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Weight management course

Free 12-week weight management programme

Support to help you lose weight, feel better, and live healthier

Weight management referral

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 13th January	2:15pm	The Fusion Centre, Ladysmith Road, Grimsby, DN32 9SW
Thursday 15^th January	6pm	Freshney Green Primary Care Centre, 4 Sorrel Rd, Grimsby, DN34 4GB
Tuesday 24th February	11am	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.

Weight management referral