Excessive weight has been on the increase over the years, with government statistics showing that in 2021 to 2022, 63.8% of adults in England were estimated to be overweight or living with obesity. The World Health Organisation defines being overweight or obese as “abnormal or excessive fat accumulation that presents a risk to health”.
Maintaining a healthy weight can be challenging. Despite different diets that have featured in the media over the years, there is no ‘quick-fix’. Maintaining a healthy weight requires more of a holistic approach across your lifestyle, rather than restrictive weight-related goals. Below we explore some key risks, and how our eating habits, physical activity and mental wellbeing all contribute to how we manage our weight.
What are the risks of being overweight?
Carrying excessive weight can take its toll on our health and wellbeing:
- It can increase your risk of certain health conditions, such as type 2 diabetes, cardiovascular disease (such as high blood pressure, high cholesterol, heart attacks and strokes), at least 12 types of cancer, and a range of other chronic diseases.
- It can impact fertility and can cause pregnancy complications such as gestational diabetes or pre-eclampsia.
- It could increase your likelihood of developing sleep apnoea, which is a condition that causes interrupted breathing in your sleep.
- It can affect your quality of life, and lead to mental health issues such as anxiety and depression. It can also lead to physical limitations, which can add to psychological stress.
- It’s associated with a reduced life expectancy.
Calculating your body mass index (BMI) is one method that is commonly used to assess your weight. Your ethnic background is also taken into account, as studies have shown that, on average, people from Asian, Black African, African-Caribbean or Middle Eastern ethnic backgrounds have a higher chance of developing health problems at a lower BMI than that of people from a White European background.
It’s worth keeping in mind that the BMI calculation is not perfect, as it can’t tell the difference between muscle and fat. If you carry a lot of muscle, you may get a better understanding of your overall health by measuring your waist instead.
The role of eating healthy in managing weight
A healthy balanced diet that is nutritious supports your physical and mental health, and helps to reduce your risk of conditions associated with being overweight and obese. It can also support you to have more energy and boost your concentration at work.
Healthy foods tend to have a good caloric balance, meaning the number of calories they offer match what your body needs – helping to minimise weight gain. Choosing nutrient-dense foods such as fruits, vegetables, wholegrains, lean proteins, and healthy fats, ensures that the body receives essential vitamins, minerals, and other nutrients without excessive calories. No single food can provide all the essential nutrients that the body needs, so try to consume a wide variety of foods to help consume a range of nutrients.
Whereas foods high in sugar and saturated fat can leave you hungry again shortly after, foods rich in fibre and protein help you to feel full for longer, helping you to cut back on snacking between meals. In general, try to avoid or consume only in moderation sugar (in things such as sweets and beverages), processed carbohydrates (in things such as cakes and white bread), processed fatty foods (such as deep fried foods and crips) and processed meats (such as bacon, sausage and ham).
Keeping hydrated is also key, as this could lead to feelings of hunger. Try to aim for six to eight glasses of liquids a day – water, low-fat milk and sugar-free drinks (including tea and coffee) all count. It’s also important to manage your alcohol intake. If you do drink alcohol, try to stick to the government guidelines of no more than 14 units per week spread across three days or more, to support your health and help manage calorie intake.
Things like skipping meals could lead to sugar cravings and tempt you to make unhealthy choices, so make time for your meals. Breakfast is a good way to start your day as it helps to kick-start your metabolism, which can help to manage hunger during the day. Try to avoid large meals close to bedtime, as the later you eat the less energy you will use from your meal, and the more you will likely store as fat. If you do need to eat later in the day and within 4 hours of bedtime, opt for a light meal.
Read about different healthy foods and ways to incorporate nutrition into your daily eating habits. You can learn more about portion sizes on the British Heart Foundation, and find plenty of healthy dinner recipe ideas on the BBC Good Food website too. The good news is that healthy eating can be nutritious yet still taste delicious!
The importance of regular physical activity
Just like what we eat, our level of physical activity also plays a significant role in managing and maintaining a healthy weight. It helps to burn off energy from the foods we eat, helping to reduce the amount of energy that ends up being stored as fat. Physical activity is also vital for our overall health, helping to lower our risk of conditions and diseases, as well as supporting our mental health.
Cholesterol is another area physical activity supports with. Excess body weight and lack of physical activity can lead to higher levels of ‘bad’ cholesterol, increasing your risk of heart disease or stroke. Exercise helps to lower bad cholesterol by increasing the levels of your protective ‘good’ cholesterol. Regular physical activity can also help to regulate blood sugar levels, helping to keep any sugary cravings at bay.
