lowering weight

Weight Management

You may have been directed to this page because you would like some support in weight loss.

No matter where you are on your weight loss journey, we are here to help. Whether it’s a little or a lot, losing weight and keeping it off is no easy task.

It is worth having a think about why this is important to you? What would weight loss mean for you, in the context of your own life and health?

We use BMI and waist circumference as markers of being overweight or obese. We know that these don't tell the whole story and there are clearly other factors involved, but it can be a helpful marker of risk of disease, underlying health problems and metabolic syndrome. They are easy factors to measure and compare against your own previous markers, which is why we use them.

What is my BMI?

Your BMI is a measurement that uses a scientific formula to determine a person’s safest, healthiest weight based upon their weight and height together.

BMI = Weight (kg) / Height (m)². To calculate BMI, the metric formula is your weight in kilograms divided by your height in meters squared. BMI calculator

You can interpret your BMI results as follows:

Below 20 = slender-lean
20 to 25 = ideal weight range
25 to 30 = overweight (25-27 could be healthy range if large-boned and heavily muscled)
30 and above = very overweight/high risk
40 and above = extremely overweight / high risk for health complications

Genetics and your environment play big roles, and we know from many studies including those in patients following surgery for weight loss, that there is a complex interplay of hormones. Losing weight can be even harder if you have more weight to lose.

If you're overweight or obese, losing weight can reduce your risk of some potentially serious health problems: high blood pressure, heart disease, stroke and type 2 diabetes.

Most people who need to lose weight can get health benefits from losing even a small amount (about 5%) of their weight if they keep it off.

The keys to success:

Make realistic changes to your diet and physical activity that can become a part of your regular routine.
The best way to lose weight is to make long-term changes to diet and physical activity that result in a steady rate of weight loss.
Aim to lose weight at around 0.5kg to 1kg a week (1lb to 2lb), until you achieve a healthy body mass index (BMI).

Lots of us eat and drink more than we realise and do little physical activity. The result is often weight gain.

To lose weight, we need to change our current habits. This means eating less, even when eating a healthy, balanced diet – and be more active.

Changing behaviour and habits is really hard for all of us. It is important to acknowledge that stressors, work, family, home, finances, previous life experiences will all play a role in how we currently live our lives and will create challenges and barriers to any changes we would like to see: it is not just about 'willpower'! Finding a nutrition pattern that works for you, and you can stick to as part of your own lifestyle is really important.

Good science continues to teach us more about metabolic health, the role of hormones and different types of nutrition in weight loss. The great news is, that no matter your genetic make up or background in life, there may be an area of your life that with some different changes or switches, could help improve your physical health, mental health, general wellbeing and in some cases reverse the condition you have been diagnosed with.

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What Role Do Hormones Play?

Insulin is the master hormone. Insulin both stores glucose in the liver as both a 'glucose store' (glycogen) but also stores it as fat. Importantly, we cannot burn fat when insulin is circulating at high levels.
Cortisol (stress hormone) releases glucose from stores for the 'fight or flight' response
Thyroid hormones alter your metabolism
Leptin in the gut can impact satiety (feeling hungry) - can be affected by sleep

See Dr Dan Maggs' videos below

There are various services which you might be able to be referred to - take a look at the Weight Management Services that are available.

Our top tips

get moving

Being active is key to losing weight and keeping it off. As well as providing lots of health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.

increase whole foods

Focus on home-cooked food prepared with natural ingredients. Incorporate vegetables and fruits wherever possible and try to steer clear of processed, packaged and junk food as much as possible.

de-stress

Weight loss is going to be slower, and much less effective if you are stressed. Stress can increase production of cortisol, and high levels of cortisol can contribute to weight gain, so try to find ways to relax.

get a good night's sleep

If you are not sleeping well, it can make you feel tired and fatigued all day and can lead to cravings. Focus on getting good quality sleep for six to eight hours every night, and work towards if you are unable to do so.