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weight management

Achieving and maintaining a healthy weight is about more than just numbers - it's about feeling good, reducing health risks, and supporting your body in the best way possible.

Why a healthy weight matters

  • Maintaining a healthy weight can help:
  • Reduce your risk of heart disease
  • Lower the risk of developing Type 2 diabetes
  • Reduce strain on your joints, especially knees and hips.

Info from NHS Healthy Weight

Understanding calorie needs

  • Daily calorie needs can vary, but average maintenance levels are:
  • Men: 2,500 calories/day
  • Women: 2,000 calories/day
  • These numbers change depending on:
  • Age
  • Height
  • Weight
  • Baseline activity levels

Weight loss or weight gain?

  • To lose weight:
    Maintain a calorie deficit - eat fewer calories than your body uses.
    Recommended deficit: 600 calories below your maintenance level.
  • To gain weight:
    Maintain a calorie surplus - eat more calories than your body burns.
    Try adding 300-600 calories/day gradually to start.

More guidance from the British Dietetic Association - Achieving a Healthier Weight

Support and local resources

Need help getting started?

Helpful apps for weight management

NHS Weight Loss App - Free 12-week plan to help build healthy habits: Download for iOS  Download for Android

Tips for managing your weight

General tips:

  • Don't skip meals - it can lead to overeating later
  • Exercise regularly - aim for the recommended activity levels
  • Talk about your goals - sharing with a friend or family member can help keep you motivated

 If you're gaining weight:

  • Add healthy calories gradually - 300-600 extra/day
  • Eat smaller meals more often and include snacks
  • Keep easy-to-prepare snacks handy
  • Try strength training - it can help build appetite and support healthy weight gain

When to speak to a GP

Speak to your doctor if:

  • You've lost weight suddenly
  • You're losing weight without trying
  • You feel like you use food or control of food to manage emotions
  • Getting professional help is a sign of strength, and there's support available when you need it.