The week following the second Monday in January is National Obesity Awareness Week, and what better week to start your New Years’ Resolutions (and shed some of the extra pounds we ate over Christmas…)

As you probably know, there can be serious health issues associated with obesity, including diabetes, heart disease and cancer.

It is estimated that 1 in 13 deaths in Europe are caused through issues relating to obesity and being overweight.

Are you obese?

You might be surprised as to whether you would be classed as overweight or obese, and a good indicator of this is to find out your BMI.

To find out, simply use this calculator here

Or if you want to work it out yourself, the formula is as follows:

weight in kilograms ÷ (height in meters x height in meters)

So, to enter this on a normal calculator, follow these steps:

  1. Height x height = height squared
  2. Kilograms ÷ height squared = BMI

For most adults, a BMI of:

  • 18.5 to 24.9 means you’re a healthy weight
  • 25 to 29.9 means you’re overweight
  • 30 to 39.9 means you’re obese
  • 40 or above means you’re severely obese

So now you know your BMI, here are some tips to help you lose weight and reduce your risk of serious health issues.

  1. Eat well
    This could be the most important step for weight loss. Eating a healthy, balanced diet is paramount to maintaining a healthy weight. Make sure you’re eating around 2000 calories a day, with plenty of fruit and veg and less sugar and saturated fat.
  2. Get active
    You don’t need to join a gym to start exercising. Starting small is fine; try taking 10 minute walks or going swimming. You can always build your way up to something more intense. You should aim to get at least two and a half hours of physical activity each week (though more is great!)
  3. Eat more slowly
    Eating more slowly helps you appreciate your food, and it can help you feel more full for longer. A study suggested that those who describe themselves as fast eaters were 115% more likely to be overweight.
  4. Join a weight loss group
    There’s strength in numbers, and the support from a group could be the incentive you need to stick to your fitness plan.
  5. Educate yourself
    With more knowledge of how to stay fit and healthy, you’ll be more likely to make good habits and stick to them. A great way to do this in a supportive environment is through our Health & Wellbeing courses, which are often free to attend. Get in touch with us via email or any of our social media pages for more information.