NHS Digital Weight Management Programme
A free 12-week online behavioural and lifestyle programme that supports adults living with obesity who also have diabetes, hypertension, or both, to manage their weight and improve their health. Accessible via smartphone, tablet, or computer.
🔗 NHS Digital Weight Management Programme
Inclusion criteria:
- Aged 18 or over
- BMI above 30 (threshold lowered to 27.5 for people from Black, Asian or ethnic minority backgrounds)
Exclusion criteria:
- Moderate or severe frailty
- Pregnancy
- Active eating disorder
- Bariatric surgery within the last 2 years
- Anyone for whom the programme may pose more harm than benefit
Access:
Referral required from a GP or local pharmacist.
Lose Weight – Better Health (NHS)
Free NHS guidance and tools to help you lose weight safely and effectively.
Includes:
- Free 12-week NHS Weight Loss Plan app
- Goal setting and progress tracking
- BMI calculator and meal planning
- Healthy food swaps and nutrition tips
Maintaining a Healthy Weight
NHS Active 10 Walking Tracker App
Track your daily walking and see how many minutes of brisk walking you achieve each day.
Set goals, review progress, and stay active.
🔗 Active 10 Walking Tracker App
NHS Couch to 5K
A structured running plan for absolute beginners, designed to get you running 5K in just 9 weeks.
Includes 3 runs per week with rest days in between, and step-by-step weekly schedules.
NHS Food Scanner App
This app helps you make healthier food and drink choices by scanning barcodes to show how much sugar, saturated fat, and salt products contain.
It also suggests healthier swaps to help you cut down on less healthy foods.
Slimming World and Weight Watchers
Face-to-face or online group weight-loss programmes are available nationally.
Find your nearest group or online option via:
Strategies for Lifestyle Change
- Eat a diet rich in colourful vegetables, fruit, beans, pulses, whole grains, and fish
- Aim for around 1900 calories/day during the weight-loss phase
- Choose high-fibre or wholegrain foods
- Limit takeaways and processed foods
- Avoid sugary drinks; choose water or low-sugar alternatives
- Avoid high-calorie snacks (biscuits, chocolate, cakes)
- Include 45–60 minutes of brisk walking or running daily
- Use stairs instead of lifts
- Consider activities such as cycling, swimming, gardening, or supervised exercise programmes
- Reduce sedentary time (less sitting, screen time, or gaming)
🏃♀️ Physical Exercise GP Referral Options (as of July 2024)
Healthwise (GLL Leisure Group)
A GP-referral exercise programme supporting patients to become more active.
Referral forms available on Ardens – search Healthwise.
📧 Email: Healthwise.Reading@GLL.org
Everyone Active – Activity for Health (West Berkshire)
GP-referral exercise programme with a range of affordable options depending on financial circumstances.
Referral forms available on Ardens – search Everyone Active.
📧 Email: Activityforhealth.westberks@nhs.net
💻 West Berkshire Exercise Referral (Activity for Health)