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Achieving Healthy
Weight Loss
2 Helping you stay well 3Achieving Healthy Weight Loss
Why is it important ?
Does being overweight really matter that much? Yes: it increases the risk of developing diabetes, high blood pressure, heart disease and stroke, osteoarthritis, and some types of cancer. The good news is that if you are overweight, losing just 5-10% of your body weight and keeping it off will have a positive effect on your health.
What about calories?We refer to calories (kcals) when we are talking about how much energy we can get from food and drinks. As we get older, we need slightly fewer calories.
On average, men aged 75+ should have around 2,100 calories a day. Whilst women aged 75+ should aim for around 1,810 calories a day.
The key to maintaining a healthy weight is to eat the right number of calories for how active you are, so that the energy you consume is roughly the same as the energy you use.
No matter how much you weigh, if you are losing weight unintentionally, let your GP know straight away as this can be a sign of being malnourished.
Reducing your calorie intake by up to 500 calories per day should result in gradual weight loss.
Check your BMI on page 6-7
Achieving a healthy weight
Being a healthy weight is an important part of keeping well. This guide provides some hints and tips on how to achieve healthy weight loss.
If you are aiming to lose weight, it is still really important to eat regularly and have a variety of nutritious foods.
Hertfordshire Independent Living
Service (HILS) can tailor your meal service to help you
achieve your weight loss goals with nutritionally
balanced meals.
If you’re worried about your weight, you can discuss this with your GP. You can also call the Nutrition & Wellbeing team at HILS on 0330 2000 103 or email: [email protected] for free information and advice.
How do I know if I am overweight? To check if your weight is within the healthy range, you can use the Body Mass Index (BMI) chart on pages 6-7.
Eat well, live well
What does a healthy diet look like? The eatwell plate shows us the balance we should be aiming for.
Our booklet ‘Eating for Good Health’ explains in more detail what makes a healthy, balanced diet and how HILS’ meals can help meet your nutritional needs. If you want to lose weight, the eatwell plate guidance still applies.
• Base your meals on starchy foods; not only are they a good source of fibre and B vitamins, they help to keep us feeling full.
• Eat plenty of fruit and vegetables (at least 5-a-day); another great source of fibre and vitamins.
• Cut down on foods high in saturated fat and sugar (the purple section), as these are high in calories.
• Get more active; burn calories, lose weight, and feel better!
HILS healthy hints
þ Chew your food well and wait a little while after meals before deciding if you need more.
þ Be careful with your portions. For example, a portion of pasta or rice should be roughly the size of your fist.
þ Our sense of hunger can get confused with thirst. Have a refreshing drink before deciding whether you feel hungry. Aim to drink 6-8 cups of fluid each day.
þ Eat regular meals. Depriving yourself and skipping meals can make you feel tired and weak. You might also be missing out on essential nutrients.
þ If you have a tendency to snack, think of some tasty, filling and healthy options. A couple of crackers with light cream cheese is a good choice.
þ Labels. Read them well to help you choose healthy options. Look for the number of kcals (calories). Be wary of ‘low fat’ or ‘lighter’ products that sneakily contain more sugar instead.
This advice is for people who are generally well, with a good appetite. If you have been given special dietary advice concerning a health issue, you should follow that advice.
4 Helping you stay well 5Achieving Healthy Weight Loss
Meat, fish, eggs, beans,
and other non-dairy sources of
protein Foods and drinks high in fat and / or sugar
Bread, rice, potatoes, pasta, and
other starchy foods
Milk and dairy
Fruit and vegetables
Did you know? There are almost exactly the same
number of calories in a ‘light’ digestive biscuit, than in the
original version. For an information
booklet about labelling, contact us.
Check if you are a healthy weight for your height
Using this Body M
ass Index (BMI) Chart for people aged 65+
4'9½
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88
1.461.48
1.501.52
1.541.56
1.581.60
1.621.64
1.661.68
1.701.72
1.741.76
1.781.80
1.821.84
1.861.88
1.901.92
1.94
Weight (kilograms)
Height (feet and inches)
Weight (stones and pounds)
Height (m
etres)
Exceeding
healthy weight
Healthy weight
Underweight
Very underweight
6 Helping you stay well 7Achieving Healthy Weight Loss
*available products and manufacturer recipes may change
Swap and save with HILS!(The following foods are all products that are currently available on our menus*)
8 Helping you stay well 9Achieving Healthy Weight Loss
How can HILS help? Our meals are nutritionally balanced and can form a useful part of a calorie-restricted diet. Our lowest calorie dessert options include tempting mousses and delicious hot puddings such as stewed fruit with no-added-sugar custard. Choosing these could save you 100-200 calories a day!
