Weight Management
Looking after your health doesn’t have to be complicated. Whether you live, work, or are registered with a GP in Merton, there are plenty of services and tools to help you feel your best.
Simple steps can make a big difference to your health and wellbeing.
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Weight Wise is an independent site, with unbiased, easy-to-follow hints and tips – based on the latest evidence – to help you manage your weight for good.
Website: www.bdaweightwise.com
Email: info@bda.uk.com
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This is a free 12-week diet and exercise plan.
The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.
Each information guide contains a food and activity chart to help record calories, exercise and weight loss so the participant can see how well they’re doing at a glance.
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One You Merton provides guidance and advice on healthy eating. This ranges from facts on fats, sugars and calories to guidance on healthy meal planning, healthy eating on a budget and healthy video recipes.
The One You Merton service offer provides a range of resources under one virtual roof.
Residents also access free support from a local health advisor and access over 150 healthy recipes available on their app ‘Easy Meals’ The app is free to use and available on iOS or Android.
Telephone: 020 8973 3545
Website: www.oneyoumerton.org/eating
Email:oneyou.merton@nhs.net
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#MertonCan is campaign to support Adults, Children and Young People, Babies and Toddlers to become more active. Allowing the whole family to become involved.
The activities are a fun way of utilising the space and assets in Merton e.g. parks and open spaces. There are downloadable sheets which list a range of opportunities to be more active, covering active travel, sport and fun activities and games.
Website: www.merton.gov.uk/better-health
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There are a number of excellent parks and open spaces that can be used to become more physically active, including:
Go for a bike ride along the Wandle Trail
Follow the Wimbledon Way walking route
Set a time for a 5k Parkrun
Walk twice around the outfield at Mitcham Cricket Club, opposite Vestry Hall
Walk the Merton Mile at Figges MarshWalk in the Rose Garden at Morden Hall Park
Residents can easily access the Merton Council website to get involved with cycling training:
www.merton.gov.uk/adult-cycle-training
Access the Merton Council website for more information in the Rose Garden:
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YMCA has everything that you need to improve your fitness, tone up, lose weight or increase strength and mobility.
Monday to Friday : 6.30am – 10pm
Saturday and Sunday : 8am – 8pm
Telephone: 020 8542 9055
Website: www.ymcastpaulsgroup.org.uk
Email: info.wimbledon@ymcaspg.org
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Their aim is to provide web-based, accurate and reliable health information to teenagers in a contemporary, cringe-free, entertaining and informative way.
Website: www.teenagehealthfreak.org.uk
Email: webmaster@teenagehealthfreak.net
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Walk4life walks are free, suitable for all ages and abilities and suit both beginner and intermediate levels.
The walks last for around 50 minutes to an hour but you can start off by walking for just 10 -15 minutes if you want.
Telephone: 020 8545 3206
Website: www.merton.gov.uk
Email: road.safety@merton.gov.uk
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Change4Life aims to help families and individuals make small, sustainable yet significant improvements to their diet and activity levels through eating well and moving more.
This is a national campaign that is free to all and includes food facts, recipes and activities.
Website: www.nhs.uk/change4life
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Slimming World offers face to face and online consultations with a food optimising plan and Body Magic, Slimming Worlds own activity programme that guides participants gently through the process of making activity part of their daily routine, one step at a time.
There are two means to access Slimming World. The community groups and the online digital service.
To join Slimming World there is a £5 joining fee. To join the community groups it is £2.50 per week and to join the online digital service it is £5 per week.
Website: www.slimmingworld.co.uk
You can also attend 5 local groups in Merton (Morden (2), Lower Morden, Colliers Wood and Mitcham).
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NHS Live Well is an online resource that supports people to maintain a healthy weight through weight facts, calorie counting information and a BMI calculator.
This calculator also checks body mass index (BMI) to find out if you’re a healthy weight.
