At Specialist Weight Management Service (SWMS) we understand that losing weight is not just about diet and exercise. To lose weight, and sustain weight loss successfully, we have to change our behaviour and mindset.
Not all patients are required to be seen by the Weight Management Psychologists on a one to one basis. However, all patients can access our Psychology Educational Talks (offering self help advice,) on a series of weight related topics.
Psychological Approaches to Weight Management
SWMS uses Cognitive Behavioural principles. Adding a behavioural approach to dietary interventions leads to more weight loss than dieting alone.
Behavioural or Psychological approaches may include; understanding and coping with feelings, changing unhelpful thinking patterns, as well as addressing habits and behaviour cycles that can contribute to lapses in our efforts to lose weight. Some psychological approaches to weight management involve:
Self-monitoring
This involves keeping a record of information such as; your food intake and activity levels, but also; your emotions, thoughts and how these relate to situations in your daily life.
Understanding Triggers
It is often useful to understand and overcome the triggers to unhelpful behaviours and habits such as over eating.
Thinking Patterns
Our thoughts often affect our behaviour and how we feel which can influence our weight and lifestyle habits.
Goal Setting
Goal setting is a powerful tool for motivating yourself to turn your vision of an ideal future into reality. This is helped by setting short, medium and long-term goals.
Problem Solving
Is the act of defining a problem: understanding the cause of the problem: Identifying, prioritising, and selecting alternatives for a solution, and then implementing a solution.
Learning To Be Assertive
Being assertive means being able to stand up for your own or other people’s rights, in a calm and positive way, without being either aggressive or passive.
Relapse Prevention
Relapse prevention skills help us to anticipate triggers for lapses. Lapses are a normal part of a weight management journey. Preventing lapses where possible, and responding to them in a healthy way, helps us get back on track.
Are You Ready To Change
Most people who want to lose weight are motivated for many different reasons. However, there will be costs as well as benefits to making changes.
Successful change requires long-term commitment to lifestyle changes and ‘motivation’ has to hold up over time. If you have already tried to lose weight you will know how difficult changing your lifestyle can be.
Stage of Change
SWMS Psychologists use the ‘Stages of Change’ model to help with the process of behaviour change.
Take some time to carefully consider the costs and benefits of weight change now. It is better to begin the program when you ready to commit to the changes that are needed to make this a success.
Remembering your own personal reasons for weight loss will help to increase motivation and keep it strong over time.
What is Disordered Eating?
Disordered eating can prevent successful weight loss and can be a combination of the following factors including:
eating large amounts of food
fast paced eating
eating when you are not feeling hungry
eating until uncomfortably full
eating late at night
eating unusual food e.g. raw or frozen food
secret eating
hiding or hoarding food
This can also be associated with feeling out of control, feelings of guilt, shame and self disgust.
Types of Disordered Eating
There are many different types of disordered eating patterns:
Binge Eating
Eating a large amount of food Eating quickly Do not feel in control Feeling upset or guilty afterwards
Emotional Eating
Using food to help us cope with emotions Can trigger binge eating
Grazing
Eating throughout the day
Compulsive Eating
Eating when not hungry Eating all of the time
Impulsive Eating
Eating without thinking about it
The SWMS psychologists provide additional support for patients who meet disordered eating criteria for our service.
Those who feel they have disordered eating patterns should visit the MIND and BEAT websites for further information.
Psychological Educational Talks
Patients who have psychological issues related to their eating and weight such as; anxiety, depression, disordered eating, body image issues or low self-esteem, may be offered a Psychology Assessment. After a Psychology Assessment we may recommend:
attending the Psychology Educational Talks
self-help material
1:1 therapy within SWMS
attendance at a Disordered Eating Group (DEG)
support from another service
or no support may be required and patients can access the standard programme
Psychology Education Talks – “Healthy Mind Health Weight”
The “Healthy Mind Healthy Weight” talks help you learn skills that can help you to cope with common psychological problems that can affect your weight.
For clients attending the SWMS lifestyle programme, we offer Healthy Mind Healthy Weight “Virtual Talks” covering 4 topics, over 7 sessions.
