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 (14+ with a parent or carer), 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, balanced nutrition and portion sizes
2. Diets, goal setting and planning
3. Learning about values to help achieve goals and recognising emotional hunger 
4. Food labelling
5. Energy Balance, energy levels and moving more
6. Physical activity, stress and sleep
7. Responding differently to triggers and emotional eating
8. Overcoming barriers and steps to support weight loss
9. Drinks and snacking
10. Eating Out, takeaways and celebrations
11. Making it work for you
12. Healthy Habits for life (beyond the 12 weeks)

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

A Health Improvement Coach can assist you every step of the way to achieving and maintaining your goals to improve your health and mental wellbeing. They offer 1-2-1 support for mental wellbeing, weight loss and stop smoking support. This service offer six, one hour sessions 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.

Each community area has a named Health Improvement Coach. To speak to your local Health Improvement Coach, please visit the webpage or contact us at the Wiltshire Health Improvement Hub:

• Online: www.wiltshire.gov.uk/public-health-improvement-coaches
• Phone: 0300 003 4566 (Select Option 1)
• Email: health.coaches@wiltshire.gov.uk
• Facebook: @WiltshireHealthImprovementHub

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 1-2-1 weight management support. They can also access Healthy Us 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.