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Healthy weight in adults

6 out of 10 adults nationally and in Wiltshire are reported to be overweight. This page is for adults living in Wiltshire to have clear and consistent messages about healthy weight and to know what support is available to help working towards a healthy weight.

Body Mass Index (BMI) is widely recognised as a suitable measure for underweight, healthy weight, overweight and obese. Use the NHS BMI calculator to work out your own BMI to then see below what support is available for you.

Being a healthy weight is important to reduce your risks of weight related diseases, such as high blood pressure, stroke, cancers, heart disease as well as mobility problems. 

It is never too late to get support for your weight despite how many attempts you may have made previously – don’t give up!

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Being above a healthy weight increases the risks of many diseases, such as heart disease, stroke, type 2 diabetes, some forms of cancer. A healthy lifestyle which includes regular physical activity and a healthy balanced diet will help reduce these risk factors.

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Top Tips for healthy weight in adults

Eat a healthy balanced diet, following guidance on the Eat Well Guide will support most adults wanting to lose weight and to mantain a healthy weight. Look at some healthy swaps to improve current eating habits.

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Start your day off well with these breakfast ideas. It will help manage cravings throughout the day, and will help with weight loss, rather than skipping breakfast. Close
To avoid the temptation of sugary drinks; take a bottle of water with you instead. Staying hydrated will prevent you from filling up on empty calories from sugary drinks. Close

Enjoy healthy snacks as part of healthy diet and keeps you going until meal time. Aim for 3 meals and no more than 2-3 healthy snacks a day. Skipping meals won’t help in losing weight, but will increase your cravings as your blood sugar levels drop.

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Consider how much time you spend sat down in a typical day. Do you have a desk based job where you are sat down most of the day? Follow these  tips to be more active during your working day. Close

Think twice about getting in the car. Instead, consider Active Travel by walking or cycling to work.

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A good night’s sleep is key to a healthy weight. For top tips on improving your sleep visit the Sleep Council.

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Aim for 30 minutes of physical activity 5 times a week. This could involve walking, cycling, a gym session or swimming, For more ideas of what you could do to be more active, see returning to sport.

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Set yourself SMART (Specific, Measurable, Achievable, Realistic, Timed) goals to support you on your weight loss journey. For example, rather than setting yourself a goal of not eating any more chocolate, set a goal such as, swap a daily chocolate bar for a healthier snack on two or three days of the week. As you begin to achieve this goal, you can then review your goal and set yourself a new challenge. Set yourself up to achieve, not to fail. Close
Preparation is key to achieving your weight loss goals. For example, planning your shopping list before you go to the supermarket will help to focus on buying healthier foods for your meals. Plan your weekly physical activity; if it is scheduled in you are more likely to go and do it. Close

What support is available for adults?

What is it?

Shape Up 4 Life (SU4L) is a FREE 12-week Tier 2 Weight Management programme that supports people to lose weight and keep it off long term.

SU4L is run in groups of 12 – 15 people, during the daytime and evening in community settings; sessions are interactive, practical and discussion based.

Each 1.5-hour weekly session consists of a 45-minute nutrition workshop covering topics such as snacking, portion sizes, fats and sugar. Followed by 45 minutes of light exercise such as circuits, boxercise, resistance bands and seated exercise.

The programme focuses on behaviour change, individuals have their weight taken each week and are encouraged to work towards a 5% weight loss goal by week 12; with follow up sessions at 6 and 12 months.

Who is it for?

  • People that want to lose weight
  • Aged over 16 with a BMI ≥ 30 kg.m² or ≥28 with comorbidities
  • Living within Wiltshire
  • Appropriate for people with health conditions* such as type 2 diabetes, controlled high blood pressure and depression.

Contact:

Secure email:shapeup4life.wiltshire@nhs.net

Telephone: 0800 246 5877

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To get support on achieving your healthy lifestyle goals you may want to seek support from our Health Trainers. 

The Health trainer team can offer 6 sessions of one-one support for healthy eating, increasing physical activity, reducing alcohol intake and stopping smoking. They will help to build confidence and motivation to enable you to achieve your goals. 

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Active Health is our scheme for physical activity opportunities for those referred by a medical professional. There can be a range of medical reasons for referral, and a range of exercise programmes available across the county in Leisure Centres and other local facilities at a reduced rate.

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To increase your opportunities for daily physical activity, consider walking or cycling to work or to pick your children up from school, get help with planning a safe route.

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For support on managing your weight and preventing the onset of type 2 diabetes, you can access the National Diabetes Prevention Programme. Speak to your GP for more information about being referred to the programme.

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There are plenty of local physical activity opportunities, including returning to sport sessions.

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For support on managing your own mental wellbeing as part of your weight loss journey, have a look at our IAPT Service. Courses are subject to change.

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For adults with learning disabilities, they can access our Health Trainer service for weight management/healthy eating/physical activity support. They can also access Slimming World or Weight Watchers with the support of a carer. There are also a range of physical activity opportunities available for adults with learning disabilities.

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Free weekly parkrun 5k events for all ages on Saturday mornings, walk, run, jog, volunteer, spectate.

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Last updated: 25 June 2018 | Last reviewed: 25 June 2018