During the talk, you will not be asked to speak. Where talks have two parts, attendance at both parts is highly recommended.
You do not need to attend all topics, only the sessions you feel are relevant.
Psychology Education YouTube Videos:
The Psychology Education “Healthy Mind Healthy Weight YouTube Video Links” have been created as an alternative to our “Virtual Talks” for those who are unable to attend, or wish a refresher on certain topics.
You can download copies of the slides and relevant handouts. Or, you can request printed paper copies from your group clinician.
Psychological Education You Tube Video topic links:
Disordered Eating, Self Esteem and Body Image Resources
BEAT
The BEAT website offers advice on overcoming Eating Disorders as well as offering a helpline to those wishing support and advice about their eating disorder: Tel: 0808 801 0677
Centre for Clinical Interventions Self Help Resources
The Wellbeing website, an NHSGGC service, has a information and support, including a virtual course, available to those registered to a GP based in south Glasgow.
National Mental Health Resources
Breathing Space
Breathing Space offers a confidential service to patients in Scotland on Tel: 0800 838 587 (calls from landlines are free of charge; charges may apply to mobile users). If you are depressed or experiencing low mood, you can speak to a Breathing Space advisor weekdays: Monday – Thursday, 6pm-2am, and weekends: Friday 6pm to Monday 6am.
Breathing Space – Living Life
Breathing Space – Living Life offers a confidential telephone service for people with low mood or anxiety, using cognitive behavioural interventions. Tel: 0800328 9655.
Samaritans
Samaritans is a crisis line for patients who feel in despair and in need of emotional support. The telephone lines are open 24 hours per day on Tel: 116 123. Calls are free anytime from any phone.
Clear Your Head advice and resources from the Scottish Government for coping emotionally during the COVID-19 pandemic.
SAMH (Scottish Association for Mental Health)
Scottish Association for Mental Health work with adults and young people providing mental health social care support, services in primary care, schools and further education, among others.
Give Us A Shout
Shout 85258 is the UK’s first free, confidential 24/7 text support service. It is a place to go if you’re struggling to cope and need mental health support.
Sandyford provide sexual, reproductive and emotional wellbeing services for people living in the Greater Glasgow and Clyde catchment area. Tel: 0141 211 8130.
Wellbeing Glasgow
Wellbeing Glasgow provides freely available downloadable leaflets, they have more services for people living in the South side of Glasgow catchment area.
EDAMH (East Dunbartonshire Association for Mental Health)
GAMH offers Glasgow based support for people experiencing mental health difficulties.
RAMH (Recovery Across Mental Health)
RAHM provides personal care and services to those living in Renfrewshire affected by mental ill health – depression, self-harm, bipolar disorder, anxiety and other conditions.
Crossreach
Crossreach offers confidential counselling in the Glasgow city centre. Tel: 0141 221 1535.
MWRC (Muslim Women’s Resource Centre)
Muslim Women’s Resource Centre (MWRC) offers a responsive approach to addressing key issues and needs for Muslim women. Helpline Tel: 0808 801 0301.
Lifelink
Lifelink offers support to people who are struggling to cope with everyday stress or who are feeling anxious or depressed. Issues such as debt, bereavement, addiction, self-harm/suicide and problems with relationships or family can all interfere with a persons quality and experience of life.
Heads Up (NHSGGC Mental Health)
NHSGGC’s mental health pages provide advice and information on mental health conditions, about how you can support yourself or the people you care for, the service available for you and the range of interventions you may participate in.
Support for Carers – Your Support Your Way Glasgow
Your Support Your Way Glasgow – Call or email the Carers Information Line for information and advice about support for unpaid carers and to make a referral for support (carers can self-refer or someone else can refer on their behalf). The Carers Information Line is available Monday to Friday from 9.00am to 5.00pm.
Carers Information Line (CIL) – Phone 0141 353 6504 or email: info@glasgowcarersinformation.org.uk
Useful Books
Melanie Fennell (2009). Overcoming Low Self-esteem. A Self-help Guide Using Cognitive Behavioural Techniques.
