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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?


Wiltshire Council offer free 12 week vouchers for residents in Wilthsire meeting the referral criteria to access either Slimming World or Weight Watchers. You will need to speak to your GP to see if you meet the criteria and gain access to the free vouchers. For people who do not meet the criteria you can also access these services through funding it yourself.

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To get support on achieving your healthy lifestyle goals you may want to seek support from our Health Trainers through 6 1-1 sessions.

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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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Last updated: 30 June 2017 | Last reviewed: 30 June 2017