Ask your pharmacist for support Your local Careway pharmacist can give you advice about losing weight. Ask them for details about healthy eating and weight loss aids that you can buy over the counter, such as meal plans, meal substitutes and other slimming products you can use while following a healthy diet. However always speak to your pharmacist before using slimming products, as they aren’t suitable for everyone. Some Careway pharmacies also offer weight management services
that include diet plans and even group or one-to-one counselling. To find your nearest participating Careway pharmacy, visit
www.careway.co.uk/find-a-pharmacy.
Why not follow the free 12-week diet and exercise plan devised by the NHS in association with the British Dietetic Association? Find details at
www.nhs.uk and search "NHS weight loss plan".
What to count: carbs or calories?
Many people count calories to make sure they’re eating the right amount of food to lose weight. But in recent years, counting carbs has also become popular. According to the NHS, if you want to lose weight at around 0.5 -
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 is easy, since food labels display how many
calories there are in 100g of a particular food, with many also giving the number of calories in a portion. Carb counting, meanwhile, can be important if you have type
1 diabetes, as it can help you to keep control of your blood glucose levels. There are several different ways of counting carbs, the simplest of
which is to count them in grams. Food labels display how many carbs are in 100g or portion of a particular food, so you can calculate the carbs you’re eating, based on the weight of the food on your plate. Which should you choose? Since a sustainable diet is better than
one that gives quick results but fails in the long term, the best approach is to pick the method you find easiest.
All About health 23
Get active, lose weight
Staying physically active is also an essential part of losing weight. According to the NHS, people who combine regular physical activity with calorie counting are more successful at losing weight and keeping it off. So how much exercise should you do? Adults should aim for at least 150 minutes of
moderate-intensity activity per week. You can achieve this 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. However, if you haven’t done much exercise
for a while, work up to your 150-minute-a-week target gradually over a few weeks. Start by finding ways to fit more activity into your day, such as taking the stairs instead of the lift, going for a walk at lunchtime and getting off the bus one stop early and walking the rest of the way.
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