{"id":240220,"date":"2025-03-07T13:31:35","date_gmt":"2025-03-07T13:31:35","guid":{"rendered":"https:\/\/feelgoodsuffolk.co.uk\/?page_id=240220"},"modified":"2025-03-18T14:07:27","modified_gmt":"2025-03-18T14:07:27","slug":"programa-autoguiado-de-peso-saudavel","status":"publish","type":"page","link":"https:\/\/feelgoodsuffolk.co.uk\/pt\/healthy-weight-self-guided-programme\/","title":{"rendered":"Peso Saud\u00e1vel \u2013 Programa Autoguiado"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; disabled_on=&#8221;off|off|off&#8221; admin_label=&#8221;Section&#8221; module_id=&#8221;benefitsofactive&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding=&#8221;15px||26px|||&#8221; da_popup_slug=&#8221;benefitsofactive&#8221; da_disable_devices=&#8221;off|off|off&#8221; global_colors_info=&#8221;{}&#8221; da_is_popup=&#8221;off&#8221; da_exit_intent=&#8221;off&#8221; da_has_close=&#8221;on&#8221; da_alt_close=&#8221;off&#8221; da_dark_close=&#8221;off&#8221; da_not_modal=&#8221;on&#8221; da_is_singular=&#8221;off&#8221; da_with_loader=&#8221;off&#8221; da_has_shadow=&#8221;on&#8221;][et_pb_row _builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; header_font=&#8221;|800|||||||&#8221; header_text_align=&#8221;center&#8221; header_font_size=&#8221;60px&#8221; header_2_font=&#8221;||||||||&#8221; header_2_font_size=&#8221;36px&#8221; custom_margin=&#8221;49px||11px|||&#8221; custom_padding=&#8221;||0px|11px||&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h1>Healthy Weight <br \/>Self-Guided Programme<\/h1>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;35px||22px|||&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h2>Welcome to Feel Good Suffolk and the start of your healthy weight journey.<\/h2>\n<p>&nbsp;<\/p>\n<p>[\/et_pb_text][et_pb_text _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;18px&#8221; text_line_height=&#8221;1.8em&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h4>Congratulations on taking these steps towards a healthier lifestyle.<\/h4>\n<p>Managing a healthy weight by eating a varied diet, and being more active, is great for your physical and mental health.<\/p>\n<p>The <strong>Feel Good Suffolk healthy weight programme<\/strong> has been designed to provide you with the knowledge and tools you need to reach your weight goals and maintain a healthy weight over a long period of time.<\/p>\n<p>There are 12 sessions available, delivered by our team of Feel Good Suffolk Advisors, each covering a different topic on nutrition, lifestyle factors, wider health &amp; wellbeing and behaviour change. The videos range between 10-45 minutes, and we advise that you watch one session a week, because at the end of each session, we will ask you to set achievable weekly goals.<\/p>\n<p>These goals will support you to start making positive habits in relation to your diet and movement. You\u2019ll also have access to recommended further reading, website links, handouts and activities which will support your healthy weight journey.<\/p>\n<p>[\/et_pb_text][et_pb_blurb use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf381;||fa||900&#8243; icon_color=&#8221;#F39B0E&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;200%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; body_font_size=&#8221;26px&#8221; custom_margin=&#8221;0px||||false|false&#8221; custom_padding=&#8221;0px||||false|false&#8221; link_option_url=&#8221;https:\/\/feelgoodsuffolk.co.uk\/wp-content\/uploads\/2024\/11\/FGS-Eat-Well-Feel-Good-Guide_compressed.pdf&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Make sure you download the Eat Well, Feel Good Guide to support your journey.<\/p>\n<p>[\/et_pb_blurb][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text ul_type=&#8221;circle&#8221; ul_item_indent=&#8221;30px&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; ul_font=&#8221;|600|||||||&#8221; ul_text_color=&#8221;#000000&#8243; ul_font_size=&#8221;20px&#8221; ul_line_height=&#8221;1.5em&#8221; header_3_text_color=&#8221;#000000&#8243; custom_padding=&#8221;20px|20px|20px|20px|false|false&#8221; border_width_all=&#8221;4px&#8221; border_color_all=&#8221;#F39B0E&#8221; border_style_all=&#8221;dashed&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h3>Top Tips<\/h3>\n<ul>\n<li>Schedule time in your weekly diary to watch the session<\/li>\n<li>Give yourself extra time to watch videos and complete further reading<\/li>\n<li>Put a reminder in your phone so you don\u2019t forget<\/li>\n<li>Make sure you have a pen and paper available<\/li>\n<li>Try and watch the videos in a space free from distractions<\/li>\n<li>If you don\u2019t have a space at home to do this, you could consider your local library!<\/li>\n<\/ul>\n<p>[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_image src=&#8221;https:\/\/feelgoodsuffolk.co.uk\/wp-content\/uploads\/2025\/03\/FEEL-GOOD-SUFFOLK-BLOG-IMAGES-1-1.jpg&#8221; alt=&#8221;poached egg on toast with greens&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_margin=&#8221;35px|||||&#8221; global_colors_info=&#8221;{}&#8221;][\/et_pb_image][\/et_pb_column][\/et_pb_row][\/et_pb_section][et_pb_section fb_built=&#8221;1&#8243; custom_padding_last_edited=&#8221;on|phone&#8221; admin_label=&#8221;I want help section&#8221; module_id=&#8221;stresscravings&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; background_enable_color=&#8221;off&#8221; custom_padding=&#8221;10px||10px|||&#8221; custom_padding_tablet=&#8221;0px||||false|false&#8221; custom_padding_phone=&#8221;0px||||false|false&#8221; da_popup_slug=&#8221;stresscravings&#8221; da_disable_devices=&#8221;off|off|off&#8221; border_width_top=&#8221;2px&#8221; border_color_top=&#8221;#8A1A9B&#8221; border_width_bottom=&#8221;2px&#8221; border_color_bottom=&#8221;#8A1A9B&#8221; global_colors_info=&#8221;{}&#8221; da_is_popup=&#8221;off&#8221; da_exit_intent=&#8221;off&#8221; da_has_close=&#8221;on&#8221; da_alt_close=&#8221;off&#8221; da_dark_close=&#8221;off&#8221; da_not_modal=&#8221;on&#8221; da_is_singular=&#8221;off&#8221; da_with_loader=&#8221;off&#8221; da_has_shadow=&#8221;on&#8221;][et_pb_row