Ken Gross (2011). The Compassionate-Mind Approach to Beating Overeating: Using Compassion Focusses Therapy.
Geneen Roth (2004). Breaking Free From Emotional Eating.
Jan Chozen Bays (2017). Mindful Eating.
Lynne Henderson (2010). The Compassionate-Mind Guide to Building Social Confidence.
Dennis Tirch (2012). The Compassionate-Mind Guide to Overcoming Anxiety.
Paul Gilbert (2009). Overcoming Depression.
Deborah Lee (2012). The Compassionate-Mind Approach to Recovering from Trauma; Using Compassion Focussed Therapy.
Thomas F Cash (1998). The Body Image Workbook.
Psychological and Wellbeing Apps
Psychology and Wellbeing apps can be downloaded onto your smart phone. Some apps are free and very easy to use. Some examples are listed below:
Mindshift
Is a free self-help anxiety relief app that helps you reduce worry, stress, and panic followed by evidence-based strategies.
SAM Self-help Anxiety Management
Is a friendly app that offers a range of self-help methods for people who are serious about learning to manage their anxiety.
Happify
Happify’s science based activities and games can help you overcome negative thoughts, stress, and life’s challenges. Developed by leading scientists and experts, who’ve been studying evidence-based interventions in the fields of positive psychology, mindfulness, and cognitive behavioural therapy for decades.
Headspace
Is a guide to mindfulness for your everyday life. Learn meditation and mindfulness skills from world class experts. From managing stress and anxiety, to sleep, focus, and mind-body health.
Calm
Calm is the perfect mindfulness app for beginners, but also includes hundreds of programs for intermediate and advanced users. Including guided meditation sessions and sleep stories.
Smiling Mind
Is a free mindfulness meditation app to assist people in dealing with the pressure, stress, and challenges of daily life.
Buddhify
Buddhify is here to help you bring more calm, clarity and kindness to all parts of your life. Whether you are looking to reduce stress and anxiety or get a better night’s sleep, Buddhifyhas easy to follow guided meditations to help you live happier and healthier.
Stop Breath Think
Relax, sleep better, get happier and be healthier with guided meditations, soothing music, nature sounds, master classes and much more.
Sleepio
The sleep improvement app. Includes; a sleep improvement program, your own personal sleep expert, personalized help, day and night, incorporating a healthkit and device integration.
Worry Time
To help manage the symptoms of anxiety, worry and rumination. Worry Time interrupts repetitive thinking by setting aside worries until later, so you don’t get caught up in them and can get on with your day. This means you can deal with worries once a day, rather than carrying them around with you 24/7.
Insight Timer
Guided meditations and talks led by the world’s top meditation and mindfulness experts, neuroscientists, psychologists, and teachers from Stanford, Harvard, the University of Oxford and more. To help calm the mind, reduce anxiety, manage stress, sleep deeply and improve happiness.
NHS Mindfulness App
Mindfulness Based Approaches within NHSGGC, legally known as Greater Glasgow Health Board. This App includes access to national guidelines.
If you’re a health professional, you can refer your patients to Glasgow and Clyde Weight Management Services via SCI Gateway here. Please select send to ‘GGC Weight Management Service.’
Alternatively, acute referrals can be made via TrakCare. Instructions for making a referral in Trak can be found here.
Our full referral criteria and guidance can be found here.
To Self Refer:
Self referral is available if you have a confirmed diagnosis of:
Orlistat is a licensed medication for weight management in NHS Greater Glasgow & Clyde (NHSGGC). This may be offered to some service users following the completion of the 12 week Lifestyle phase of our programme.
Orlistat reduces the production of the enzymes used to break down dietary fat. It works locally in the stomach and intestine to prevent absorption of approximately 30% of the fat from the food we eat.
Orlistat must be combined with a low fat Structured Meal Plan (SMP). Patients are advised to follow a diet containing 40-50 grams of fat distributed evenly over the day.
GP’s are responsible for prescribing the medication. In NHSGGC, our local formulary advises that GP’s should prescribe Orlistat on the advice of SWMS. This ensures regular monitoring within the prescribing guidelines and appropriate dietary support is provided.
