Healthy changes start with little changes
We know that the last year has been tough on all of us, but there has never been a better time to try some new healthier habits. Gaining weight is often a gradual process – it happens over the years as a result of modern-day life and the odd unhealthy habit. Spending more time at home, and changes to our usual routine during the pandemic has meant we may have found ourselves eating a bit more than we should. If you want to lose weight, it’s not about being perfect, but making a start. Healthy habits start with little changes and will help you to feel better, inside and out.
with a Special interest in Women’s health, and works at a Family Practice in Kent
If you are overweight or living with obesity, achieving a healthy weight can help reduce your risk of developing serious diseases. Extra weight causes fat to build up around vital organs, making it harder for the body to fight against diseases like cancer, heart disease and now COVID-19. But losing weight has many other health benefits.
Making small, simple changes to what and how much you are eating and drinking can really help you lose the pounds. Whether you want to lose weight or get active, the NHS has plenty of free ideas to help you along the way.
Anyone who’s ever had to lose weight would understand that it’s a lot more difficult to lose than to gain weight. Dr Yewande Ajakaiye is an NHS GP and an educator with a special interest in women’s health. During her exclusive interview with Africa Telegraph, she says, “Prevention is actually better than cure and so my first advice would be that we all try as much as possible to monitor our weight in the first place.”
Dr Ajakaiye continues, “during these challenging times it is important that everyone pays attention to exercise and a healthy diet, whether we need to lose any weight or not it’s important that we keep active everyday, and that we do at least 150 minutes of moderate activity a week to keep a healthy heart.”
“Sometime in May 2020, during the first national lockdown, I noticed I was piling on weight and as a result, I decided to start eating better and increase my level of physically activity. So, I started walking and set a target of at least 10,000 steps-a-day.
“As I was going to be doing this anyway, I thought I might as well take the opportunity to raise money for a good cause, so I enrolled with Diabetes UK to do the one million steps challenge.
“In my wildest dreams, I did not think that this was something that I could do so quickly, but in fact, I did it in less than the expected three-month period and I also raised some funds, and created awareness for Diabetes UK.
“That wasn’t all. In addition to physical exercise, I modified my diet. I think everyone should make the effort to choose healthier meal options. People of African origin should use less oil when cooking. Especially palm oil.
“Also, when you make your traditional soups or stew, you might want to exchange your standard vegetable oil for plant-based oils such as olive oil or rapeseed oils. And when you cook meat, choose the lean options – or better still go for white meats such as chicken and fish.
“Another important point is to pay attention to the methods that we use in cooking, such as reducing or avoiding frying. Instead, opt for steaming, boiling or grilling.
“I also found it helpful to use fitness apps and watches. These are my personal experience, but I strongly recommend that whatever the case, we all need to be doing something to improve our health, no matter how little. Nothing is insignificant when it comes to improving our health and fitness.”
Top tips on how to eat healthier meals
- Vegetables
Aim for two or more portions of veg in the main meal, which means roughly half of your plate. - Protein
Always include some protein – like beans, pulses, fish, eggs, meat or other types. It helps you to stay full and satisfied. - Carbs (Stick to wholegrain)
Carbs like potatoes, bread, rice or pasta should make up no more than a third of your meal. - Try fish twice-a-week
If you eat fish, try to have 2 portions a week. At least 1 portion should be oily fish like tuna, sardines or salmon. - Dairy (Keep it light and low)
Pick lower-fat and lower-sugar options for milk, cheese and yoghurts. - Oils (Choose unsaturated)
Go for olive, sunflower and rapeseed oil, which have unsaturated fats. - Spreads (Be sensible)
Choose lower-fat spreads and only eat it in small amounts. - Stay hydrated
Drink 6 to 8 cups of fluid a day. Water, tea, coffee, soup… They all count!
Simple tips from the NHS to move more
- Get into a good habit
Set a reminder (you could use the alarm or timer on your phone) to get up and move every 30 minutes during the day. Try stretching during TV ad breaks or pacing around the kitchen while the kettle’s boiling. - Lunchtime is your time
Lunchtime is a good opportunity to fit in some activity. Take a break to stretch and unwind, or even fit in a quick 10-minute home workout video. - Your stand-up routine
Try standing when you can instead of sitting – even short periods will add up and improve your strength. - Take up a hobby
Active hobbies like gardening or DIY can be great for your mind as well as your body. - Track your progress
Hitting your daily target will feel great! Using tracking apps can help, but even just a checklist on a piece of paper will do. - It’s better together
If your friends and family want to be more active too, why not bring out everyone’s competitive side with activity challenges such as who can do the most steps in a day. - Go from strength to strength
Strength-building activities – like carrying heavy supermarket bags or following an online pilates or strength workout video – help to keep muscles, joints and bones strong. Aim to do this at least twice a week. - Reward yourself
Set yourself activity goals and rewards. You could go for a long walk then treat yourself to an episode of your favourite TV show! - Find something you enjoy
Not sure where to start? Try one of our offers below to find something that’s right for you. There are plenty of online programmes available. Whether it’s running, yoga or dancing around your living room, it all counts! Search Better Health.
Additional tools and support for better health are Apps to help you move more, such as Couch to 5K or Active10. You may also find Apps to help you eat well / lose weight helpful, such as Easy Meals or NHS Weight Loss App.
For help and support to lose weight and get active go to
https://www.nhs.uk/better-health