Weight management course
Free 12-week weight management programme
Support to help you lose weight, feel better, and live healthier
What you’ll learn
- Explore different dietary approaches and understand which may work for you
- Complete a food diary to understand current eating habits
- Understand the importance of meal patterns and consistency
- Explore wellness beyond weight
- Own and identify your ‘why’
- Create goals that work for you
- Explore food labels and learn how to make healthier choices
- Understand current recommendations for salt and how to
reduce intake - Understand what habits are
- Learn how to break and build habits
- Explore how calories can stack throughout the day and the
impact of mindful snacking - Understand current recommendations for sugar and fat
- Explore treats as food and non-food alternatives
- Identify and address barriers to achieving a healthy weight
- Understand stress and the link between stress and weight gain
- Explore how to manage stress
- Embrace mindfulness for wellbeing
- Understand and manage thoughts
- Explore being realistic and kind to ourselves
- Learn more about physical activity
- Overview the recommendations for activity levels
- Consider how we can measure our activity intensity
- Discuss the benefits of aerobic activity
- Take part in an aerobic exercise routine
- Consider how we can monitor our movement
- Learn how we can make our physical activity more enjoyable
- Discuss how planning our activities can lead to greater success
- Create an activity plan that suits our needs
- Explore physical activity opportunities around the area
- Take part in a chair-based exercise routine
- Understand how to track our portions
- Discuss what our recommended portions are
- Evaluate the portion plate and how to use this
- Understand portion sizes on nutrition labels
- Learn about emotional and comfort eating and how to address
them
- Discuss different cooking methods and the pros and cons of each
- Look into common challenges when it comes to cooking and
preparing meals - Explore ways we can adapt our favourite foods so that healthier
eating can still be enjoyable - Discuss meal planning and batch cooking and tips on how to do
this - Learn about shopping and budgeting
- Consider how to prioritise our health goals whilst eating on the go
- Create your healthier environment
- Learn about the hunger and fullness scale
- Discover how to tell the difference between physical vs
emotional hunger - Understand what foods help us feel fuller for longer
- Learn about the importance of hydration
- Discuss the benefits of fibre on fullness and health
- Explore the impact of fruits and vegetables on fullness
- Understand why protein is important
- Learn about fats
- Understand why sleep is important and how much sleep we
- need
- Learn how sleep, diet and body weight are related
- Explore how to improve our sleep
- Learn how to manage setbacks
- Consider how we can monitor our movement
- Learn how we can make our physical activity more enjoyable
- Discuss how planning our activities can lead to greater success
- Create an activity plan that suits our needs
- Explore physical activity opportunities around the area
- Take part in a chair-based exercise routine
- Explore how to make more mindful choices when eating out
- Understand the effects alcohol can have on our weight and current recommendations
- Take part in a chair-based exercise routine
Upcoming courses
| Start date | Time | Location |
|---|---|---|
| Tuesday 4 November | 11am to 1pm | Carers support centre, 1 Town Hall Square, Grimsby, DN31 1HY |
Who can join
- Ages 18+
- Live in North East Lincolnshire
- BMI of 25+ (or 23+ for South Asian, Chinese, or Black ethnicities)
Check your Body Mass Index with the NHS BMI calculator.
Who can’t join
- Currently on National Diabetes Prevention Programme (NDPP) or a low calorie diet programme
- Pregnant (but not post-partum)
- Have an underlying medical cause for obesity and would benefit from more intensive clinical management than a Tier 2 service
- Already accessed a Tier 2 weight management service twice in the last year
How to join
You can refer yourself on to the course, or by a health professional.