Managing Your Weight

Weight can creep up over the years, especially if you have an office-based sedentary job and little time for leisure time physical activity. 

The number of people who are overweight in Britain is rising fast - already over half of our adult population are overweight or obese.

Carrying a lot of extra weight as fat can greatly affect your health.  It increases the risk of conditions, such as coronary heart disease and diabetes, as well as range of other problems from sleeping difficulties to back pain.  The extra weight itself may lead to wear and tear which may cause mobility and joints problems.

You are at increased risk of health problems if your extra weight is carried around your middle and are at particular risk of developing coronary heart disease, high blood pressure and diabetes.

The good news is that losing even small amounts of weight can benefit your health. Keeping close to a healthy weight can help lower blood pressure and reduce the work load of your heart.  It will also help lower your cholesterol level and reduce the risk of developing diabetes.  And you can do this by making small, but healthy changes to what you eat and by being more active.

Why do we gain weight?

The most common cause of excess weight gain is when you take in more energy (calories) than your body can burn up. If you eat a lot of fatty foods, sweet foods or sugary drinks, you are more likely to put on weight. 

If you eat more calories than your body burns up, the extra calories are stored as fat and too much fat results in putting on weight.  You are even more likely to put this weight on if you are physically inactive. 

Genetic differences may cause some people to gain weight more easily than others.  Certain medical conditions which affect hormones and certain medications may also contribute to weight gain.

How can I lose weight?

The best way to lose weight is by reducing your calorie (energy) intake by cutting down on the fat and sugar in your diet and following a healthy balanced diet.   

Being physically active also plays an important part in losing weight as you burn up energy (calories).  For more information on physical activity please visit other areas in this section of the website.

Try not to lose weight too quickly.  Losing weight slowly and steady about 1-2 lb (between half a kilo and 1 kilo) a week is healthier, and you are more likely to keep the weight off for good.  Gradual weight loss is the safest and most effective long term way to lose weight.

Crash diets are not a healthy option.  Losing weight quickly involves losing essential water and muscle as well as fat.  So, although the scales may read less, your body has not lost much fat.  When you stop the crash diet you are likely to not only regain the weight that you have lost but you may also put on even more weight.  

Please see our Publications section for more information on how to lose weight.  You may find the following particularly useful:

So you want to lose weight for good (PDF)
Taking control of your weight (PDF)

Other organisations

Weight Concern www.weightconcern.co.uk

British Dietetic Association www.bdaweightwise.com

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