Arthritis: Losing Weight and Support Services in Trafford
Why should I lose weight? Being overweight is bad for your health. It increases the chances of heart attack, diabetes and arthritis. It can also make the pain you suffer from arthritis worse.
How do I lose weight? Your weight depends on how much energy you take in, compared to how much energy you burn. We call this energy calories. ∙∙ Eating more calories than what you burn means that extra calories are turned into fat and you gain weight ∙∙ Eating less calories than what you burn means that you’ll use the fat in your body and you’ll lose weight. ∙∙ Burning more by exercising To lose a pound of fat per week, you should eat 500 calories less than what you burn in a day
Diet Your diet is important when it comes to weight loss, use the pie chart below for an idea of how to proportion your food Try to avoid these foods: ∙∙ Fatty food, including fried foods, butter, cream ∙∙ Processed foods, including ready meals ∙∙ Sugary foods included sweet treats ∙∙ White bread and pasta Try to add these foods to your diet: ∙∙ Green leafy vegetables ∙∙ Lean meats and fish ∙∙ Wholegrain rice rather than pasta ∙∙ Beans Try these cooking methods: ∙∙ Steaming or boiling food ∙∙ Grilling ∙∙ Shallow frying using an oil spray
1/3
Fruit and vegetables
1/6
Meat, fish, eggs, beans
1/3
Bread, rice, potatoes, pasta
1/6
Dairy
Fatty and sugary foods are not necessary for dietary requirements and should be avoided
If you have any special dietary requirements or allergies, check with your GP or dietician to adapt the guide to you. A man should eat about 2500 calories to maintain weight, and a woman should eat 2000 calories. Try to lower this to 2000 calories for a man and 1500 for a woman to lose weight.
You can find out how many calories your food has by checking the label on the of most food products back (example right). Keep an eye out for high fat and sugar levels, which are highlighted. If you prefer you can also use the NHS calorie checker online.
Exercise It is recommended to do daily exercise; and though this can sound painful it can be done in small steps. Try moderate activity such as long walks or space out the activity in short bursts. Try to aim for 150 minutes of moderate exercise per week, or 75 minutes of high intensity exercise such as swimming. It is generally thought that one minute of high intensity exercise is worth two minutes of moderate exercise. It’s also recommended to do some muscle strength exercises, this can be done with resistance bands, try to do eight to twelve reps twice per week. This is less intensive than lifting weights and helps strengthen your muscles.
When to see your GP If you need more support in losing weight, your GP may help you by ∙∙ Giving you specific advice about your own diet after you have kept a food diary. ∙∙ Checking your progress. ∙∙ Referring you to a local weight loss group. ∙∙ Giving you weight loss medications; the medicine prescribed for this is Orlistat. ∙∙ Prescribing exercise through your local leisure center.
Local Weight Loss Support Groups Altrincham Slimming World The Cresta Court Hotel Tel: 07528 041065 Church Street (free parking) Altrincham Greater Manchester WA14 4DP Weight Watchers Conservative Club Tel: 08457 123000 24 30 Market Street Altrincham Greater Manchester WA14 1PF Weight Watchers Timperley Sports Club Tel: 08457 123000 Stockport Road Timperley Cheshire WA15 7LU
Slimming World - Altrincham United Reformed Church Tel: 07802 626945 Cecil Road Hale Altrincham Greater Manchester WA15 9NT
Sale Weight Watchers Salvation Army Church & Community Centre Tel: 08457 123000 27 Ashton Lane Sale Greater Manchester M33 6NP Weight Watchers The Belmore Hotel Tel: 08457 123000 Brooklands Brooklands Road Sale Greater Manchester M33 3QN
Weight Watchers Conservative Club Tel: 08457 123000 161 Dane Road Sale Greater Manchester M33 2NG
Stretford
Urmston Weight Watchers Flixton Cricket Club Tel: 08457 123000 Lawrence Road, Urmston Manchester Lancashire M41 8UU
Weight Watchers Trafford Social Club Tel: 08457 123000 Derbyshire Lane Stretford Greater Manchester M32 8BL
Slimming World Hayeswater Methodist Church Tel: 0161 900 8218 Hayeswater Road Davyhulme Greater Manchester M41 7BL
Slimming World - Humphrey Park Community Centre Tel: 07783 281191 Humphrey Lane Stretford Greater Manchester M41 9PT
Slimming World St Johns Hall Tel: 0161 374 0464 Irlam Road Flixton Greater Manchester M41 6AP
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