Those of us who are overweight are at higher risk of developing serious health problems, including diabetes, heart disease, breathing problems and high blood pressure. There is some evidence which also suggests being overweight can also develop certain cancers. This is why maintaining a healthy weight is important. It not only helps you to lower your risk of developing health problems, but it also gives you more energy and allows you to enjoy life to its fullest.
If you are overweight and are looking to make a lifestyle change to help you reach and maintain a healthy weight and reap the benefits of doing so, we’re here to help. We’ve put together tips and advice from a range of sources, including our NHS, to make making a change as easy as possible for you. Your health and wellbeing is very important to us and we’re here for you every step of the way!
By definition, being overweight is having extra body weight from muscle, bone, fat and/or water. Those of us who are classed as being obese have a higher amount of extra body fat than others.
Body Mass Index (BMI) is a powerful measure to see whether we are overweight or obese and is used by many health professionals to help track weight management.
If you would like to calculate your BMI, you can do so with smart scales from the comfort of your own home or with your GP. Most gyms also offer a health check when you join, or if you’re a member you can get one at any time by speaking to a member of the team, which includes a BMI reading.
Our NHS also has an online BMI calculator which you can try here.
When measuring our BMI there are ranges that describe which category we belong in:
BMI of below 18.5
BMI of between 18.5 - 24.9
BMI of between 25 - 29.9
BMI of between 30 - 39.9
For most people, it’s our habits that contribute to our weight the most. Genetic factors certainly impact how our bodies process foods, proteins and fats. However, if we eat numerous takeaways each week, don’t exercise or get the nutrients we need, then we’ll find it very difficult to maintain a healthy weight.
Metabolism is the process by which our bodies convert what we eat and drink into energy. During this complex process, calories in food and beverages are combined with oxygen to release the energy our bodies need to function.
If your metabolism is high, or fast, you will burn more calories at rest and during activity. A high metabolism means you’ll need to take in more calories to maintain your weight. That’s one reason why some people can eat more than others without gaining weight.
If you have a low, or slow, metabolism, you may suffer from a variety of health conditions due to your metabolism. You may suffer from frequent headaches, migraines or often feel exhausted, even if you slept great the night before.
Don’t worry though, if you do have a slow metabolism, while you don’t have much control over the speed of your metabolism, you can control how many calories you burn through your level of physical activity.
The more active you are, the more calories you burn. Being active, taking part in aerobic activity and strength training are great ways to burn calories.
You can find out more about how your metabolism can affect your weight loss efforts here.
Lower Calorie Eating
To lose weight you might have become used to eating less food. If you start increasing your calories, the weight might return.
By planning your meals in advance you can maintain your healthier eating habits regardless of changes in your routine, such as eating out, weekends or holidays.
Being active greatly impacts your weight! There are many activities that you can do to help you keep active from walking and running to swimming, joining a gym and so much more. If you’re new to being active, start small and build up your activities gradually.
Track Your Weight
By weighing yourself regularly, like once a week – on the same day each week, you can keep a close eye on any changes to your weight and track your progress!
Setting yourself goals can help motivate you into keeping up your healthy diet and exercise regime. Is there a special occasion or event coming up that you want to feel your best for or an outfit you want to fit into again? Having something to work towards is a great motivator!
Keep Things Interesting
Keeping things interesting is a great way to stay focused on your goals. If you feel yourself slipping back into your old ways, mix things up a bit! Buy a new healthy cookbook, sign up for a fitness challenge or try a new activity that you’ve never done before! You can even get the family involved!
Being physically active is a great way to achieve and maintain a healthy weight as well as improve both our physical and mental health.
The health and wellbeing of our community is very important to all of us here at Tees Active and we offer a wide range of activities to help you be physically active!
Activ8 Health & Fitness is a leading fitness provider in Stockton-on-Tees who offer the same industry leading equipment and state-of-the-art facilities as a private health provider but without the large price tag. With 4 locations conveniently spread throughout Stockton, their flexible and affordable annual, monthly and non-contract memberships options give members exclusive access to high quality gyms, unlimited fitness classes and four swimming pools! Find out more here.
Whatever your age or ability, you will find something to keep you motivated, inspired and stay active with Tees Active! From indoor racquet sports and wild watersports to splashtastic swims and indoor bowls, there’s something for everyone! Find activities to suit you here.
Comfortably build up your fitness and tolerance for running long distance with our helpful running training schedules! Commit to running 3 times each week and with our help you will reach your goal! Find our running schedules here.
Walking is a great way to stay physically active without jumping straight into high impact activities. To help you get started, we’ve put together our favourite walks throughout Stockton-on-Tees and Teesside. Find your next walking route here.
Find out more about how Tees Active are working with partners to drive positive change in the community.