Website: www.nhs.uk/live-well
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Weight watchers new programme is a customised weight loss plan for their clients. Each client is assessed on their eating habits, food preferences, lifestyle, and activity level. Based on the answers clients will be given a plan that guides them toward food choices geared for their goals.
The Weight Watchers app is available for weight watchers clients and has several weight loss tools including:
Track your food, activity and weight loss
Scan food barcodes for fast tracking
Find restaurants with WW friendly meals
Chat with a live WW Coach, 24/7
Audio workouts for your fitness level with Aaptiv
Sync your scales and fitness tracker
Telephone: 0345 345 1500
Website:www.weightwatchers.co.uk
Email: help.uk@ww.com
Clients can also attend three groups in Merton (Wimbledon, South Wimbledon and Mitcham), and up to 7 more in neighbouring boroughs.
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There are three leisure centres in Merton:
Canons Leisure Centre, Mitcham
Morden Leisure Centre
Wimbledon Leisure Centre and SpaAll three leisure centres have a swimming pool, gym and studio space for fitness classes or dancing classes to help you keep fit and active.
Access the pricing list for:
Canons Leisure Centre Mitcham:
www.better.org.uk/canons-leisure-centre/prices
Morden Leisure Centre:
www.better.org.uk/morden-leisure-centre/prices
Wimbledon Leisure Centre:
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Second Nature is a 12-week Behavioural change programme for people living with type 2 diabetes that’s primarily delivered through a smartphone or tablet app.
The programme helps to build healthier habits, learn more about type 2 diabetes and supports long-term lifestyle change by providing: Evidence-based structured education on living with diabetes, nutrition, exercise, sleep, stress management, and positive psychology
Peer group support (an online group of 10)
Personalised health coaching from a registered dietitian
Tracking technology (smart weighing scales and a wearable activity tracker).
Free for the first 3 months. After 12 weeks, you have the option to transition to Sustain for £10 a month.
Patients can self-refer through the website above or be referred by their GP but must have a Diabetes diagnosis.
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The Rosemary online diet plans are easy, do-able and proven to work. Rosemary Conley has 8 different diet plans available for members.
The complete lifestyle Change plan has been developed to help people understand how to eat more healthily and lose weight.
The plan explains what exercise does and supports members through the 12 week guide. The plan is also available in gluten free and plant based versions.
One-2-One membership offers clients their own personal weight-loss coach. Coach’s will give client feed-back on daily diary’s, advice and encouragement and at the end of each week, the coach will review progress and recommend ways that will help maximize weight-loss.
Monthly membership is £12.99. Quarterly membership is £29.99. One-2-One coaching costs £29.99 for the first month and £37.98 per month thereafter.
Telephone: 03301 330 330
Website: www.rosemaryconley.com
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Couch to 5K is a running plan for absolute beginners. It was developed by a new runner, who wanted to help his 50-something mum get off the couch and start running, too.
The plan involves 3 runs a week, with a day of rest in between, and a different schedule for each of the 9 weeks.
Website: www.nhs.uk/get-running-with-couch-to-5k
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“We Are Undefeatable” is a movement supporting people with a range of long term health conditions.
The purpose is to support and encourage finding ways to be active that work with each person’s conditions, not against them.
Website: weareundefeatable.co.uk
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Nourish & Flourish is the comprehensive, expert-led coaching programme designed for women ready to upgrade their health & wellbeing.
To learn more about Nourish & Flourish, and read how the programme has helped other women, check out my website - https://www.thewomenswellbeingcollective.org/nourish--flourish-weight-loss-coaching.html
To apply for a fully funded place on Nourish & Flourish at PHWS, please complete this form: https://docs.google.com/forms/d/e/1FAIpQLSdNU7BpetmP9nWX1mc70WGhvoJqODYmpL6tg9opNvLOkVTBkA/viewform?usp=sharing&ouid=115239808025949649281 and there is a welcome video embedded in the form to explain more about the project.
If you need any help to complete this form, or calculate your BMI, please contact Amy on 07818 117 872 for support.