LIRAGLUTIDE (Saxenda®)
Liraglutide (Saxenda®) has been approved for use in NHS Scotland to assist diet and exercise weight loss methods.
There are a number of restrictions on the use of this medication. These restrictions state the need for specialist weight management service involvement when deciding if, or when, this medication should be prescribed, monitored or discontinued.
Due to a worldwide shortage of Liraglutide (Saxenda®) the Glasgow and Clyde Specialist Weight Management Service patient pathway for Liraglutide (Saxenda) has been temporarily suspended.
The Glasgow and Clyde Specialist Weight Management Service will update on availability of Liraglutide (Saxenda®) when the worldwide shortage has been resolved and the suspension has been lifted.
If you have any questions about this medication pathway, please email: GWMS@ggc.scot.nhs.uk
SEMAGLUTIDE (Wegovy®)
Semaglutide (Wegovy ®) has been approved for use in NHS Scotland to assist diet and exercise weight loss methods. It will take time to develop appropriate and clinically safe patient pathways for this medication.
Due to worldwide shortages, Semaglutide (Wegovy ®) medication is not currently available in NHSGGC.
The Glasgow and Clyde Specialist Weight Management Service will update on availability of this medication when the worldwide shortage has been resolved, and the patient pathway has been established.
If you have any questions about this medication pathway, please email: GWMS@ggc.scot.nhs.uk
What is the criteria for weight loss surgery within NHSGGC
BMI ≥ 35 to ≤ 60kg/m2
Age 18 years – up to and including 55 years
Type 2 diabetes (confirmed diagnosis)
Type 2 diabetes diagnosed ≤10 years
HbA1c ≤ 75 mmol/mol (9%)
BMI ≥ 35 to ≤ 60kg/m2
Sleep apnoea (confirmed diagnosis)
Age 18 years – up to and including 45 years
Criteria last revised December 2021.
In addition to the above:
Complete a 12 week SWMS lifestyle programme, demonstrating a weight loss of at least 5kgs (11 pounds)
Attend a multidisciplinary pre-surgery assessment process, including seeing a dietitian, a nurse, psychology screening and a surgeon.
The surgeon will make the final decision if a patient is suitable. This will take into account a patient’s past medical history and other health professional recommendations.
What is the route for weight loss surgery?
Attendance at SWMS is the only way to be referred for weight loss surgery.
Sleeve Gastrectomy – This involves converting your stomach into a long thin tube or ‘sleeve’. The stomach is stapled along its length in a vertical direction. The surgeon removes about 70% of your stomach during the procedure. The smaller stomach pouch, or sleeve, will reduce your ability to eat large portions. This should help you feel satisfied for longer with smaller food portions. This is a permanent procedure and cannot be reversed.
One Anastomosis Gastric Bypass(OAGB) – A smaller stomach is created which will restrict your food intake. A section (about a 1/3,) of your intestine is bypassed. The bypass surgery helps you lose weight by reducing the amount of calories your body can absorb. The surgery reduces hunger and creates fullness quickly, so the amount you can eat is less. Fewer vitamins and minerals (especially iron,) are absorbed as food passes through the intestine. This is a permanent procedure and highly unlikely to be reversed. The OAGB will only be offered to some individuals. This surgery may not be considered if you have a BMI >45 kg/m2 .
How is the surgery performed?
You will need to have laparoscopic (keyhole) surgery under a general anaesthetic.
What are the potential benefits of weight loss surgery
If you meet the criteria outlined above, and completed the SWMS 12 week lifestyle programme – demonstrating a loss of least 5kgs (11 pounds,) you will be invited to a Surgery Information Session (SIS). Following this session, if you wish to proceed, you will be appointed for a surgical assessment with a Specialist Dietitian. If indicated, you may also see a Clinical Psychologist.
What happens next?
Following surgical assessment a report will be sent to the surgeon.
The surgeon will assess if you are suitable for surgery considering your past medical history and clinical risk. You will also require a pre-operative nursing assessment.
It is the surgeon who makes the final decision on surgery.
How does SWMS prepare you for weight loss surgery?
