How do I know if I need to lose weight?
You can find out if you are carrying extra weight by calculating your body mass index (BMI). [Link to BMI calculator] This uses your height and weight to work out if you are a healthy weight. Having a BMI in the overweight or obese weight category puts you at an increased risk of health problems such as heart disease and diabetes.
You can also check your waist measurement to make sure you are not carrying too much weight around your middle. This can increase your risk of health problems.
How can I lose weight safely?
Using the Weigh to Live programme can help you make small changes to your eating habits to lose weight gradually, making you more likely to keep it off. Weigh to Live helps you lose between 5 to 10% of your current body weight. The plan is designed for you to lose weight safely, aiming to lose 0.5kg/1lb per week by following the meal plans, which reduce the amount of calories you eat each day. You should also be more active and include physical activity in your day.
Why should I aim to lose 5 or 10% of my weight? This seems like a small amount.
Losing just 5 to 10% of your weight has lots of health benefits and helps to improve your blood pressure, cholesterol, and blood sugars. This can lower your risk of developing:
- High blood pressure
- Heart disease
- Type 2 diabetes
- Certain cancers
How often should I weigh myself?
Once a week. Try to weigh yourself using the same weighing scales, at a similar time each week and in similar amounts of clothes.
How do I keep myself motivated?
Motivation is a very important part of achieving a healthy weight. It gets you started and can keep you going on tougher days.
- Start by making a list of all the reasons why you want to lose weight. Look back at this when you are finding things hard.
- Break down your goal into a set of smaller short-term goals. Smaller goals help keep you motivated and keep your weight loss on track.
- Get support from friends, family and health professionals. Having a support system helps when you need some extra motivation or a friendly push.
- Log into to your dashboard for motivational messages and useful articles to inspire and encourage you.
I have been following this plan for a few weeks but I am losing motivation.
Make a list of some non-food rewards to mark successes during the day. These don’t have to be expensive, it might be getting a new book, or taking a long bath.
I have stopped losing weight. What do I do?
Don’t be disappointed if you hit a plateau, this is normal. Your body may have adapted to the changes you have made. Use the BMI calculator to check your current calorie goal - now that you have lost weight it may need to be adjusted.
Hitting a plateau could be about how closely you have been following your plan. Perhaps check whether your portion sizes are still on track, or if you feel you have had any extras each day, go back to the original plan. Whatever the reason, you can get back on track.
I have tried and failed at a lot of diets before. How is this any different?
Successful weight loss involves making small changes that you can stick to in the long-term. Weigh to Live is designed to help you lose weight slowly over 12 weeks with simple diet plans and easy recipes.
I have tried and failed at following this plan. What do I do?
If you need more support, you might need to visit a health professional like a GP or a dietitian. Here is a list of dietitians in your area:
What do I do if I am eating out or at a party?
Make a plan in advance and stick to it. For example, you could have one course instead of two, or split dessert with a friend. Before you go out, eat a small healthy snack. This will stop you from over-eating.
How do I deal with temptation?
It is best to plan for treats. Trying to completely avoid certain foods can just make you want them more. The key is to find ways to fit in the foods you like, without going to excess. Try finding healthy alternatives for the foods you like and choosing smaller portion sizes. Remember treat foods are occasional foods, not everyday foods.
What to do if you have a bad day?
What’s done is done. There is nothing to gain from beating yourself up over a bad day. Use it as a chance to learn. Take a look at what went wrong and why, then think about what you could do differently next time. This way you can stop it happening again.
I have reached my target weight range. How do I keep within this range?
Well done on reaching a healthy weight range. You deserve major congratulations for what you have achieved. You've, no doubt, learned a lot to make it this far - keep up those healthy habits and you have every chance of maintaining a healthy lifestyle. Eat plenty of low-fat and high-fibre foods, like fruit and vegetables. Keep your treat foods in check. Eat slowly and stop eating when you feel full. Do at least 30 minutes of activity each day.