In Britain many of the population are already overweight or obese and many more are likely to become overweight in the years to come. Our current lifestyles make it easy for us to develop poor health or gain weight, with so much food available to us and little need for physical activity in our day-to-day lives.
We can improve our health if we eat well and undertake some activity on a regular basis. Eating well is not about starting another ‘diet’ and is not just about losing weight. Eating well is not something that you start and then finish in a few weeks. Eating well is about making choices that can be maintained throughout your lifetime.
When we choose to eat well it may be for one of many reasons:
- to limit further weight gain
- achieve modest weight loss
- get into a regular eating pattern, which might make it easier to resist tempting, high calorie foods
- balance the variety of food that you eat
- reduce your tendency to overeat
When choosing to eat well, part of the challenge is to overcome the barriers that may make eating well more difficult. For example, you might find it difficult to eat differently to your friends or you might think that healthier choices are more expensive. Look for advice on overcoming your barriers to eating well.
Generally, overweight results from eating more than we need on a regular basis.
We eat more than we need when we underestimate the amount of calories in our food and overestimate the calories burned during the activity that we do. While factors like genetics, glands, metabolism, and ageing may contribute to weight gain for a small number of people, these factors can still be overcome with careful eating and regular activity. Overweight and obese people are at a greater risk of developing chronic diseases, such as diabetes, hypertension (high blood pressure), heart disease and more, so eating well can be an important step to long-term health.
Check reliable websites like NHS Choices to determine if you might be overweight – checking your waist measurement or Body Mass Index (BMI) will give you a rough indication in most cases. If weight loss is your aim then it is generally recommended that you aim for 1-2 pounds (0.5-1 kg) a week weight loss with an overall target to lose 5-10% of your current body weight.
Take some time to learn how to Eat Well
Over many years you may have developed habits that have lead you to a point where you are now unhealthy or overweight. Learning new, healthy habits will take time. Make just one change at a time, in order to establish a new habit. For example, choose wholemeal bread instead of white bread and establish that as a permanent change before making another change to your eating habits. There is no need to put a time limit on developing changes that will last a lifetime – the important thing is to keep making changes to your habits with the goal of improving your health in the long term.
Eating well for better health will involve:
- sticking to a regular eating pattern
- getting a healthier balance/variety of foods
- reducing the quantity of food that you eat
Your health may also benefit from:
- reducing the amount of time you spend sitting down
- increasing your everyday activity – eg: walking to school or work
- doing more organised activity – eg: team sports or activity classes
To make changes to your lifestyle, you need to have knowledge, skills and the motivation to change. Look for reliable websites that provide healthy eating advice. Think about the skills you might need to develop to assist with your goals – for example, learning how to avoid ‘comfort eating’.
Consider how motivated you are to change. Is it important to you that changes are made? What happens to your health if you don’t make changes? How confident are you that the changes will be successful?
Consider setting goals that are very specific, rather than a general goal. ‘I want to be healthier’ or ‘I want to lose weight’ are not useful goals because they are too vague.
Think in terms of behaviour change goals rather than a target weight. You can no more guarantee yourself a certain weight than you can a certain blood pressure or cholesterol reading.
Behaviour change goals might look like this:
- Week 1 – use wholemeal bread instead of white bread
- Week 2 – use semi-skimmed milk instead of full-fat milk
- Week 3 – take a walk at least 3 days a week
- Week 4 – stop putting butter on vegetables
- Week 5 – stop adding sugar to fruit
- Week 6 – have one meat-free day every week – Meat-free Monday is easy to remember
- Continue…and tweak…there are always more changes you could make…
Eating well can be simple and inexpensive. Choose simple, nutrient-rich, everyday foods for better health. Over time you will have established healthier habits that enable you to eat well without really thinking about it.
Choose Good Food for Good Health