You will be required to attend “preparation for surgery groups”. These groups focus on dietary, eating behaviours and physical activity changes that will be required after surgery.
The surgery team physiotherapist can offer you advice about activity or mobility issues. In addition, there are Physiotherapy led SWMS activity classes at both chair based and moderate intensity levels available.
Some patients require pre-surgery psychological support if indicated.
What follow up support is offered after surgery?
SWMS offers an intensive 2 year follow up package. This includes individual and group appointments and also a patient support group.
Those who have had surgery via SWMS have the option of lifelong follow up after surgery if required.
How much weight loss can be expected after surgery?
The majority of weight loss after surgery happens within the first 6 months to 1 year. Often weight loss can be slower over the second year. On average, people can lose:
50-60% ‘excess’ body weight with a gastric sleeve
60-70% ‘excess’ body weight with a bypass
How much weight a person loses completely depends on the changes they make to their diet, activity levels and behaviour. Some can lose more weight than this; others may lose less.
It is not guaranteed that having weight loss surgery will reduce your weight/BMI to within the healthy range. Predicted weight loss outcomes are calculated individually using the patient’s pre-op weight/BMI.
If I have been through the SWMS Programme and been discharged – Can I be referred directly for surgery?
No, all patients who meet criteria must be re-referred and complete the 12 week lifestyle programme demonstrating a loss of at least 5kgs (11 pounds,) during their current episode of care.
I have had weight loss surgery privately – Can I access follow up through SWMS?
Unfortunately, SWMS does not offer routine post-surgical follow up care for those who have had private weight loss surgery. SWMS can offer weight management support via the lifestyle programme, for those who have had private surgery if the person is; struggling to lose weight, at least 1 year post-op, BMI is >30 and medically stable.
I do not meet NHSGGC criteria for weight loss surgery. I am considering paying privately for this and travelling abroad to have the surgery done.
NHS Scotland does not recommend choosing to pay to travel abroad for surgery. Please see the link below for more information:
Furthermore, the British Obesity & Metabolic and Surgery Society (BOMSS) have released a statement which strongly advises against having weight-loss surgery abroad:
We advise that you consider the above information when making your decision to have private weight-loss surgery out with the UK.
Other factors to consider when thinking about weight loss surgery?
Smoking – tobacco use is a well documented surgical risk factor. Smoking can increase the risk of post-operative complications. The surgeon will not operate on a patient who is smoking or using electronic cigarettes (vapes). NHS Smoking Cessation can provide support.
Pregnancy – it is recommended that a female should not become pregnant until at least 12-18 months post-op. This allows time for weight loss to stabilise and ensure that they are able to eat a varied nutritious diet. Losing weight can increase fertility in some women, therefore contraception should be considered and discussed with your GP/Practice Nurse if appropriate.
Further information and useful links can be found below:
BOMSS – British Obesity and Metabolic Surgery Society.
BOSPA – British Obesity Surgery Patient Association.
For GP’s/Healthcare professionals: the link below provides guidance on nutritional pre/post op monitoring and supplementation, from the British Metabolic and Obesity Surgery Society (BOMSS).
If you have any questions about weight loss surgery after reading this information please contact a member of the SWMS team.
Regular support has been shown to help maintain weight loss. Patients attending the Specialist Weight Management Service (SWMS,) enter the maintenance phase after they have successfully lost weight in Phase 1 (Lifestyle intervention) and Phase 2 of the programme.
They are invited to attend 4 weekly for blocks of 4 sessions, up to a maximum of 3 blocks (44 weeks). Weight progress will be reviewed after each block. Weight management is a long term and often relapsing problem, it requires lifelong management.
SWMS recommend that people utilise support within their local community to help manage their weight long term. Evidence from studies including the National Weight Control Registry has shown that there are five key factors that predict success in maintaining weight loss. These are:
Self-monitoring – weight, diet, physical activity
Lower daily calorie intake and portion control
Regular meals – planning and organisation
Regular physical activity
Maintain habits and behaviour change
At the Specialist Weight Management Service (SWMS,) we support increases in activity. This improves health and assists with weight loss. People who exercise regularly have:
Improved bone health, strength and mobility
Reduced risk of heart disease, stroke and some cancers
Improved blood sugar control and a lower risk of type 2 diabetes
Lower risk of stress, depression, dementia and Alzheimer’s disease
Better sleep quality, enhanced mood and energy
SWMS have Specialist Physiotherapists who lead individualized exercise consultations and activity classes. The physiotherapists also have direct referral links with medical services and community activity opportunities.
