welcome to my tools homepage

Welcome to my tools homepage, it’s where you’ll find important interactive tools that can help you achieve your goal.

Sign in >>

Register >>

Register now to personalise the tools so that they fit your specific requirements and are of maximum use:

  • set your targets
  • track your progress
  • find recipes
  • save favourite recipes
  • plan your meals
  • ways to get active
  • see what others are saying on the forum
Join my plan now
 

weight loss tracker tool

Please note: alli should not be used if your BMI is less than 28 or has been used for more than 6 months. Our support tools are still available for you to use through alli.ie.

Keep track of your weight loss progress

  1. Key in your weight:
    2. Activity level:

    What does this mean?

Your progress

 
  • Start
  • Your goal
  • Your current weight:
  • Your goal weight: Change
  • Your BMI is:

your targets

  • Your calorie target for today: KCal
  • Your maximum fat target per meal: g
  • Activity level:

Activity Tool

Select Ability Level

Suggested Activities

  • Knee to chest stretch

    This is a great stretch for the hips. Those who sit too much will benefit from this flexibility exercise.

  • Abdominal Crunch (heel on toe)

    This is a great exercise for toning and strengthen the muscles of the abdomen that help to stabilise your torso.

View All

Suggested Expert Opinions

  • Healthy Lifestyles

    In this video, Jason Anderson and Celina Harding talk about healthy lifestyles and how we can integrate exercise into our everyday lives.

  • Getting results

    In this video, Jason Anderson and Celina Harding talk about how to exercise and get results by starting with simple exercises at your own pace.

View All

Meal planner tool

Example of one day meal plan
Friday 3 September 2010


View full meal plan

1 Eat regular meals and snacks

Eating regularly – three meals that are reduced calorie and lower-fat, plus a snack.

2 Take your time

If you chew your food for longer it helps you feel fuller and is better for the digestion.

3 Eat a varied, balanced diet

The alli programme encourages you to eat foods from all the main food groups.

4 5 portions of fruit and vegetables a day

They contain fibre and a wide range of different vitamins and minerals.

5 Keep up your calcium

Swap whole-milk, cream and other dairy products for reduced-fat versions.

6 Less meat = less fat

Beans, lentils and peas are high in fibre. Adding them to meat dishes helps reduce the fat content.

7 Cut the fat

Trim away all the fat on meat and skin on poultry before cooking it.

8 Weigh food

Use a set of measuring spoons and weighing scales to keep to the right portion sizes.

9 Plan your meals in advance

Stay in control with our meal planner.

10 Preparing and cooking your food

Bake or grill instead of frying. Steam or boil vegetables.

11 Spray for success

Swap your cooking oil for an oil spray.

12 Consider your sauces

Use tomato-based sauces and salsas instead of creamy, cheesy versions.

13 Sensible salads

Choose lower-fat salad dressings.

14 Make a vegetable soup to save calories

A low-fat soup is an easy way to increase your intake of vegetables.

15 Don't eat on the run

Sit down and relish the food – even if it’s just a snack, your body needs to register the food and start digesting.

View more

1 There’s more to eating out than the food

Take the focus off your plate and enjoy the conversation.

2 Successful sipping

Sip a sparkling mineral water with a slice of lime while you look at the menu.

3 Alcohol costs more calories

If you decide to enjoy a drink, remember to allow for the calories.

4 Take your time when reading the menu

It can help you make wiser choices.

5 Chefs can adapt your meals

Ask for your meal to be lower-fat - grilled meat instead of fried for example.

6 Meat can mean lower-fat

Chicken and seafood are lower-fat protein choices than red meat.

7 See if lower-fat salad dressings are available

Ask for them to be separate from the meal and lightly dip in.

8 Make smart substitutions

Try mustard instead of mayonnaise. Tomato salsa dips instead of creamy, cheese dips.

9 Fast food

Best choices
Small plain burger, grilled chicken, salad (separate dressing), fish (no batter), fresh fruit, corn on the cob (without butter).

Foods to limit:

Small portion of chips, sauces, ice cream.

Foods to avoid:

Cheeseburger, large portion of chips, hot dog, cheese, mayonnaise, buffalo wings, ribs, desserts.

10 Chinese

Best choices
Plain boiled rice, stir-fry dishes (vegetable, chicken, prawn or beef, clear soup, tofu – not fried, steamed dumplings).

Foods to limit:
Prawn toast, spring roll, sweet sauces.

Foods to avoid:
Egg/special fried rice, duck, battered/deep fried/crispy choices, prawn crackers, spare ribs.

11 Pizza

Best choices:
Salad (separate dressing), thin crust, toppings; vegetables, prawns, tomatoes, seafood, plain chicken

Foods to limit:
Dough balls (no dip), ham, chicken, cheese.

Foods to avoid:
Deep or stuffed crust, extra cheese, pepperoni, sausage, oil, garlic bread, coleslaw.

12 Indian

Foods to avoid:
Tandoori dishes, tikka dishes, madras, jalfrezi, balti, dopiaza, plain, boiled rice.

Foods to limit:
Onion bhajis, poppadoms, pickles, naan bread (plain), pilau rice.

Foods to avoid:
Anything with coconut milk, creamy kormas, pasandas, masalas, biryani, peshwari naan, ghee/oil on top of curry.

13 Italian

Best choices:
Tomato-based sauce, bread sticks, seafood (not fried), minestrone soup, sorbet.

Foods to limit:
Ice cream, grated parmesan, pesto.

Foods to avoid:
Creamy pasta sauces, garlic bread, creamy puddings like tiramisu and zabaglione, fritto.

14 Pub

Best choices:
Soup (not cream-based), lean meat ploughman’s, jacket potato (with baked beans or tuna without mayonnaise), sandwiches (lean filling, no butter or spread), chilli, baked fish.

Foods to limit:
Stew and dumplings, cottage pie, smoked fish ploughman’s, fish pie, sauces.

Foods to avoid:
Jacket potato with cheese, pasties/pies, chips, crisps, roast, quiche, cheese or paté ploughman’s, potted prawns/shrimps, fish and chips, lasagne, sausage and mash.

15 Thai

Best choices:
Clear soups, seafood salad, stir-fried dishes, steamed rice, sticky rice.

Foods to limit:
Steamed fish (can be steamed in oil and water), spring rolls.

Foods to avoid:
Anything with coconut milk or coconut cream, deep-fried starters, fried rice.

View more

1 Make a list

It helps you feel more in control and save you time as well.

2 Don't tempt yourself

Leave high-fat items or alli-unfriendly ingredients on the shop shelves.

3 Try not to shop when you're hungry

You may be tempted to snack on fatty food.

4 Avoid processed and fast food

They’re usually high in fat.

5 Sensible meat choices

Choose lean meat and fish, poultry.

6 Top up your trolley with more fruit and vegetables

They’re low fat and an important source of vitamins.

7 Read the content labels of products

It will help you keep to your fat and calorie targets per meal.

8 Avoid certain aisles

Some aisles are full of unhealthy choices so steer clear.

9 Every step counts

Park the car further from the entrance to the shop and enjoy a couple of minutes extra walking.

10 Burn calories while you shop

Walk briskly around the shop. Do heel raises while you wait in the queue. What are they?

View more

Recipe Tool

 

Recipe of the day