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Weight Management

Help With Losing Weight

If you are looking to lose weight and/or improve your diet and lifestyle, we have created this guide to help you. Follow the six steps in the menu below to help you get started on your journey.

Weight Management header image

Step 1

Step 1 - Important Background Information

We highly recommend that you watch the following videos to help get you started. For some, this may be enough to get you started on your journey. For others you may feel you need further support, in which case continue through the steps.

Do not proceed to the next steps until you have watched these videos. 

Click here to view the videos

The videos cover the following topics:

  1. The Dieting Cycle
  2. Regular Eating
  3. Triggers to Eating
  4. Diet Myth Busting
  5. Balanced Eating

The Binge-Restrict Cycle
(from: Further Information & Hand Outs on Weight Management - patientwebinars.co.uk)

Binge-Restrict Cycle

Step 2

Step 2 – Readiness to Change

The behaviour change wheel below shows that before any change can happen, a person needs to believe there are benefits to making the change and must be prepared to put an effort into making this happen by deciding when, what and how to do it.

Behaviour Change Wheel

 Ask yourself ‘Am I truly ready to make changes to my diet and lifestyle?’

  • Have a look at the behaviour change wheel and think about what stage you are at now with changing your diet and lifestyle.
  • When you have decided what stage you are at, find the heading below and read the advice.

Pre-contemplation or Contemplation

If you are in one these stages and the answer to the above question is ‘no’, ‘probably not’ or ‘not yet’, then think about why, and make a note of this.

Ask yourself what you need to happen to be ready to make changes. Come back to this page when you are ready, this is usually when you are in the preparation stage.

Preparation stage

If the answer is ‘yes’ and you feel you are ready, then ask yourself the following questions, and make a note of your answers.

  • What is your short-term goal? (Within the next 3 months)
  • What is your long-term goal (12 months and beyond)
  • What do you need to do to get to your goal?
  • What support do you need to help you to do this?

Download or print this document with these questions listed with space to write your answers

Action or Maintenance Stages

If you are in the action or maintenance stages, then carry on what you are doing! The following video about healthy eating may help to ensure you are following a balanced diet: 

Your guide to the Eatwell Guide!

Relapse

This is a normal part of behaviour change, the videos in step 1 may have helped you to understand this better. Think about what caused you to relapse, and what needs to happen to get back to what you were doing. Read the advice under the other headings above to help you.  

  • If you feel you need further support then continue to the next step.

Step 3

Step 3 – Body Mass Index

BMI (Body Mass Index) is a simple calculation using your weight and height. It helps us understand how we can best support you as most services use BMI to help them decide who is eligible.

Please calculate your BMI by following the link below and then find your BMI category in step 4 to find out what is available to you.

Calculate your BMI here

Step 4

Step 4 – Available Services

Weight Management image 2

Find your BMI category below, and see which services are available to you.

Please note: there are two different BMI categories, one for BME (Black and Ethnic Minorities) populations and one for others. This is because people from BME backgrounds have a higher risk of developing conditions like diabetes and heart disease, so the NHS recommends using lower BMI cut-offs for these groups.

BMI<24.9 (<23.5 for BME)

  • Your BMI is within the healthy category
  • If you want to improve balance in your diet, check out the following resources which will help guide you. It is very unlikely that you need to lose weight.

Food Health | British Dietetic Association (BDA)

Your guide to the Eatwell Guide! - YouTube


BMI 25-29.9 (23.5-27.5 for BME)

  • Your BMI is within the overweight category.

See the following videos which may help you to improve your diet.

Patient Webinars - Weight Management

  • You may also find the NHS Weight Loss Plan Helpful (this uses an app to guide you through a 12-week programme)– find more information here: NHS Weight Loss Plan 
  • If you are also at risk of developing type 2 diabetes, or heart disease (for example you have a strong family history or raised blood sugar and/or cholesterol) then you may qualify for the Healthier Together Hackney. This is a 12 week programme. You can find out more information here: Healthier Together Hackney 
  • Residents of the City of London can access a free exercise on referral programme at Golden Lane Sport & Fitness Centre. You can find out more information here: City of London Weight Management. You will need a referral to access this.

