background of Ten Top Tips

Many people are familiar with the idea of getting into bad habits and how difficult it can be to change.  By understanding how habits are formed, it is possible to develop new healthy habits which can have long-lasting, positive effects on our health.

Ten Top Tips promotes the formation of healthy eating and activity habits, such as eating regularly, swapping to low fat foods and walking every day. Once healthy habits are formed, we are more likely to continue the healthy behaviour.

 

Research into Ten Top Tips

Research into Ten Top Tips was undertaken at University College London and funded by the Medical Research Council’s National Prevention Research Initiative. A large randomised controlled trial of over 500 patients from 14 GP practices across England showed that those who received the Ten Top Tips leaflet lost significantly more weight than those who received usual care over the short term (3 months). Furthermore, patients who received the leaflet reported a greater increase in the automaticity of the target behaviours, which suggests Ten Top Tips was more effective at establishing new habits.

Over the longer term (2 years), patients maintained the weight they had lost at 3 months but there was no longer a difference in the amount of weight lost between the Ten Top Tips and usual care groups. Usual care in most practices included a referral to a commercial programme, such as Weight Watchers. This suggests Ten Top Tips is a low-cost, low intensity option for long term weight loss.

Weight Concern is currently working with researchers at University College London to develop and test a mobile phone app of the Ten Top Tips, which also includes advice on breaking habits.

The Science behind the Ten Top Tips

Extra information about the Ten Top Tips from the Cancer Research UK website

 

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