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South Lanarkshire Leisure

Dear {!firstname_fix},

Do you have the desire to change your body shape but are unsure about how to get the help you need? Are you disillusioned and confused with all the information out there on what you should or should not be eating for health, weight control and daily living?

The healthiest way to lose weight is neither crash diets nor bursts of exercise. The body likes slow changes in terms of food and exercise.

For example, someone who has not exercised for years should not rush into running miles a day or pounding the treadmill. Not only will they struggle to do so, leaving them feeling disheartened and demotivated, they're also far more likely to injure themself and set their fitness levels back further.   The same goes for people who suddenly start starving themselves. Diets that severely restrict calories or the types of food 'allowed' can lead you to be deficient in the nutrients and vitamins that your body needs.

Energy needs and weight loss

Your body uses food for energy. It stores any excess energy as fat. This means if you eat more food than your body needs for daily activities and cell maintenance, you will gain weight.


To lose weight, you need to get your body to use up these stores of fat. The most effective way to do this is to:

reduce the amount of calories you eat and increase your levels of activity

This is why experts talk about weight loss in terms of diet and exercise.


Introduce changes gradually

Small changes can make a big difference. One extra biscuit a week can lead you to gain 5lb a year cut that biscuit out of your diet and you'll lose the same amount.

You are also more likely to stick to, say, swapping full-fat milk for semi-skimmed or making time for breakfast each morning than a diet that sets rules for all foods.

You should think of weight loss in terms of permanently changing your eating habits. While weight-loss goals are usually set in term of weeks, the end game is to sustain these changes over months and years.

Increase your activity levels

Someone who increases the amount they exercise, but maintains the same diet and calorie intake, will almost certainly lose weight.

No matter if you hate gyms - even light exercise such as a short 20 minute walk will be beneficial if done most days of the week.

Every single time you exercise more than usual, you burn calories and fat.
  There are lots of ways to increase the amount of activity you do. Team sports, racket sports, aerobics classes, running, walking, swimming and cycling will all improve your fitness levels.

Find something you enjoy that's easy for you to do in terms of location and cost. You are then more likely to build it into your routine and continue to exercise.

Do you want to know more?

Getting started is easy, just follow this step-by-step guide:

A Balanced Approach to Weight Management [pdf 180 KB]

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This Balanced Approach to Weight Management will help you lose weight,
give you more energy and get you well on your way to leading a healthier lifestyle.

You can also get extra advice and help from your gym instructor.

We look forward to seeing you soon.

Kind regards

South Lanarkshire Leisure