Meal Service Nutrition and Wellbeing Resources Healthy Weight Loss Achieving Healthy Weight Loss This advice is for people who are generally well, with a good appetite. If you have been given special dietary advice concerning a health issue, you should follow that advice. Achieving a healthy weight Being a healthy weight is an important part of keeping well. This guide provides some hints and tips on how to achieve healthy weight loss. It is still really important to eat regularly, even if you are aiming to lose weight. A variety of nutritious foods is also important. We can tailor your meal service to help you achieve your weight loss goals. How do I know if I am overweight? To check if your weight is within the healthy range, use the Body Mass Index (BMI) chart. Why is it important? Does being overweight matter that much? Yes. It can increase the risk of developing: Diabetes High blood pressure Heart disease Stroke Osteoarthritis Some types of cancer The good news? If you are overweight, losing just 5-10% of your body weight and keeping it off will have a positive effect on your health. What about calories? We refer to calories (kcals) when we are talking about how much energy we can get from food and drinks. The key to maintaining a healthy weight is to eat the right number of calories for how active you are. This is so that the energy you consume is roughly the same as the energy you use. No matter how much you weigh, if you are losing weight unintentionally, let your GP know straight away. This can be a sign of being malnourished. Reducing your calorie intake by up to 500 calories per day should result in gradual weight loss. What does a healthy diet look like? If you want to lose weight, you should be aiming for a balance: Base your meals on starchy foods; not only are they a good source of fibre and B vitamins, they help to keep us feeling full. Eat plenty of fruit and vegetables; at least five a day - another great source of fibre and vitamins. Cut down on foods high in saturated fat and sugar; these are high in calories. Get more active; burn calories, lose weight, and feel better! LILS healthy hints Chew your food well and wait a little while after meals before deciding if you need more. Be careful with your portions. For example, a portion of pasta or rice should be roughly the size of your fist. Our sense of hunger can get confused with thirst. Have a refreshing drink before deciding whether you feel hungry. Aim to drink 6-8 cups of fluid each day. Eat regular meals. Depriving yourself and skipping meals can make you feel tired and weak. You might also be missing out on essential nutrients. If you have a tendency to snack, think of some tasty filling and healthy options. A couple of crackers with light cream cheese is a good choice. Labels. Read them well to help you choose healthy options. Look for the number of kcals (calories). Be wary of ‘low fat’ or ‘lighter’ products that contain more sugar instead. Did you know? There are almost exactly the same number of calories in a ‘light’ digestive biscuit than in the original version. Small swaps can make a big difference Making a sandwich with lower-fat spread rather than butter can save up to 100 calories Enjoy drinking fruit squash? Opt for a ‘no added sugar’ version and, for every two glasses, you will save around 90 calories Swapping a serving of mayonnaise for the light version will save you around 120 calories Two malted milk biscuits rather than two milk chocolate digestives saves around 80 calories How can LILS help? Our meals can form a useful part of a calorie-restricted diet. Our lowest calorie dessert options include tempting mousses and delicious hot puddings. Opting for those marked with a <15g more often can help you to cut down on calories and sugar over time. Contact our team for menus and friendly advice. Top tip: Avoid choosing the meals marked with a * on our menu. These dishes are higher in calories. Contact us for information on the calorie content of our meals. Physical activity – how much should I be doing? It is recommended you should do 150 minutes (2½ hours) of moderate activity each week. This is if you are generally well and have no limiting health conditions. Top tip: Exercise can easily fit into everyday life as even 10 minute sessions count. Something is better than nothing, so don’t be discouraged if you aren’t able to do much to begin with. Start slowly and you will soon notice a difference. Moderate intensity activities should cause you to: get warmer breathe harder make your heart beat faster But you should still be able to carry on a conversation. If you haven’t been very active for a while, aim to spend less time sitting still for long periods. You could do this by: Taking regular walk breaks Doing gentle seated exercises whilst watching the TV. Even household jobs can count, such as; vacuuming making beds mopping tidying gardening Weight bearing activities can help to strengthen muscles. For example, climbing stairs and carrying shopping. Try to include activities like these on two or more days a week. Try to identify enjoyable activities that suit you. This could be walking, dancing, or gentle chair-based exercise classes. What are the benefits of physical activity? It can help us feel good We can learn something new and meet new people It’s great for keeping us mobile for everyday activities Being active helps us burn calories and lose weight It helps us to stay steady and prevent falls The NHS provides some physical activity guidelines for older adults. Further information and links: For more sitting, flexibility and balance exercises, visit NHS Choices. Check with your GP if you have any health conditions that may limit your activity. You should do this before changing your routine. Try to be as physically active as your ability and condition allows. This information is for general use and should not replace individual tailored advice given by a healthcare professional. For further information, please contact us.