Joint & back pain
Coronary heart disease
High blood pressure
Reduced life expectancy
Type 2 diabetes
If you’re worried about your health now, or how being overweight could affect you in the future, there are many ways to lose weight. This includes healthy dieting, regular exercise, and burning more calories than you eat. There’s no quick or easy fix, but there is lots of help and support in Salford for you.
Your diet is not the only area to focus on if you want to lose weight. If you don’t do much physical exercise, then getting active can have a really positive impact on your health and your weight. You’ll soon be burning calories and shedding pounds.
Even if you just walk around the park or take the stairs at work once a day, any kind of activity is better than nothing to help you get started.
Many of us don’t realise how much food we eat in a day, as we often pick up snacks without thinking about them. By keeping a food diary throughout the day, you’ll see exactly what you’re eating and when.
You can then see which parts of your diet you should reduce or cut out, and what kind of food swaps you could make for healthier mealtimes.
Download the 12 week weight loss plan from the NHS, and you’ll have a tried and tested guide to help support your weight loss journey. It includes everything you need to lose weight safely, build good habits, and keep weight off.
You’ll get help and guidance on a healthy diet and exercise, including meal tips and a planner to track your daily activity.
Another way to lose weight is to reduce the number of calories you eat each day. On average, men should have around 2500 calories a day, whilst women should aim for 2000. But to lose weight, you should safely reduce your intake by about 600 calories.
Use a calorie counter to track how much you are eating each day. Reducing portion sizes and swapping snacks for healthier alternatives is a great place to start.
For a healthy amount, aim to lose between 0.5kg and 1kg (1lb to 2lb) week
Make sure you eat a healthy, nutritious and well-balanced plate at meals
Avoid crash diets. They are drastic, unsustainable and can be dangerous
Accept the challenge, and realise there may be times when you slip-up. That’s OK
If you don’t like a certain exercise, change it for one you can enjoy regularly
Drink plenty of water – the government recommends 6-8 glasses a day
If you’re concerned about the weight of a friend or family member, it can be very difficult to raise the issue and talk about your worries.
Weight is a sensitive issue for all of us, but it’s important that you don’t let it affect someone else’s health or wellbeing. There’s plenty of advice and support to help you approach the subject with your loved one.
Available help in your area
There are many different opportunities for help and support losing weight in Salford, including community weight loss groups and specialist programmes. Explore the events below, or speak with local GP.