Healthy Habits, Diet & Exercise

Exercise for weight loss

Research suggests that medical weight loss interventions should be used in conjunction with healthy lifestyle changes to achieve long-term success. It is important to highlight the significance of diet, exercise and behaviour therapy in promoting weight loss and maintaining a healthy weight.

Diet & Nutrition

Changing Diet

Reducing calorie intake is a fundamental aspect of any weight loss plan. It is essential to adopt a balanced, reduced-calorie meal plan that supports overall health and well-being. There are several approaches to achieving this goal.

Calorie Restriction

One option is to follow a diet that ranges, for example, between 1,200 and 1,500 calories per day for women or 1,500 and 1,800 calories per day for men. This approach can help ensure a moderate deficit from the individual’s usual calorie intake. By reducing calorie consumption individuals can create an energy imbalance that facilitates weight loss.

Evidence-Based Diets

Another approach involves following an evidence-based diet that restricts certain food types. Consuming nutrient-rich foods such as fruits, vegetables, whole grains and high-quality proteins can help promote weight loss and overall health. In addition, controlling portion sizes and increasing water intake are behaviours that can support weight management.


Regular Physical Activity

Incorporating exercise into daily routines is vital for weight loss and weight maintenance. Exercise not only aids in shedding weight but also reduces the risk of various diseases and improves stress management. It is recommended to start with moderate-intensity aerobic exercises such as walking, running, cycling or swimming for at least 150 minutes per week, spread over 3 to 5 sessions. Talk to us, as we can advise on exercise and physical activity.

Gradual Progression

To ensure progress, individuals should gradually increase the duration and frequency of their moderate intensity activities. Those with low physical activity levels can begin with light activities and slowly integrate moderate-intensity exercises. Furthermore, can be resistance training should be incorporated to promote fat loss while preserving lean muscle mass.

Individualised Approach

Physical activities should be tailored to individual preferences and consider any health-related or physical limitations. Striving for over 150 minutes of physical activity per week is recommended to maintain weight loss and minimize weight regain in the long term. But we know this can be difficult to achieve at first. 

Psychology, Behaviour Changes & Healthy Habits

For sustainable weight loss, behaviour therapy helps individuals adhere to lifestyle changes. These interventions focus on modifying habits and fostering self-control. Incorporating the following strategies can enhance the effectiveness of behaviour therapy:


Self-monitoring weight, food intake and exercise can increase awareness and accountability. By tracking progress, individuals can identify areas for improvement and make necessary adjustments.

Goal Setting

Setting personal goals provides individuals with a clear direction and motivation to achieve desired outcomes. Ensuring that goals are realistic and measurable enhances the likelihood of success.

Education and Support

Education through group meetings, virtual sessions or counselling can provide individuals with the knowledge and understanding of healthy lifestyle choices. It is essential to equip individuals with the necessary tools to make informed decisions regarding their diet, exercise and overall well-being.

Stress Reduction

Stress can often lead to emotional eating and hinder weight loss progress. Incorporating stress reduction techniques such as mindfulness and relaxation exercises can help individuals manage stress and prevent it from derailing their weight loss efforts.

Motivational Interviewing

Motivational interviewing is an effective technique that focuses on enhancing an individual’s motivation to change. By encouraging individuals to explore their own motivations and goals, it empowers them to make positive lifestyle choices.

Problem-Solving Strategies

Developing problem-solving skills equips individuals with the ability to overcome obstacles and setbacks. By identifying potential barriers and developing strategies to overcome them, individuals can navigate challenges more effectively.

The Importance of Healthy Habits

While medications and supplements can assist in weight loss, they work best with lifestyle changes. In fact, lifestyle modifications are really needed for the success of any weight loss management programme, regardless of whether medications are involved.

Maximising Medication Efficacy

By adopting healthy lifestyle habits, individuals can improve the effectiveness of medications in lowering blood pressure, improving cholesterol levels and achieving weight loss goals. Healthy lifestyle choices can also enhance the overall health benefits associated with medication use.

Preventing Weight Regain

Sustaining weight loss in the long term can be challenging. By maintaining healthy habits however, such as regular exercise and a balanced diet, individuals can minimize the risk of putting weight back on. These lifestyle changes contribute to the preservation of a healthy weight and reduce the likelihood of complications associated with weight-related conditions.

Personalised Approach

Work closely with Nadcell to determine the most suitable treatment plan for you. Personalised guidance ensures that lifestyle changes align with specific medical needs and goals.

Good weight loss success relies on incorporating healthy habits into daily routines. Diet, exercise and behaviour therapy are integral components of any weight loss management plan, with or without the use of medications. By adopting a more holistic approach, individuals can achieve sustainable weight loss and improve overall health.

If your BMI is 27 or above, contact us today.

If you’ve put your details into the BMI checker and your BMI is 27 or above, please book a consultation with us to start your personalised process with our doctor to formulate your ideal weight loss programme. Call us now on 0141 248 7724.

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