Physical Activity and Healthy Eating
Healthy weight, healthier life. Sustainable weight loss is all about building habits that support you in the long run!
Why are healthy habits key to lasting weight loss?
Lifestyle changes help address the root causes of weight gain. While medications may offer help, studies consistently suggest that healthy eating and regular physical activity promote safe, effective and lasting weight loss.
Unlike quick fixes, lifestyle interventions reduce the risk of chronic diseases like diabetes and heart problems, improving your overall well-being. Here’s how a lifestyle-focused approach works:
- Supports metabolism
- Improves energy
- Strengthens cardiovascular system
- Improves musculoskeletal health
- Helps manage hunger cravings
Practical Diet Tips
The key is focusing on nutrient-rich meals with controlled portions and reducing processed and high-sugar foods:
Stay Hydrated
Drinking enough water can help reduce cravings, regulate appetite and improve digestion.
Portion Control
Be mindful of food portions, use smaller plates and measure servings to avoid overeating.
Meal Prepping
Planning meals in advance helps you control consistent snacking and avoid impulsive food choices.
Limit Processed Foods
Cut down on added sugars and refined carbs as they offer a lot of calories without lasting fullness.
Prioritise Whole Foods
Choose fruits, vegetables, lean protein, whole grains and healthy fats as the foundation of your meals.
Personalised Nutrition
Personalised nutrition takes into account your age, medical history, lifestyle, and food preferences to create a plan that works for you.
Exercises for all fitness levels
Physical activity helps burn calories, improve metabolism, maintain muscle mass and improve mood. Here are some recommended approaches:
Beginner Level
If you're just starting your fitness journey, these gentle exercises are perfect for building a foundation:
Daily Walking
Begin with a 15-20 minute brisk walk and as your fitness improves, work up to 30-45 minutes. This helps manage weight and boosts heart health.
Cycling
Start with 15-20 minutes of low-resistance cycling and gradually increase it, either outdoors or on a stationary bike.
Gentle Stretches
Daily gentle stretching improves flexibility, reduces muscle tightness and supports joint health. Full-body stretches improve flexibility.
Yoga
Practising yoga improves balance, strength and body awareness. Even 10-15 minutes a day can support your weight loss goals.
Bodyweight Exercise
Bodyweight exercises like wall push-ups, chair-assisted lunges, and squats help build strength and coordination.
Advanced Level
If you're just starting your fitness journey, these gentle exercises are perfect for building a foundation:
Strength Training
Lifting weights helps build lean muscle and burns calories even at rest. To target major muscle groups, use dumbbells, resistance bands and machines.
HIIT (High-Intensity Interval Training)
Small bursts of vigorous physical activity followed by rest periods make HIIT a beneficial workout. Sessions can be as short as 20 minutes.
Swimming
Swimming is great for cardiovascular health, flexibility, muscle tone, and overall endurance. It is an effective way to burn calories.
Sports Activities
Engaging in sports like football or tennis can improve coordination, agility, and cardiovascular endurance.
Circuit Training
This is a combination of strength training and cardio with minimal rest in between burn fat and build fitness.
Start your weight loss journey today
Let us make your weight loss journey effective and medically supported. Cleckheaton Pharmacy offers weight loss consultations and guidance that work alongside your healthy habits. Book an in-person consultation to explore safe and effective weight loss solutions.
If you want to learn more about weight loss options, visit our weight loss medications page to see how you can achieve a lasting change.
When lifestyle changes meet medical support
Combining lifestyle changes with clinical support gives stronger outcomes. We can guide you on medically approved weight loss solutions.
Boosts Weight Loss Progress
It is likely to see faster weight loss results when clinical support is combined with healthy lifestyle changes, such as incorporating physical activity and a balanced diet.
Support Metabolism
With clinical support, your metabolism becomes more efficient at burning fat. This is helpful for people dealing with insulin resistance or slow metabolism.
Curb Cravings
Clinical weight loss treatments help regulate hunger hormones, making you feel fuller with smaller meals and thus reducing food cravings.