Individual Physiotherapy Exercise Consultations
Following the first SWMS assessment, you may be offered an exercise consultation with a SWMS Physiotherapist. These consultations are for those who find it difficult to engage in physical activity, who may have musculoskeletal, medical or psychological conditions. The SWMS Physiotherapists can work with you to address barriers to activity and help you to achieve your goals.
Get Started Classes
These classes provide a safe and supportive environment to exercise for SWMS participants, and are led by SWMS Physiotherapists. The classes are held at the West Glasgow Ambulatory Care Hospital. Patients can book for a block of classes. There are two levels of class intensity:
Chair based class
Moderate intensity circuit class
The Chair Based Class
The chair based classes have specialist seating. There are seated exercises as well as standing exercises for those that are able. The class incorporates aerobic, strength and balance exercises. The class lasts 45 minutes. There is an optional 10 minute seated relaxation at the end of the class.
Who is this class suitable for?
This class is best suited for those who use walking aids, or are wheelchair users, or participants who feel particularly deconditioned and/or are under-confident exercisers.
The SWMS physiotherapists have developed an exercise video of the chair based class.
Moderate Intensity Circuit Class
These SWMS classes last 1 hour and include a warm up, a circuit session, muscle strengthening, balance activities and a cool down.
For those with health conditions or painful joints the physiotherapists can modify the exercises to suit.
The physiotherapists encourage all patients to work at their own pace, ideally at a moderate intensity. This means that no participant should feel uncomfortable or too out of breath.
Who is this class suitable for?
This class is best suited to those who are independently mobile; however, if you use only 1 walking stick or 1 crutch this class may still be appropriate.
Physical Activity Opportunities
Live Active
The Live Active exercise referral scheme are available. Discuss with your GP, Practice Nurse, or Physiotherapist.
Vitality (Glasgow Life)
Vitality exercise classes support participants to exercise at a level suitable to their abilities. Classes aim to help build and maintain strength, co-ordination, endurance and flexibility. Several different classes are available. These classes are suitable for people with different physical abilities and medical conditions.
Football Fans In Training Programme
Football Fans In Training is a healthy living and weight loss programme that was carefully designed to appeal to men. It incorporates the latest scientific approaches to weight loss, physical activity and diet.
Health Walks
Health Walks provides details of free, walking groups in your local area.
Greenspace
Greenspace is a free digital map to find accessible recreational and leisure greenspace anywhere in the UK.
Green Gym
Green Gym provides information on outdoor activity, helping with environmental conservation projects (various projects across Glasgow and Clyde.
NHS Choices Livewell – Fitness
NHS Choices Livewell – Fitness provides lots of useful information, hints and tips on activity and fitness at all levels.
Cycling Scotland
Cycling Scotland is a national cycling promotion organisation for Scotland.
Living Streets is the UK charity for everyday walking opportunities.
Muscle, bone and joints
Muscle, bone and joints provides self-management support for musculoskeletal problems, injuries and conditions that affect muscles, bones and joints in adults.
Talk Lipoedema
Talk Lipoedema is a registered charity with a vision for the future that everyone with lipoedema will be given an accurate diagnosis with access to an appropriate range of services and support with self management.
Physical Activity Apps
Physical activity apps are becoming more popular and are a quick and convenient way to track how much activity is in your day. There are many apps that you can download on your smart phone. Some are free and very easy to use.
MyFitnessPal
MyFitnessPal provides food and exercise tracking, barcode scanner, large food database with >6+million foods including restaurants menus. The app can connect with popular apps and devices such as – Garmin, Strava, Runkeeper, Fitbit. The app allows you to share your progress with friends and is free.
