Top tips for healthy weight loss:
The problem - overweight and obesity
In England, almost 7 out of 10 men and 6 out of 10 women are overweight or obese, and a quarter of adults are obese.
Being overweight or obese increases your risk of developing serious diseases such as type 2 diabetes, coronary heart disease and some cancers.
The risks of developing these diseases increases the more overweight you are.
Obesity can also affect your quality of life and lead to psychological problems, such as depression and low self-esteem.
Ideally it is better to avoid becoming overweight by eating healthily and exercising regularly and maintaining this throughout life.
But problems with weight gain are common so here is some information to help you lose weight sensibly and healthily.
To help you find out if you have a healthy body weight, measure your body mass index and waist circumference.
To lose weight, the energy you take in from food must be less than the energy you use – eat less, move more!
Set yourself realistic goals to achieve a healthy weight.
Even small amounts of weight loss can have significant health benefits and can help to set you on a path to a healthier future.
Guidelines recommend that you should try to lose weight gradually, about 1-2 lbs (approximately 0.5-1.0 kg) a week
Different approaches to weight loss will be successful for different individuals, so try to find a weight-loss plan which will work for you.
Try to make healthy diet and lifestyle changes you can keep, even after you have reached your desired weight, so you don’t regain the weight you have lost!
Your body weight is determined by the amount of energy obtained from your food compared to the amount of energy that your body is using.
The surplus energy you take in from food and drink is stored as fat.
To lose weight, the energy you take in from food must be less than the energy you use, in other words eat less and exercise more.
There is no ‘quick fix’ for obesity. Weight loss takes time and commitment.
However, even losing and keeping off even a small amount of weight (e.g. 3% of body weight if you are obese or about 5% for most people) can produce significant health benefits and reduce your risk of developing obesity-related diseases like type 2 diabetes and heart disease. Losing 5% of your weight means, for example, losing 5 kg if you weigh 100 kg. Healthy weight loss
Sensible weight loss
Sensible weight loss should be seen as an overall lifestyle change which involves eating a healthy balanced diet and doing plenty of physical activity.
Guidelines recommend that you should try to lose weight gradually, about 1-2 lbs (approximately 0.5-1.0 kg) a week. This way, the weight is more likely to stay off.
This rate of weight loss is based on using up 600 kcal per day more than you take in. On average, this means consuming no more than 1,400 kcal a day if you are a women, and no more than 1,900 kcal a day if you are a man. The amount of weight you lose will depend on how much weight you need to lose and how active you are.
Different approaches to weight loss will be successful for different individuals including Hypno Gastric Band, so try to find a weight-loss plan which will work for you. Gastric Band supports calorie intake and portion size which is an important part of a weight loss strategy, but success is likely to depend on how well you can stick to your plan.
Whichever weight loss plan you choose, try to ensure that at the end of the plan you make some long-term health and lifestyle changes so that you can keep the weight you have lost off.
Eating healthy balanced meals and keeping physically active is important during and after you have reached your desired weight loss with Hypno Gastric Band
Things to consider
It is not advisable to lose weight whilst pregnant. Parents/carers of children who are overweight or obese should seek advice from a health professional about what you can do and what support is available in your area.
If you suffer from any medical condition you should always ask your GP before starting a Hypno Gastric Band weight loss plan.
It is important to maintain a healthy weight.
Weight loss which results in somebody being underweight can also cause health problems. Boys, girls, men and women from all backgrounds and ethnic groups can be affected by eating disorders. If you think you, or somebody you know, may have an eating problem or disorder, help is available.
Healthy weight loss - Physical activity
Do 45-60 minutes of moderate intensity physical activity every day for weight loss
There is evidence to show that people who combine regular physical activity with a healthy eating plan are more successful at losing weight and keeping it off.
Adults should try to be active daily. Being physically active has many health benefits, including helping to maintain a healthy weight. For more information about the benefits of physical activity and how to incorporate it into your daily life.
Public Health England recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous intensity aerobic activity a week (or a combination of both)
Muscle strengthening activities on two days or more of the week.
Moderate intensity physical activity causes you to get warmer and breathe harder and your heart to beat faster (but you should still be able to carry on a conversation). Brisk walking and cycling on level ground are both examples of moderate intensity exercise.
Vigorous activity causes you to breathe hard and fast. If you're working at this level, you won't be able to say more than a few words without pausing for breath. Running and aerobics are both examples of vigorous exercise.
Physical activity increases the amount of energy you are using, it increases your muscles (lean tissue mass), it helps to maintain your metabolic rate and maintain weight loss. Physical activity also reduces the risk of weight loss reaching a plateau level, which is often seen when people are trying to lose weight. If you are not used to physical activity, you should first aim to gradually build up to 150 minutes of moderate intensity activity per week.
As your fitness increases, you can then increase your level of physical activity beyond 150 minutes and start to include more vigorous intensity exercise.
Whatever your size or shape, you should be able to find an activity you enjoy.
This Girl Can is a national campaign developed by Sport England and is a celebration of active women who are doing their thing no matter how well they do it or how they look.
Here are some tips to increase your physical activity:
Find a type of physical activity you enjoy, this can be anything from walking the dog, dancing, gardening, going to the gym or playing a team sport. The more you enjoy it, the more you are likely to do.
Exercise with a friend and use each other for motivation.
Try to make physical activity part of your daily routine, such as walking to work and taking the stairs instead of the lift.
Don’t set yourself unrealistic targets; not everyone will be able to run a marathon!
Here is a guide to how much energy you can use by being physically active: Each person will use a slightly different amount of energy for each activity, depending on things like body size and age.
These figures are for an average adult weighing 70kg, and doing the activity for 30 minutes.
Activity Calories used in 30 minutes (kcal)
Brisk walking (3.5mph) 133
Cycling (12mph) 280
Running (6mph) 350
Park football 245
Aerobics class 228
Yoga (hatha) 88
Weight loss support
It has been shown that weight loss plans which provide some form of social support are easier to stick to, compared to those which don’t. This could be as simple as having a ‘buddy’ to take part in physical activity with you, joining an online weight-loss community or attending organised weight-loss programme meetings in your area.
Hypnosis is an effective method to manage your weight.
Imagine what it would be like to be a non-smoker! Free from the urges to light up whenever you see someone else smoking, no more standing outside in the cold. More time with your friends, family and colleagues when you go out socialising; no more living your life just for the next cigarette.
If you are ready to change your eating and exercise habits for good, then contact me today.