Weight Loss

If you have a desire or a medical requirement to lose weight then I can encourage, support and educate you through this process. Research has shown that 89% of those who consistently keep off there weight regularly engage in exercise. If you pursue weight loss through dieting alone, a quarter of the weight loss will be from lean body mass [muscle] which then leads to a reduction in the amount of calories that you burn throughout the day. This is not ideal. However, exercise in conjunction with dieting can both reduce body fat and increase the amount of
calories used in the day.

I hope to provide you with:

- The knowledge to develop a sound, balanced weight   management program.
- Permanent weight management, through a change in life   style ie. exercise and nutrition.
- Goal setting that is realistic and attainable in the short /   medium and long term.

  A bespoke plan will be agreed with you that:
- Helps you to overcome physical and emotional barriers to   exercise and healthy eating. 
- Anticipates the obstacles to weight loss and planned   strategies to manage them 
- Identifies trigger points to unhealthy eating and lifestyle,   and targets behavioural changes needed
- Provides a support plan involving family members or   friends where applicable
- Provides achievable consistent steps and support

Useful tools are:

- Food diaries - recording food type, portion sizes, eating   patterns, moods, and environment to assess the quality of   your diet and any triggers for unhealthy eating.
- Exercise diary-to record activity levels and to ensure that   you are carrying out your exercise programme sufficiently.
- Planning rewards for goal achievement i.e theatre tickets   or a new outfit.
- Sharing your weight loss goals with a family member or   trusted [firm!] friend, so that they can help you keep on the   straight and narrow.

BMI Calculation

The BMI is a measure of your weight relative to your height and waist circumference measures abdominal fat. Combining these with information about your additional risk factors yields your risk for developing obesity-associated diseases.

Body mass index (BMI) is a measure of body fat based on height and weight that applies to both adult men and women. Enter your weight and height using Standard or Metric measures. Click on this link to Compute BMI. www.nhlbisupport.com/bmi

BMI Categories:
Underweight = <18.5
Normal weight = 18.5-24.9
Overweight = 25-29.9
Obesity = BMI of 30 or greater

Calories Burned Through Exercise

Use the following calculator to assess how many calories are burned through certain activities.

How are You Going to Burn it Off?

Choose an activity:


Duration of activity minutes

What's your weight? pounds*



Your calories burned will be:


Note: Number of calories burnt may vary depending on the intensity of the workout and your metabolism.

* 1 pound = 0.454 kilograms approximately.

This "Adult Daily Calories Calculator" gives an approximation of your basal metabolic rate - the number of calories per day your body burns. If your goal is to lose weight by burning off excess body fat, aim to eat 500 fewer calories per day than your daily caloric needs, and maintain /or increase your exercise activity.