Body Benefits Online

Revitalise and Energise

Taking care of yourself in mind and body is the most important thing you can do. When you feel good and ready for the day ahead you can tackle anything.

Due to the Covid-19 pandemic we’ve been forced to put our usual Body Benefits programme on hold. However, the good news is – We’ve created an online version which will provide you with lots of useful, advice to help you on your weight-loss journey.

You’ll receive regular email updates which include lots of dietary advice from our expert dietitian. You’ll also be given fitness advice and links to exclusive exercise videos you can do at home.

Body Benefits Online will help you to understand your body and motivate you to take positive steps to improve your health through eating well and making easy lifestyle changes. 

Our aim is to boost your confidence in an effort to help you achieve sustainable and realistic weight loss. In order that you benefit fully from the programme we recommend that you do at least 2 – 3 exercise sessions per week.

If you’d like more information on how you can join the next programme; please email the team: active@northtyneside.gov.uk

Whilst we’re confident you’d love the programme, we understand that joining a group isn’t for everyone. So we’ve put together some information, you might find useful.

Healthy Lifestyle Advice

With any lifestyle change, it’s a good idea to check your weight at the start, make a note of it then forget about the scales for a while. Weighing yourself everyday can be extremely frustrating as your weight will fluctuate from day to day. Take body measurements and keep a record. Inch-loss evidence will really boost your self-esteem. To help, get accurate measurements have a look at the body measurement guide

Keeping track of what you eat is a must. You can do this by keeping a food diary. You could use a paper diary like the food and mood diary or if you prefer, there are phone apps available too. You will also need to know just how many daily calories you should be consuming to achieve effective weight-loss. Everyone’s calorie intake will be different so check yours by using a good BMR calculator

Learn about your metabolism and what you can do to boost it. 

We’re all guilty of comfort eating! Use the hunger scale  to help learn whether your craving for food is actual hunger; or indeed just a need to comfort eat. Try these 10 tips to help with comfort eating

Healthy Eating

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. The Eatwell Guide can help with this. Making sure you have breakfast every day helps you achieve your BMR. We’ve put together some breakfast ideas you could try.

If you are struggle to hit your BMR try dividing calories up over the day so you achieve a set amount at each meal, leaving some for snacks if you eat between meals. Try to plan your meals in advance, make a shopping list so you’re less tempted to buy foods you don’t need. Have a look at our sample meal plans for inspiration.

When doing your weekly shop, check the food labels. Opt for foods that are lower in fat, sugar and salt. If you’re unsure of the calorie values of any foods not pre-packaged with nutritional information, you might find our calorie checker useful. Think about what good eating habits you currently follow and which of these healthy eating tips you could gradually incorporate?

Understanding Fats: we all need a small amount of fat in our diets preferably unsaturated (healthier fat) to help absorb certain vitamins and stay healthy. Eating too much fat can make us more likely to put on weight, which can increase our risk of heart disease and Type 2 diabetes. So what are fats? and how can I reduce fat in my diet? 

Snacking: Who doesn’t love a snack? And just because you’re eating healthy doesn’t mean you can’t have the odd snack, just remember to count the calories in snacks and not just meals. 

Takeaway Food and Eating Out: Don’t deprive yourself of the odd treat but Do, check out these Takeaway and Eating Out Food Tips before ordering from the menu. Alternatively you might like some of the takeaway style, meal ideas in the Body Benefits Recipe Book

Always Feeling Hungry: Hunger is your body’s way of letting you know it needs more food, or needs looking after? Some of us might find that we still feel hungry even after eating. Many factors, including your diet, hormones, medication, or lifestyle can explain this phenomenon. Have a look at 13 reasons why you might feel excessive hunger

Exercise

Adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.

Walking is a great way to improve your health. Try one or our route maps, put a spring in your step and take in the beautiful scenery across North Tyneside. Try these tips to help you stay on track and make walking part of your everyday life.

Running: if you’re contemplating taking up running, you’ll love NHS UK Couch to 5k it’s a programme designed for beginners to gradually build up their running ability so they can eventually run 5km without stopping. The programme features an app which gives you a choice of coaches and helps you track your progress. As well as Laura, who features on the NHS Couch to 5K podcasts, you can also be coached by celebrities Jo Whiley, Sarah Millican, Sanjeev Kohli or Michael Johnson.

Cycling is another great way to get active. Before you start, have a look at this useful guide designed to make cycling a safe and enjoyable experience for beginners and provide you with tips on staying motivated.

Aerobics for Beginners – This NHS UK 45-minute workout video, will help to improve your general fitness and help you reach a healthy weight.

Yoga for Beginners – A 45-minute workout suitable for all fitness levels. The instructor, LJ, uses the vinyasa flow style of yoga, which places strong emphasis on connecting the breath with the yoga poses.

Pilates for Beginners – Pilates is a form of exercise that focuses on balance, posture, strength and flexibility. It’s suitable for people of all ages and fitness levels. You don’t need to have done any pilates before to do this video, which lasts for 45 minutes.

For more exercise information and workout videos, visit NHS UK

Once you get started on your exercise regime, you might find these tips on how to Sustain motivation in exercise useful.

Public Health Active at Home GuideThis booklet has been developed to support older people and those who are shielded, to be active and healthy at home. It’s part of the Sport England Join the Movement campaign designed to provide, inspiration and trusted information to the public about how to get active in and around the home during the coronavirus pandemic.

Alcohol

Are you aware of how many units of alcohol are in your favourite drink? Beware of the Calories in alcohol Too!

If you feel you may be over-indulging here are some top tips for cutting down on alcohol along with the benefits of doing so.

Mental Health

Being active is not only great for your physical health and fitness. Evidence also shows it can also improve your mental well-being by:

  • raising your self-esteem
  • helping you to set goals or challenges and achieve them
  • causing chemical changes in your brain which can help to positively change your mood

Evidence suggests there are 5 steps you can take to improve your mental health and wellbeing. Trying these 5 Ways to improve your mental health could help you feel more positive and able to get the most out of life.