Diary : The new guidance from NICE suggests keeping a diary of everything you eat to help keep those extra pounds off . They are pastimes that millions of us do every week to keep relatively fit and healthy . Dancing , gardening and walking up hills are all well-known as simple exercises that would help to fight the flab . But the health watchdog NICE believes we should be given official guidance to remind those who don ’ t bother - and that we should keep a daily diary alongside details of meals , snacks and drinks . The watchdog warns to pay particular attention to lattes , high protein drinks , nuts and alcohol which contain hidden calories they may not realise they have consumed . It is estimated that a quarter of adults in the UK are obese although this is projected to increase to almost two thirds by 2050 . The condition is thought to cost the health service and economy £16 billion a year through medical treatment , sick days and benefits . Officials from NICE hope that encouraging adults to ‘ self-monitor ’ their activity and food intake will prompt them to adopt healthier lifestyles . They are particularly concerned that the emergence of a ‘ coffee culture ’ in recent years has led to Britons consuming calorie-laden lattes and muffins on top of their meals and snacks . Guidance also points out that many adults who do exercise underdo the good work immediately afterwards by ‘ refuelling ’ on high sugar sports drinks and protein shakes . Additionally , the watchdog instructs parents to avoid giving children sweets at weekends , the school holidays or even for good behaviour . Even in small amounts , they can ‘ disrupt ’ everyday healthy eating habits and lead to obesity , they state . Scroll down for video . They also encourage parents to ensure children get at least nine to ten hours sleep a night as staying up late is linked to being overweight . Other recommendations include urging adults not to drink too much alcohol as this also contains high numbers of hidden calories . It points out that even if a woman sticks within the recommended safe limits of 2 to 3 units a day – a large glass of wine – this contains as many calories as Mars bar . Do n't undo good work at the gym by drinking protein shakes or high sugar sports drinks afterwards . Avoid calorific coffees like lattes – and the muffins and cakes that come with them . Remember nuts and alcohol have 'hidden calories ' . Do n't allow children more than two hours of 'screen time ' a day – which includes watching TV or playing handheld video games . Have 'TV-free ' days and go on a walk or cycle-ride instead . Source : NICE guidance . Professor Gillian Leng , Deputy Chief Executive at NICE , said : ‘ Overweight and obesity is an enormous concern for the health service in England , it has a huge personal health cost to the individual and the financial impact of dealing with obesity and its associated conditions and its associated conditions is creating a significant burden on the NHS . ‘ A significant amount of effort is needed to lose weight and keep it off . This guidance sets out the many things individuals can do to maintain a healthy weight that are known to be effective . Professor Susan Jebb , an expert in diet and population health at the University of Oxford , said : ‘ In 21st century Britain most people are less active than recommended for good health and it is all too easy to eat more calories than we need – weight gain is unfortunately all too common . ‘ The recommendations emphasise the value of reducing the consumption of energy-dense foods and the amount of time spent sitting down and inactive. ’ The guidance also states that ideally , children should have no more than two hours screen time a day – which includes watching TV or playing handheld video games . Parents are also encouraged to have TV-free days either weekly or monthly and spend the time going for a walk or cycle ride . Tam Fry , of the National Obesity Forum said : ‘ Finally NICE is getting the message , sometimes you have to be cruel to be kind . ‘ Children , and maybe their parents too , will rebel against the advice that sweets should never be offered as treats on any day of the year - but both will welcome the advice long-term. ’ Move more : It also suggests people try and get more active to keep their weight within healthy levels . Only yesterday the head of the NHS Simon Stevens launched an initiative that will very overweight patients referred for cookery classes and Zumba keep fit sessions . Sessions paid for by the health service will teach adults to boil , grill and steam food rather than dunking them in the frying pan . They will also receive vouchers to attend exercise sessions at local community centres or gyms .
Health ##care NICE is keeping a diary of every morsel consumed . Warns recent addition of calorie - laden foods is linked to obesity epidemic . Suggests reduces children 's ' screen reading ' to just two hours a day . Hopes advice will cut the numbers of overweight children in the UK .