 
BMI 30-34.9 (27.6-32.5 for BME)

  • You qualify for the NHS Weight Loss Plan (this uses a mobile phone app to guide you through a 12-week programme)– find more information here NHS Weight Loss Plan 
  • You may qualify for the Healthier Together Hackney. This is a 12-week programme. You can find out more information here: Healthier Together Hackney. You can self-refer to this programme. 
  • Residents of the City of London can access 12-week programme run by Weight Watchers and/or a free exercise on referral programme at Golden Lane Sport & Fitness Centre. You can find out more information here: City of London Weight Management. You will need a referral to access this. 

 
BMI 35-39.9 (32.6-37.5 for BME) 

  • You qualify for the NHS Weight Loss Plan (this uses a mobile phone app to guide you through a 12-week programme)– find more information here NHS Weight Loss Plan 
  • You may qualify for the Healthier Together Hackney. This is a 12-week programme. You can find out more information here: Healthier Together Hackney You can self-refer to this programme. 
  • Residents of the City of London can access 12-week programme run by Weight Watchers and/or a free exercise on referral programme at Golden Lane Sport & Fitness Centre. You can find out more information here: City of London Weight Management. You will need a referral to access this. 
  • If you have any long-term health conditions, you may also qualify for bariatric surgery (weight loss surgery). You need a referral from a health professional to access this.

 
BMI 40-49.9 (37.6-47.5 BME) 

  • You qualify for the NHS Weight Loss Plan (this uses a mobile phone app to guide you through a 12-week programme)– find more information here NHS Weight Loss Plan 
  • You may qualify for the Healthier Together Hackney. This is a 12 week programme. You can find out more information here: Healthier Together Hackney You can self-refer to this programme. 
  • Residents of the City of London can access 12-week programme run by Weight Watchers and/or a free exercise on referral programme at Golden Lane Sport & Fitness Centre. You can find out more information here: City of London Weight Management. You will need a referral to access this. 
  • You may also qualify for bariatric surgery (weight loss surgery). You need a referral from a health professional to access this. Please make an appointment to discuss further if you want to find out more about this option. You can also read more here: Bariatric Surgery in Hackney

 
BMI 50+ (47.5+ for BME)

  • You automatically qualify for bariatric surgery. You need a referral from a health professional to access this. Please make an appointment to discuss further if you want to find out more about this option. You can also read more here: Bariatric Surgery in Hackney 
  • You may qualify for the Healthier Together Hackney. This is a 12-week programme. You can find out more information here: Healthier Together Hackney You can self-refer to this programme. 
  • Residents of the City of London can access 12-week programme run by Weight Watchers and/or a free exercise on referral programme at Golden Lane Sport & Fitness Centre. You can find out more information here: City of London Weight Management, You will need a referral to access this. 
  • You qualify for the NHS Weight Loss Plan (this uses a mobile phone app to guide you through a 12-week programme)– find more information here NHS Weight Loss Plan

Step 5

Step 5 - Links to further resources

Recipe Finders

Recipes - Healthier Families - NHS

Recipe finder - British Heart Foundation

Recipe finder - Enjoy Food - Diabetes UK

Breakfast Recipes (particularly good for families with children)

Bags of Taste – Cooking Sessions

Cooking sessions, helping you to cook on a budget. Sessions available in Hackney and across London.

Bags of Taste 

Eating on a Budget  

British Heart Foundation – Healthy Eating on a Budget

British Dietetic Assocation – Eat Well Spend Less

Food Banks

Food Aid Network  

Hackney Food Bank

NHS Healthy Start (vouchers for foods, baby milk and vitamins)

Step 6

Step 6 – Get a referral (if you feel you need further support)

Weight management image 3

If you think you need help from a dietitian, use e-consult to contact your surgery, requesting an appointment with the dietitian (if you cannot use e-consult, you can also call the surgery to book in but please use e-consult in the first instance if you are able).

Find out more - What is a dietitian? 

It is important that you feel ready to make changes and are open to suggestions from the dietitian. They may also suggest one of the services listed on the previous page and can refer you on.

Please read and ensure you agree with the following statement, if so, please copy and paste this into your e-consult comments:

‘I have been through the stages and watched all 5 videos on the weight management portal on the PCN (Primary Care Network) Website and I need further support. I confirm that I am ready to make changes to my diet and lifestyle, and I am open to suggestions to help me do this. Please can I request an appointment with the PCN dietitian?’

Please see the links below to the surgeries in our PCN:

Shoreditch Park

Hoxton Surgery

Lawson Practice

The Neaman Practice

De Beauvoir Surgery