Carrying excess weight is something many people struggle with. In fact, 28.7% of adults in England alone are obese, and a further 35.6% are overweight.[1]

What’s more, 10,660 hospital admissions a year in England can be directly attributed to obesity, and 20% of children aged 10-11 are classified as obese.[2]

These numbers highlight a serious issue, as obesity can be a significant factor in the onset of many health conditions like cancer. In fact, overweight and obesity causes 13 types of cancer: bowel, breast, gallbladder, kidney, liver, meningioma, myeloma, oesophageal, ovary, pancreas, stomach, thyroid and uterus. Obesity causes 6% of cancer cases in the UK, making it the biggest cause after smoking.[3]

So, effective weight management is key to our overall health, and data shows that keeping a food journal is one way to tackle your excess weight.

Food journals make you more mindful of your meals

Food journals can be a helpful way of being more mindful about what and when you eat. It’s recommended that you make a note of what you’re eating, how much you’re eating and when you’re eating. The more specific you can be, the better, so it’s advised that you make a note soon after eating instead of waiting until the end of the day, and jot down factors like where you are eating and who you are eating with to see if there are any common factors in your snacking.[4]

Research shows that keeping a record of what you’re eating can lead to greater success when it comes to weight management. In one study of almost 1,700 participants, those who kept a food diary lost on average twice as much weight as those who kept no record of their dietary habits.[5]

What else can you do to successfully manage your weight?

Food journals are not the only way to tackle weight management successfully. We often think of weight loss as a near-impossible and often lifelong issue, but finding out what works for you is key to achieving your goals.

It is vital that you aim to lose excess weight in a healthy way. Following a healthy, balanced diet and getting regular exercise are the two key components to managing your weight in the long term.

You can also introduce a few lifestyle changes in order to improve your chances of success, such as setting realistic goals to avoid getting disheartened, e.g. losing 0.5lbs per week. You can also stick to meals you’ve prepared yourself, make the time for a good breakfast and have a break between courses to see whether you’re full enough to do without dessert.[6]

When used alongside a healthy diet and fitness routine, medication can help you achieve your goals effectively. Xenical, for example, has been shown in clinical trials to cause significant reduction in weight, BMI, waist circumference, cholesterol and LDL levels compared to a placebo drug.[7]

Safe and effective weight loss medications like Mysimba, Xenical and Saxenda are all available from Express Pharmacy. Get in touch today to find out more about these treatment options. Simply call one of our pharmacists today on 0208 123 07 03 or use our discreet online Live Chat service.

[1] House of Commons Library. Obesity Statistics. UK Parliament. 2019

[2] NHS England. Statistics on Obesity, Physical Activity and Diet, England, 2019. 2019

[3] Cancer Research UK. Overweight and obesity statistics. 2015

[4] McManus, KD. Why keep a food diary. Harvard Health Publishing. 2019

[5] Hollis, JF. Weight loss during the intensive intervention phase of weight-loss maintenance trial. American Journal of Preventive Medicine. 2008

[6] McArdle, P. Losing weight Safely. Bupa UK. 2017

[7] Jain, SS. Et al. Evaluation of efficacy and safety of orlistat in obese patients. Indian Journal of Endocrinology and Metabolism. 2011