Small swaps can make a big difference
Making a sandwich
with lower-fat spread
rather than butter can save up to
100 calories
Enjoy drinking fruit squash? Opt for a ‘no added sugar’
version and, for every 2 glasses,
you will save around
90 calories
Swapping a serving of mayonnaise for the light version will save you around
120 calories
2 malted milk biscuits
rather than 2 milk chocolate digestives
saves around 80
calories
192 calories
118 calories
Lunch…
Breakfast…Swap this... For this...
89 calories
228 calories
Save All bran and milk (200ml as supplied)
Savoury minced beef
Stewed apple and custard
Golden syrup sponge (reduced sugar version)
Croissant and jam
Steak and kidney pie
Apple and Blackberry Crumble
Treacle tart and custard
Tea…
166 calories Cheese sandwich
‘no added sugar’ jelly pot
Cheese and spring onion sandwich (with mayo)
Small chocolate muffin
Save
Save
169 calories
If you would like to receive information about our breakfast or tea services, call your local Support Team for menus and friendly advice. Both tea (and a breakfast for the following day) can be delivered to you at the same time as your lunch meal. We can also provide nutrition information on our tea and breakfast services, to help you make the best choices throughout the day.
Tip: Avoid choosing the meals marked as HE (Higher Energy) on our menus, as these dishes are higher in calories. Contact us for information on the calorie content of our meals.
w
Physical activity – how much should I be doing? If you are generally well and have no limiting health conditions it is recommended to do at least 150 minutes (2½ hours) of moderate intensity activity each week.
HILS top tips: Exercise can easily fit into everyday life as even 10 minute sessions count. Something is better than nothing, so don’t be discouraged if you aren’t able to do much to begin with. Start slowly and you will soon notice a difference.
Moderate intensity activities should cause you to get warmer, breathe harder, and make your heart beat faster, but you should still be able to carry on a conversation.
If you haven’t been very active for a while, aim to spend less time sitting still for long periods. You could do this by taking regular walk breaks, or by doing gentle seated exercises whilst watching the TV.
Even household jobs can count: for example, vacuuming, making beds, mopping, tidying and gardening. Weight bearing activities such as climbing stairs and carrying shopping can help to strengthen muscles. Try to include activities like these on 2 or more days a week.
10 Helping you stay well 11Achieving Healthy Weight Loss
Move it to lose it!
Try to identify enjoyable activities that suit you, such as walking, dancing, gentle chair-based exercise classes, to name just a few!
These activities (and many more) are available for older people in Hertfordshire. Just call HertsHelp on 0300 123 4044 to find out what’s on in your local area.
• It can help us feel good• We can learn something new and meet new people • It’s great for keeping us mobile for everyday activities • Being active helps us burn calories and lose weight • It helps us to stay steady and prevent falls
If you have any health conditions that may require you to limit your activity, it is important to check with your GP before changing your routine. Try to be as physically active as your ability and condition allows.
Worried about falling? If you are feeling unsteady or you have had a fall, talk to your GP. They will be able to advise you and may refer you to a falls prevention service.
What are the benefits of physical activity?
For more sitting, flexibility and balance exercises, contact us or visit: www.nhs.uk/exercises-for-older-people
Mini Squats
The picture below shows an example of a simple exercise that you can do at home.
Hertfordshire Independent Living Service is the operating name of Hertfordshire Community Meals Limited, a community benefit society, society number IP30206R and registered as a charity with HMRC registration number XT37228
This resource has been compiled using available current evidence and has been approved by a team of dietitians and nutritionists.
The information is for general use and should not replace individual tailored advice given by a healthcare professional.
HILS February 2016
If you lose weight gradually, it is more likely to stay off. Aim to lose 5-10% of your current weight to see positive health benefits. My starting weight is: _________ Date:_________
My weight goal is: _________ Keeping track of your weight loss is useful. If you have scales at home, try to weigh yourself every week.
Date Weight Notes Week 1 Week 2 Week 3 Week 4 Week 5 Week 6
We also have a selection of additional booklets and leaflets for the following health conditions:
Diabetes, feeling forgetful, healthy heart, good bowel health, coeliac disease, kidney problems, chewing and eating difficulties, caring for someone with dementia, IBS, COPD, and food labelling.
For further information, please contact your local Support Team or visit our website on www.hertsindependentliving.org or
contact us directly through [email protected] Alternatively, please call HILS on 0330 2000 103
(all calls charged at local rate).
Realistic goal setting