A free walking tracker app which takes away the guess work of how active you have been. By using the sensors in your device the app records every minute of walking you do. It will then show you how much brisk walking you are doing and how you can do more. The app is easy to use and helps you set goals for the day.
Zombies, Run!
Zombies, Run! helps you increase aerobic exercise (running, jogging) by providing an adventure mission to complete. Interval training, walking, jogging and favourite songs can also be incorporated. This app has a fee.
Strava Running and Cycling
Strava Running and Cycling tracks running and cycling activities and users can compare their performance on social media with friends and professionals, and can network locally to find popular places to run or ride.
Nike Training Club
The Nike Training Club app tracks indoor (treadmill) or outdoor running, and coaches user to complete races (5km to marathon). Provides in-run audio feedback of mile split metrics including time miles, calories, elevation, average pace and number of runs. This app is free.
Runkeeper
Runkeeper tracks all aerobic exercise and weight loss, synchronising with 70 other apps including Fitbit and My Fitness Pal. This app is free.
Runtastic
Runtastic tracks running and other aerobic exercise (biking, walking) including interval training, target pace, and challenge running. It shows the users route on a map, provided 1 mile slit times, distance, duration, speed, elevation change and calories burned. This app is free.
Map My Fitness
Map My Fitness is a workout trainer with 600 exercises including track running, cycling, and calories (input and output). Synchronizes with heart rate, speed, cadence, and power sensors. This app is free.
Get stronger, lose weight, or gain muscle mass with Fitbod! When you hit your gym or living room Fitbod’s training will guide you through the right sets, reps and weight to reach your fitness goal. For beginners strength trainers find the confidence to try new resistance exercises and gym equipment. Learn the correct movements form over 400 demonstration videos. This app has a fee.
Fitbit
Fitbit tracks exercises, food intake, net calories, weight and sleep. Provides weekly summaries to users featuring steps, miles, calories burned, calories consumed and weight. This app is free.
Map My Run
Map My Run tracks multiple aerobic and resistance exercises, including running, cycling, cardio, jogging, walking, and gym workouts. For outdoor activities, it provides pace, elevation, calories burned, and split times. This app is free.
Fitocracy
Fitocracy tracks workouts and motivates through extensive social network sharing. Expert guidance with virtual coaches is available, and team fitness routines can be chosen. This app is free.
Lose it
Lose it creates customises weight loss plan based on user’s goals (weight, body fat, hydration, sleep, exercise, nutrients, hip to waist ratio measurements). It accurately tracks food calories and calories burned with exercise. This app is free.
Couch to 5km
Couch to 5km takes a non exerciser and prepares them to run a 5km (3.1mile) race in 3 months. Includes a training plan, 4 different motivating virtual coaches, real human audio cues, together with their favourite playlists. This app is free.
Relive
Run, ride, hike and more with Relive! If you like to go out for a run, ride or hike, or any adventure outdoors, you will love Relive and it is free. Just go out, track you activity, take some photos and enjoy the moment. Finished? Time to create your video! Your outdoor activities have never looked so cool. Relive works with just your phone as well as with many other tracker apps like Apple Health. See your route in a 3D landscape share your videos on Facebook, Instagram and more. This app is free.
MapMyWalk
Track and map every walk with MapMyWalk. For every mile you go you will get feedback and stats to help you improve your performance. Use the routes feature to find nearby places to walk. It can also connect to My Fitness Pal. This app is free.
Location
West Glasgow Ambulatory Care Hospital, Glasgow & Clyde Weight Management Service, Ward 2, Second Floor, West Glasgow Ambulatory Care Hospital,
There is a free patient car park at West Ambulatory Care Hospital.
Here are some Success Stories from SWMS service users:
Brian
Brian’s Journey
Brian was referred by his GP to SWMS. He wanted to improve his general mobility and health.
“I needed to ask for help as I knew I couldn’t do it on my own”.
Following his initial assessment, Brian was offered a SWMS Physiotherapy assessment. Brian was struggling with painful joints and was inactive.
“Everything was sore bar my hair”
Brian was provided with a walking stick, walking programme and started the “Get Started” weight management activity classes.
