Weight Management
At Knights Pharmacy, we know that achieving and maintaining a healthy weight can be challenging. Eating well and staying active remain the most effective ways to manage weight. However, many people find it difficult to make lasting lifestyle changes. That’s why our team of healthcare professionals, including dietitians and clinical psychologists, are here to support you on your journey to weight loss in the UK.
A Sustainable Approach to Weight Loss
Successful weight loss isn’t about quick fixes—it’s about building long-term, healthy habits. Our approach focuses on:
Choosing Nutritious Foods
One of the key aspects of achieving and maintaining a healthy weight is making informed food choices that nourish your body. A balanced diet should include a variety of nutrient-dense foods, such as fruits, vegetables, lean proteins, and whole grains, while reducing the intake of processed foods, added sugars, and unhealthy fats. By choosing wholesome, nutrient-rich options, you can support your overall health while making weight loss more sustainable in the long term.
Eating Regularly
Establishing a consistent and balanced eating routine is essential for maintaining energy levels and preventing overeating. Skipping meals or going long periods without food can lead to energy crashes and increased cravings, making it more difficult to stick to a healthy diet. Eating at regular intervals throughout the day helps stabilise blood sugar levels, supports metabolism, and encourages healthier food choices, making weight loss more manageable and effective.
Managing Portion Sizes
Understanding portion control is crucial for sustainable weight management. Even healthy foods can contribute to weight gain if consumed in excessive amounts. Learning to recognise appropriate portion sizes, using smaller plates, and being mindful of serving sizes when eating out can all help regulate calorie intake. Making small, consistent changes to portion sizes can prevent overeating and support long-term weight loss without the need for restrictive dieting.
Increasing Physical Activity
Regular exercise is an essential part of a healthy lifestyle and plays a significant role in weight management. Finding enjoyable ways to stay active, whether through walking, swimming, cycling, or structured workouts, helps burn calories, build strength, and improve overall well-being. Incorporating movement into daily life, such as taking the stairs instead of the lift or walking instead of driving short distances, can also contribute to long-term weight loss success while enhancing overall fitness and mental health.
Supporting Your Relationship with Food
Weight management isn’t just about diet and exercise—it’s also about your mindset. Our experts provide personalised support to help you:
- Stay motivated to change your eating and activity habits.
- Overcome barriers that may be preventing progress.
- Manage food cravings in a healthier way.
- Cope with setbacks and build resilience.
- Address emotional triggers that may lead to overeating.
Food Intolerance Testing
Food intolerances can be complex and difficult to diagnose, as a person’s reaction to certain foods may vary from day to day. Unlike food allergies, which trigger an immediate and potentially severe immune response, food intolerances can cause a wide range of symptoms that develop gradually over time. These can include digestive issues, bloating, skin problems, headaches, and fatigue. However, the exact mechanisms behind food intolerance are not fully understood, making diagnosis and management more challenging.
The Limitations of Traditional Testing
Doctors specialising in allergic reactions often use blood tests to assess immune responses within the body. While these tests are effective in identifying allergies, they are not always reliable for detecting food intolerances. This means that even if a blood test does not indicate an allergy, certain foods may still be causing discomfort or adverse reactions. Because of this, many people find that practical, symptom-based approaches are more effective in managing food intolerances.
The Exclusion Diet: A Practical Approach
The most successful method for identifying and managing food intolerances is through an exclusion diet. This involves eliminating suspected trigger foods from your diet for a set period, allowing your body time to reset. After this phase, foods can be gradually reintroduced one at a time while monitoring for any adverse reactions. Foods that cause symptoms can then be identified and either avoided or managed in moderation.
If you have already identified potential problem foods, it may be beneficial to continue avoiding them for a little longer before reintroducing them in small amounts. When doing so, allow a few days between each introduction to assess any delayed reactions. Keeping a food diary can also be useful in tracking patterns and symptoms.
Supporting Your Health Through Lifestyle Changes
Managing food intolerances isn’t just about eliminating problem foods—it’s also about maintaining a healthy and balanced lifestyle. Eating a varied and nutrient-rich diet, staying hydrated, managing stress, and getting enough rest all contribute to overall well-being and may help alleviate some symptoms.
At Knights Pharmacy, we understand the challenges of food intolerance and are here to support you. Whether you need advice on managing symptoms, guidance on dietary adjustments, or general health and wellness support, we’re happy to help. Reach out to us today to learn more about how we can assist you in maintaining a healthier lifestyle.