When it comes to weight loss, slowly and surely is the way to go – making lifestyle changes rather than going on extreme diets, and breaking exercise down into manageable ideas will get results
The internet is awash with tips, tricks and hacks to fix minor medical problems. But how much of it is accurate and can be trusted? In an age of misinformation and social media ‘experts’, it is always better to ask someone who is in the know about your health woes.
Each week, Superintendent Pharmacist Claire Nevinson will answer our readers’ questions on everything from insomnia and skin complaints to trapped wind and toilet troubles. This week, her colleague Ruth Taylor, Nutritionist at Boots Online Doctor, helps with weight loss support …
Q. I’m overweight but not big enough to qualify for weight-loss injections – what alternatives for weight loss are on offer in pharmacies?
A. “With over two-thirds of adults in the UK classed as overweight or obese, it’s important that people feel supported — whether they choose to explore access to weight loss treatment or not.
There are a range of lifestyle changes that can make a big difference to your weight and overall health, and support is available to help people take that first step.”
Steady progress is key
“At Boots Online Doctor, we encourage sustainable changes that support long-term health. Gradual weight loss — around 1 to 2 pounds (0.45 to 0.9kg) a week — is ideal. It helps preserve muscle mass and makes it more likely that people will maintain their progress.”
Plan ahead to stay on track
“Planning your meals in advance can reduce the temptation to make less healthy choices. Foods that help keep your blood sugar stable and keep you feeling fuller for longer can help cut cravings, avoid energy dips, and support steady progress.”
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You can find free Boots Online Doctor eating guides for weight loss, along with nutrition and healthy eating tips on the Boots Health Hub. The Boots Online Doctor Coach app* also offers coaching, where you can get 1-to-1, personalised support to help you build healthier habits and make lasting changes.
Movement matters
“Physical activity is another key part of healthy weight management. Resistance-based exercise helps preserve muscle — which supports your metabolism and makes weight loss more effective. That doesn’t have to mean lifting weights at the gym — even simple bodyweight exercises at home or walking with a weighted backpack can make a difference.”
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“The NHS recommends 150 minutes of moderate activity a week, or 75 minutes of vigorous activity for adults aged 19 to 64. This can be broken down into manageable chunks, like three 10-minute sessions a day.
Speak to your GP before starting any new routine if you haven’t exercised in a while or have an existing medical condition.”
Support you can trust
“Our service offers a range of tools to help support your goals — from a 10-week programme, live webinars and expert podcasts**, to one-to-one coaching and our new Weight Loss Tracker app***. For those who are eligible, we also offer access to weight loss treatment****, supported by expert clinical care.”
* Get 1-to-1 coaching and nutritional advice for an additional fee. Terms and conditions apply. Subject to clinical review. Full T&Cs available at boots.com.
** Available free to all Boots Online Doctor customers.
*** Weight Loss Tracker: Boots' new app can help you track your weight and much more-download from Apple and Google Play app stores
**** Access to treatment is subject to an online consultation with a clinician to assess suitability. Subject to availability. Charges apply.