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Weight management

A man measuring his waist with a tape measure

If you're overweight, it can put your health and wellbeing at risk.  Losing even a small amount of weight, has many health benefits and can make a big difference to your life.

It's advised that small, simple changes to what and how much you eat and drink, can really help you lose weight. 

Remember...It's not just about what you eat and drink, you also need to take regular physical activity.  Even 10 minutes of brisk walking a day or mowing the lawn counts!

Health benefits

Losing and maintaining a healthy weight has numerous health benefits.  It can help you:

  • Reduce your risk of Type 2 diabetes, heart disease, stroke and some cancers

  • Lower your blood pressure and cholesterol levels

  • Reduce back and joint pain

  • Feel less tired

  • Increase your energy levels

  • Move more easily

  • Reduce your breathlessness

Maintaining a healthy weight

When you reach a weight you're happy with, it's important not to undo all your hard work, by slipping back into old habits. 

There are a few steps you can take to help manage your weight, such as:

  • Set yourself goals: This can help keep you motivated to continue eating healthily and exercising.  Maybe there's a special occasion coming up, which you want to look your best for?

  • Stick to lower calorie eating: In order to lose weight to begin with, you normally reduce your calories by eating less.  If you start eating more, it's possible that the weight will return.

  • Plan ahead: Try to maintain your healthier eating habits, even when you have a change in your routine, such as going on holiday.  If you plan ahead, you're less likely to slip up.

  • Eat breakfast: Research suggests that eating breakfast can help you control your weight, as it stops you getting too hungry and snacking on unhealthy food between meals.

  • Stay active: If you exercised to help you lose weight, try to stick with it and make it part of your new routine.  If you're just starting to exercise more, build it up gradually.

  • Weigh yourself regularly: Remember to weigh yourself at least once a week, as it will help you keep an eye on any changes to your weight.

  • Connect with others for support: Join a local group and connect with other people who are trying to manage their weight.  It can help give you extra motivation to stay on track.

  • Keep it interesting: Don't stick to the same things all the time, as you're likely to get bored and slip back into your old ways.  Mix it up a bit by trying different healthy recipes or walking a different route with the dog.

For more top tips, take a look at the NHS website.

Herefordshire Council support

If you’re looking to make some changes to achieve a healthier weight, the council's Healthy Lifestyle Service offer free, expert and personalised support for people living in the county or those registered with a Herefordshire GP.

To find out more about the support available or to book a place on a support session near you, simply...

🌐 Book a Healthy Lifestyle Support Session

💻 E-mail hlts@herefordshire.gov.uk

📱  Call 01432 383567

Local support

Healthier You, the NHS Diabetes Prevention Programme in Herefordshire, provide a coach-led group programme with practical advice that’s proven to reduce the risk of developing Type 2 diabetes.  There's also a handy online app and know your risk tool.  You will need to contact your GP practice to find out if you’re eligible for the programme and to be referred.

Herefordshire Healthy Mums offer a free 12 week course to help mums with little ones under the age of 2, provide a healthy lifestyle for them and their family.

Talk Community Directory provide details on hundreds of different local services and groups, which can help you be more active or eat healthier, so you can better manage your weight.  Take a look today for inspiration!
 

National support

Better Health offer a vast range of information and advice to help you lose and manage your weight, including a free NHS Weight Loss Plan, BMI calculator and Easy Meals app.  There's also the how are you quiz, which gives you a personlised health score in less than 10 minutes, to help point you in the right direction.

NHS Digital Weight Management Programme is a 12 week online behavioural and lifestyle initiative to support adults living with obesity, who also have a diagnosis of diabetes and / or hypertension, to manage their weight and improve their health.  You will need to contact your GP practice or local pharmacist to be referred onto the programme.

Did you know...

Even small changes like drinking water instead of sugary drinks or not having sugar in your tea or coffee, can make a BIG long term difference!