Weight Management

Are you worried about your weight?  The waist/height ratio is a simple tool you can perform yourself at home.  All you need is a piece of string.

To find out your waist/height ratio, click on this link Waist/Height Ratio

Essentially if your waist measures more than half your height you are carrying too much fat around your organs and should look to improve your lifestyle.

If you are keen to improve your diet and lose weight, check out the NHS 12 week weight loss programme (link below)

NHS Inform 12-week-weight-management-programme

Another good website to look at would be

The Mediterranean Diet

If you are keen to increase your exercise, walking more is a great start.  Set yourself a step goal and see if you can achieve this.  You may even want to consider a couch to 5k course.

Couch-to-5k

Currently the Kirkwall Parkrun cannot go ahead due to Covid-19 restrictions.  However, hopefully it will be able to restart soon.  It welcomes walkers or runners of any ability and is a healthy way to start your weekend with a 5K.  Even if walking or running is not for you, volunteer marshals are always welcomed; they are a friendly and encouraging group.

Dr Sarah's top 10 healthy tips

  1. Try and get outside in the fresh air every day, walk, run or just enjoy some sunlight and top up your Vitamin D (not always easy in Orkney - but a waterproof jacket, hat and gloves means most weathers can be embraced)
  2. Drink plenty of fluids, if your urine is dark yellow-brown you are not drinking enough.  Aim to drink to thirst, but a rough guide is 6 - 8 glasses per day.  Sometimes people can think they are hungry when they are thirsty, try a glass of water first and if still hungry then have something to eat.
  3. Get your vegetables in.  There is lots of controversy over different diets, calorie restriction, low carb, plant based etc.  One thing everyone agrees on is filling your plate with vegetables is good for you!  Vegetables are naturally low calorie and full of vitamins and minerals.  Fruit should also be enjoyed, just be careful not to eat too much as fruits can be high in natural sugars which can cause problems with diabetics.
  4. Try and cook meals from scratch.  It's healthier, processed foods are high in sugars and the bad fats.  Learning to cook and try to enjoy experimenting with different ingredients and flavours.  Get the family involved, or if living on your own try batch cooking and freezing portions.  Try to see how colourful you can make your meals.
  5. If you feel you need to improve your diet or your lifestyle, reach out and ask for help.  Speak to someone if you have concerns about your weight or eating.  This might be a friend, family, a teacher or coach.
  6. Try to sort your sleep routine.  It's been shown that people who get plenty of sleep (over 7 hours a night) are less likely to be overweight 10-tips-to-beat-insomnia 
  7. Watch out for emotional eating.  Think about keeping a food journal and note the triggers to overeating.  Once you identify the problem its's easier to address.
  8. Avoid evening snacking, brush your teeth earlier to stop you from being tempted by some crisps or chocolate - or better still - don't buy them!
  9. Don't drink your calories.  Fizzy juice, alcohol and smoothies should be a special treat, not a regular part of your diet.
  10. Love yourself.  You have one body, feed it well, look after it and if you need to make changes to it, do it for you!!

 
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