Almost any type of physical activity that gets your heart beating faster and makes you feel warm and slightly out of breath counts
Can counting calories help? Counting calories is certainly one method that most people can use to reduce their food intake to a level at which they should lose weight. If you want to maintain your weight
you should eat 2,500 calories a day if you’re a man and around 2,000 a day if you’re a woman. But according to the NHS, if you want to lose weight at around 0.6 - 1kg (1 - 2lb) a week, you should eat no more than 1,900 calories a day if you’re a man and 1,400 if you’re a woman. Counting calories isn’t the only
important thing you should do. Focus on keeping your diet as healthy as possible too. Include foods with lots of fibre such as fruit, vegetables, beans and foods made from whole grains, as they may help keep you feeling full for longer. Protein can also help keep you feeling full, but try to choose low-fat sources such as fish, lean cuts of meat, low-fat dairy foods, beans, eggs and tofu. For more information about calorie counting, turn to page 21.
Is exercise important if you want to lose weight? Staying physically active is an essential part of losing weight, combined with healthy eating. Adults should aim for at least 150 minutes of moderate-intensity activity per week. You can achieve this target by doing 30 minutes of exercise on five days of the week. Almost any type of physical activity
that gets your heart beating faster and makes you feel warm and slightly out of breath counts as moderate-intensity exercise – for example, brisk walking, heavy gardening, swimming, dancing, cycling and heavy housework. There are also extra benefits of being
physically active. According to the NHS, it’s medically proven that people who do regular physical activity have:
advice? Need If you have questions about your
• Up to a 35 percent lower risk of coronary heart disease and stroke
• Up to a 50 percent lower risk of Type 2 diabetes
• Up to a 50 percent lower risk of colon cancer
• Up to a 20 percent lower risk of breast cancer
• Up to an 83 percent lower risk of osteoarthritis
• Up to a 68 percent lower risk of hip fracture
• Up to a 30 percent lower risk of depression
• Up to a 30 percent lower risk of dementia
How can your local pharmacist
help you lose weight? Many pharmacies offer advice about losing weight, and some also offer weight management services that include diet plans and even group or one-to-one counselling. Your pharmacist can also help if
you're not sure whether or not you need to lose weight by measuring your
body mass index (BMI) – a measurement that compares your weight with your height – or by measuring your waist size. They can also advise you about
healthy eating and weight loss aids that you can buy over the counter at pharmacies, such as meal plans, meal substitutes and other slimming aids. It’s always a good idea to talk to your pharmacist before using any of these products, as some may be more suitable for you than others. You will, however, still have to follow a healthy diet and take regular exercise.
Find your nearest Careway pharmacy at
www.careway.co.uk/find-a- pharmacy and ask in store about how your pharmacist can help you with weight management.
All About health 23
health or wellbeing that you'd like to see answered in these pages, write to us at All About Health, AAH, Sapphire Court, Coventry, CV2 2TX or email
allabouthealth@aah.co.uk.
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