The NHS guidelines recommend getting at least 150 minutes of moderate intensity exercise a week. You don’t need to be ‘super fit’ for the greatest health increase, being moderately fit is enough. Even 30 minutes of brisk walking on most days will help you to get an adequate amount of exercise in your week.
Including a few sessions of weight training can also help with weight management. Weight training stimulates the development of lean muscle mass, and unlike fat, lean muscle is metabolically active – meaning it burns calories even when you’re at rest! As you gain more muscle through weight training, your resting metabolic rate increases, contributing to a higher overall calorie expenditure. Muscle also burns calories after a workout, as it repairs and builds muscle back.
Take a look at some exercise ideas here, and strength training exercises you can do at home. If you enjoy jogging, the NHS have created a couch-to-5K podcast series, with plenty of guidance and tips to support your journey.
Mental wellbeing and weight management
Poor mental health can make weight management more tricky, and being overweight can put you at greater risk of developing poor mental health. Mental health struggles can affect things like our energy levels, mood and appetite. In this state of mind, we might not be feeling like engaging in physical activity, and may be more prone to making unhealthy food choices. Lack of good quality sleep can also affect our mental health, and could contribute to an increase in calorie intake.
If you’re struggling with mental health challenges, adopting a healthy diet and staying physically active can be instrumental in managing your symptoms. Physical activity, in particular, serves as an effective means to alleviate stress. When we engage in exercise, our bodies release ‘feel-good’ hormones, enhancing mood, boosting self-esteem, and mitigating symptoms of stress and anxiety. Additionally, cultivating mindfulness around eating can heighten awareness of how our mood influences our eating habits. This mindful approach can foster a better understanding of the connection between our emotional well-being and dietary choices.
Talking to others about how you are feeling can also help. And don’t forget to check what support your employer has in place. For example, you may have access to an employee assistance programme (EAP) helpline which can offer professional and confidential support for a range of challenges. If you are struggling to cope and need more support, consider making an appointment with your GP.
Other factors that may contribute to weight gain
For some people, there may be other contributing factors. For example, genetics can play a part in some cases, affecting how your body uses and stores fat. Some underlying health conditions (such as hypothyroidism) and treatments or medications are other factors that may contribute towards weight gain.
Steps to support weight management when at work
Many people spend a large proportion of their week working in sedentary roles, which can contribute towards weight gain, poor diet and lack of physical activity. Despite this, there are things we can do while at work to help mitigate sedentary roles and support weight management. Below are just a few ideas you could consider:
- If you are in a job where you are sat or stood in the same position for long amounts of time, try to move around and stretch once every hour. You could set alarms to remind yourself, whether on a wearable device, watch or your computer.
- Prepare food in advance and take packed meals to work to have more control over the nutritional content. This can help you to resist things such as sugary snacks.
- Try not to skip meals during work as this can deplete your energy levels and may ultimately cause you to snack on high-carb foods.
- Keep hydrated during the day as this could lead to excess hunger and impact things such as concentration levels.
- Try to incorporate physical activity into your work day, such as going for a walk on your break, walking for all or part of your commute, taking the stairs instead of lifts, and getting up and talking to colleagues instead of emailing where you can.
- Take up any screenings or assessments you are offered by your employer. For example, a diabetes screening test or health assessment.
- Take part in any company step challenges or charity walks. If your company runs a sports league, consider joining a team for some extra activity after work.
Summary
An approach to weight management that is sustainable and something you can keep up long-term will help to increase your chances of losing weight – and keeping it off. If you are wanting to address issues with your weight, consider what positive changes you can make across eating more healthily, increasing your physical activity and looking after your mental wellbeing. If you are trying to lose any excess weight, try to be patient and compassionate with yourself. Set realistic goals and look at it as a broader lifestyle change – this will give you the best chances of success, and help to minimise relapses.
Further support
NHS – A 12 week plan to help you achieve weight loss goals in a healthy way.
Mental Health Foundation – Looking after your mental health using exercise.
Diabetes UK– Eating healthy to help manage diabetes.
Sources:
www.gov.uk/government/publications/health-matters-getting-every-adult-active-every-day/health-matters-getting-every-adult-active-every-day
www.nhs.uk/conditions/obesity/
www.gov.uk/government/statistics/obesity-profile-update-may-2023/obesity-profile-short-statistical-commentary-may-2023
www.nhs.uk/conditions/obesity/
Ref: WPW0282 This information was published February 2024.
