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 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!

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.

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

Eat a healthy balanced diet, following guidance on the Eat Well Guide 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. 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 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.

Think twice about getting in the car. Instead, consider Active Travel 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.

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 group weight management course open to anyone living in Wiltshire, aged 18 or over, with a body mass index (BMI) of 28 or above. (To work out your BMI look at the What is a Healthy Weight? tab above)

The programme is designed to give you the tools you need to make small but sustainable changes that can be maintained long term. We will support you to lose weight and maintain this weight loss.

Each interactive session is one hour, led by a weight management coach, and covers the following topics:

1. Introduction and Balanced Nutrition
2. Energy Balance, energy levels
3. Setting meaningful and realistic goals and recognising emotional hunger
4. Portion sizes and ways to manage portion sizes
5. Food labelling
6. Halfway point review
7. Wellbeing tools and techniques for overcoming emotional eating
8. Making healthier food choices
9. Sugar - sugary drinks/alcohol
10. Physical activity, sleep and sedentary behaviour
11. Eating Out
12. Review and next steps/Celebration

The course is currently delivered virtually, and when we are able to, we will also set up face to face group courses throughout the County.

To book your place on the next course complete this referral form or contact us at the Wiltshire Health Improvement Hub:

Email: health.coaches@wiltshire.gov.uk

Phone: 0300 003 4566 - option 1

Facebook:www.facebook.com/WiltshireHealthImprovementHub

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 free 1 hour sessions of one-one support for healthy eating, increasing physical activity, reducing alcohol intake, stopping smoking and emotional wellbeing. They will help to build confidence and motivation to enable you to achieve your goals, in a supportive and encouraging way.

To read a Health Trainer case study, go to the 'weight management service case studies' section at the bottom of this page.

Contact

You can self-refer online by visiting: http://www.wiltshire.gov.uk/public-health-trainers 

Email: health.coaches@wiltshire.gov.uk or wcouncil.healthtrainers@nhs.net

Phone: 0300 003 4566  (please select option 1)

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 read an Active Health case study, go to the 'weight management service case studies' section at the bottom of this page.

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. Speak to your GP for more information about being referred to the programme.

Living with diabetes can be stressful but there are plenty of little ways to make it easier while enjoying life.

If you are living in Wiltshire and have been diagnosed with Type 2 Diabetes you may benefit from visiting the Wiltshire diabetes wellbeing website.

Throughout this site you'll find ideas, help and local resources to uplift your well-being so you feel your very best.

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 our IAPT service. Courses are subject to change.

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.

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