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Hardwick, Cambridge


Healthy Weight

Weight gain is not simply a result of eating too much. It is caused by complex interactions between the environment, life style, bad habits, psychological and emotional factors.

Successful weight loss and long term healthy weight maintenance can only be achieved through addressing all of the factors that caused you to gain weight in the first place.

Psychological and emotional well being, breaking unhealthy habits and making positive life style changes that fit into your day-to-day routine are what is needed to succeed.

We aim to guide you through identifying and resolving the problems that caused you to gain excess weight at the first place.

One size does not fit all. We will support you in developing your own, tailor made, weight loss tool that will allow you to maintain healthy weight. Life goes on!

It's often difficult to stick to calorie counting, food weighing and watching over every mouth full. We will help you to rediscover mindful eating that will allow you to discover your instinct on what is good for you to eat.

Eat Well

Vegetables: Ideally, half of what you eat should be fruits and vegetables.

Lean Protein: Roughly 1/4 of your diet should be lean protein e.g. fish, chicken, turkey

Carbs:1/8 of your food should be complex carbohydrates e.g. rice, quinoa, potatoes, carrots

Good Fats: Again, 1/8 of your plate should be healthy fats, e.g. seeds, nuts, olive oil, avocado coconut oil

Helpful Tips

  1. Stay Hydrated - Drink at least 1.5 litres of water a day
  2. Avoid Refined Sugar - Eliminate fizzy drinks and sugary snacks
  3. Snack Healthy - Try choosing fruit nuts and vegetables as snacks
  4. Get Some Rest - Try and get a good nights sleep
  5. Slow Down - Eat more slowly to listen for when your body is full

Are you an Emotional Eater ?

If you have answered yes to any of these questions, you may find the following website useful:

Stay Active

To achieve the most from exercise you need to get your heart rate up for 30 minutes at a time. Even 15 minutes is very beneficial. This not only burns calories but also improves cardiovascular health, increases your energy levels and improves mood reducing stress. Some physical activity is better than none.

Current recommendations are: 150 minutes (2 and a half hours) a week of moderate intensity exercise; or 75 minutes (1 hour and 15 minutes) of vigerous intensity aerobic physical activity; or an equivalent combination of both moderate and vigorous activity. Individual exercise sessions such last at least 10 minutes and preferably be spread throughout the week.

For more tips, the British Heart Foundation has the following useful guide:

For a comprehensive exercise program for beginners, you might want to try Couch to 5k: http://www.nhs.uk/Livewell/c25k/Pages/couch-to-5k.aspx

Recommended Reading

© Weightlossclub, 2017, © Hardwick Clinic, 2017.