custom_padding_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; custom_padding_tablet=&#8221;0px||||false|false&#8221; custom_padding_phone=&#8221;0px||||false|false&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_text ul_item_indent=&#8221;38px&#8221; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; text_font_size=&#8221;20px&#8221; text_line_height=&#8221;1.4em&#8221; header_4_text_color=&#8221;#8A1A9B&#8221; header_4_font_size=&#8221;30px&#8221; custom_margin=&#8221;||||false|false&#8221; custom_padding=&#8221;0px|||||&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<h4>Your 12-week programme<\/h4>\n<p>Our team of Feel Good Advisors are on hand if you have questions and they will be in touch over the 12 weeks to see how you are getting on.<\/p>\n<p>The links below will take you to each week&#8217;s content and videos.<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][et_pb_row column_structure=&#8221;1_2,1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_blurb title=&#8221;Session 1&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf2e7;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDIyOSJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Calories &amp; Goal Setting<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Session 2&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf787;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDI1MyJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Carbohydrates and Gut Health<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Session 3&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf004;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDI2NyJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Emotional Eating<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Session 4&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf554;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDI4MCJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Physical Activity<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Session 5&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf578;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDI5MCJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Food Plates &amp; Forming Habits<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Session 6&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf818;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDMwMSJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Processed Food &amp; Food Labels<\/p>\n<p>[\/et_pb_blurb][\/et_pb_column][et_pb_column type=&#8221;1_2&#8243; _builder_version=&#8221;4.27.4&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_blurb title=&#8221;Session 7&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf805;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDMxMSJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Overeating &amp; Mindful Eating<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Session 8&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf154;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDMyMyJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Eating Well for Less<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Session 9&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf24e;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDM4OSJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Portion Control &amp; Breaking Habits<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Session 10&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf578;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; _dynamic_attributes=&#8221;link_option_url&#8221; _module_preset=&#8221;default&#8221; header_level=&#8221;h3&#8243; header_font_size=&#8221;26px&#8221; body_font_size=&#8221;20px&#8221; link_option_url=&#8221;@ET-DC@eyJkeW5hbWljIjp0cnVlLCJjb250ZW50IjoicG9zdF9saW5rX3VybF9wYWdlIiwic2V0dGluZ3MiOnsicG9zdF9pZCI6IjI0MDQwMiJ9fQ==@&#8221; border_color_all_image=&#8221;#FFD500&#8243; locked=&#8221;off&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Protein &amp; Fat<\/p>\n<p>[\/et_pb_blurb][et_pb_blurb title=&#8221;Session 11&#8243; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf496;||fa||900&#8243; icon_color=&#8221;#8A1A9B&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;191%&#8221; content_max_width=&#8221;1100px&#8221; _builder_version=&#8221;4.27.4&#8243; 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_builder_version=&#8221;4.22.1&#8243; _module_preset=&#8221;default&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_blurb title=&#8221;Message us&#8221; use_icon=&#8221;on&#8221; font_icon=&#8221;&#xf0e0;||fa||900&#8243; icon_color=&#8221;#3F185F&#8221; icon_placement=&#8221;left&#8221; image_icon_width=&#8221;43px&#8221; image_icon_width_tablet=&#8221;43px&#8221; image_icon_width_phone=&#8221;32px&#8221; image_icon_width_last_edited=&#8221;on|phone&#8221; _builder_version=&#8221;4.22.2&#8243; _module_preset=&#8221;default&#8221; header_font_size=&#8221;30px&#8221; body_font_size=&#8221;20px&#8221; custom_margin=&#8221;9px||48px|||&#8221; global_colors_info=&#8221;{}&#8221;]<\/p>\n<p>Visit our Access Support page to message us, and we&#8217;ll be in touch<\/p>\n<p>[\/et_pb_blurb][et_pb_button button_url=&#8221;\/access-support\/&#8221; url_new_window=&#8221;on&#8221; button_text=&#8221;Get support&#8221; _builder_version=&#8221;4.23&#8243; _module_preset=&#8221;default&#8221; custom_button=&#8221;on&#8221; 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