Weight Management

Maintaining a suitable weight is important for health and weight should be neither too high nor too low. A major concern for any individual who struggles to maintain a suitable weight is the potential effect on health in terms of the risk of future development of diabetes, heart disease, joint problems and immobility. If you are already active in sport then there is also the added issue of the effect this may have on your performance.

WEIGHT GAIN = Energy IN > Energy OUT.

WEIGHT BALANCE – Energy OUT = Energy IN.

WEIGHT LOSS – Energy IN < Energy OUT.

DOs and DON'Ts

DO:

  • Follow a well-balanced diet - The first step towards healthy eating is choosing real, fresh and unprocessed foods and snacks but you must also keep an eye on your portion sizes. Be realistic about your energy requirements based on your activity levels.
  • Be patient - consider weight loss in a sensible and manageable way.
  • Combine your diet with physical activity/exercise - This will help you to achieve and maintain your weight loss goals whilst also improving your health and reducing your risk of disease.

DON’T:

  • Aim for quick losses - It may be encouraging to see the weight drop off but this is rarely maintained because it usually results in the body losing muscle rather than fat, and is not helpful to general health or activity.
  • Give in to the barriers - There are potential barriers to eating healthily or exercising but if you want to lose weight these are the two key components.
  • Give up - If you run into problems, talk to a friend or relative. Check whether there are any local support sessions you can attend, or you could try a slimming club, but check that it operates on the basis of healthy eating. Seek help from a registered dietitian or nutritionist if needed.