Healthy weight in adults

Body Mass Index (BMI) is widely recognised as a suitable measure for underweight, healthy weight, overweight and obese. Use the NHS BMI calculator (opens new window) to work out your own BMI, 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, and 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!

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

To find out whether you are at risk of Type 2 diabetes you can take the Diabetes UK online 'Know your risk (opens new window)' assessment.

Eat a healthy balanced diet. Following guidance on the Eat Well Guide (opens new window) will support most adults wanting to lose weight, and to maintain a healthy weight. Look at some healthy swaps to improve current eating habits.

Start your day off well with these breakfast ideas (opens new window). It will help manage cravings throughout the day, and will help with weight loss, rather than skipping breakfast.

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.

Enjoy healthy snacks (opens new window) 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.

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 (opens new window).

Think twice about getting in the car. Instead, consider Active Travel (opens new window) by walking or cycling to work.

A good night's sleep is key to a healthy weight. For top tips on improving your sleep visit the Sleep Council (opens new window).

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.

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.

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.

Healthy Us is a free 12-week adult group weight management and healthy lifestyle programme available to anyone living in Wiltshire (with a Wiltshire postcode), aged 18 or over, with a body mass index (BMI) of 28 or above. To work out your BMI look at the 'What a Healthy Weight is' section.

The programme aims to educate individuals on achieving a healthy, balanced diet and overall healthy lifestyle through behaviour change to achieve personalised goals and targets. Other topics include physical activity, stress management and creating habits.

To book your place on the next programme, see Weight management for further information, or contact us at the Wiltshire Health Improvement Hub:

• Email: health.coaches@wiltshire.gov.uk (opens new window)
• Phone: 0300 003 4566 (Select option 1)

A Health Coach can assist you every step of the way to achieving and maintaining your goals to improve your health and mental wellbeing. They offer both 1-2-1 support and group programmes for emotional wellbeing, weight loss and stop smoking support. The 1-2-1 service offers six one-hour sessions, or twelve half-our sessions for smoking cessation, to people aged 18 + and is free.

If you work with people in Wiltshire and would like to know more about the service and how we can work together, you can email or phone us.

See Wiltshire Health Improvement Hub for further information, or contact us at the Wiltshire Health Improvement Hub:

• Email: health.coaches@wiltshire.gov.uk (opens new window)
• Phone: 0300 003 4566 (Select Option 1)
• Online: www.wiltshire.gov.uk/public-health-improvement-coaches
• Facebook: www.facebook.com/PublicHealthWiltshire (opens new window)
• Online referral

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.

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.

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

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

For support on managing your own mental wellbeing as part of your weight loss journey, have a look at Talking Therapies (opens new window). Courses are subject to change.

For adults with learning disabilities, they can access our Health Coach service for 1-2-1 weight management support. They can also access the Healthy Us group weight management programme for adults with a learning disability with the support of a carer. There are also a range of physical activity opportunities available for adults with learning disabilities.

Free weekly parkrun (opens new window) 5k events for all ages on Saturday mornings, walk, run, jog, volunteer, spectate.