“The classes were good fun and gave me structure to my activity”.
Brian started a SWMS group in February 2019 until March 2020. During this time Brian lost 37kgs (20% of his body weight). Using dietary and activity lifestyle changes. What a fantastic achievement!
The SWMS staff helped me to change my lifestyle without being judgemental.
“The group support was really helpful. Everyone was on the same journey which made the process easier”.
Catherine
Catherine’s Journey
After years of yo yo dieting, I was referred to SWMS in June 2019, weighing 152kgs. My aim was to lose weight, to reduce my significant joint pain, and ultimately improve my low mood.
Following my initial assessment, I was referred to the Psychology team, where I discussed my issues with eating control and anxiety. I was given techniques to support my issues and was offered a special “disordered eating” group programme.
The “COVID-19 lockdown” interrupted my treatment. I now attend my disordered eating group and Psychology sessions via a video appointment, which has worked well for me.
The team physiotherapist has helped me become more active and I follow the SWMS exercise video regularly.
“!I’ve had many failed attempts but I do think having Cognitive Behavioural Therapy really helped, plus being more realistic – it’s not a quick fix – it takes time, planning and organisation. Realising that going off track is not a failure. It’s being kind to yourself and continuing with the plan. Tracking is my saviour. You have to know what you are eating. Every time I’ve lost weight it’s because I knew what was going in. It’s very easy to lose track with mindless eating”.
Susan
Susan’s Journey
I came to SWMS after years of weight loss success and failures. I am now in my second episode of care building on previous learning.
“The team have an enormous amount of clinical expertise, who don’t quit and stay cheerful – it’s catching!”
Following my first assessment in the service I lost 34.5kgs. I engaged in the lifestyle programme and attended SWMS moderate intensity exercise classes and Physiotherapy – as even sitting around gets hard after a while.
I relapsed, regaining weight having to tackle my depression and binge eating behaviours: The Psychologists in the service helped me focus on the cycle of change in accepting and refocusing in periods of weight regain through Cognitive Behavioural Therapy and Mindfulness in group sessions and 1:1 therapy.
In the midst of COVID-19 I am now receiving Interpersonal Psychotherapy with a SWMS Psychologist through telephone consultations. I am now at my lowest weight in the service and in many years.
“To make change you have to believe in the possibility of change and this is what the SWMS has helped me so much with. I have had weight loss successes and failures and have been able to deal with whatever has happened”.
At the Specialist Weight Management Service (SWMS), patients are encouraged to take a realistic approach to weight loss. We want to challenge the notion of ‘going on a diet’. Unlike some fad diets, SWMS is based on current expert opinion and research evidence. Patients are asked to explore not only what they eat, but also when they eat, why they eat and how they eat.
SWMS encourage dietary and lifestyle changes that are realistic, achievable and that can be sustained in the long-term. The focus is improvement in health, through healthy eating and realistic weight loss, rather than striving for the perfect figure or an ideal bodyweight.
Lifestyle Intervention
The 12 week programme made up of 7 fortnightly sessions. Each session lasts 1.5 hours which covers information and support on diet, activity, and behaviour change strategies.
A Personalised Dietary Prescription (PDP,) is calculated based on height, gender, age, weight and level of physical activity. The Eatwell Guide outlines a healthy, nutritionally balanced diet that allows for personal food choices.
The minimum target weight loss in the lifestyle intervention phase is 5-10kg (11.5 lbs to 1.5 stone). This equates to a steady weight loss of 0.5-1kg (1-2 lbs) a week.
All About Obesity provides education, information, support and advocate for those living with obesity.
Better Health
Better Health offers information to kickstart better health for you.
PCOS (Polycystic Ovary Syndrome)
Polycystic Ovary Syndrome (PCOS) is a common complex hormonal condition which affects how the ovaries work. Lifestyle choices such as the type and amount of food you eat, as well as the activity you do, can improve symptoms.
Self monitoring using online apps are becoming more popular. They are a quick and convenient way to assess and track dietary intake. You can download apps on your smart phone – some of which are free and very easy to use. Some commonly used dietary apps are listed below.
Nutracheck (calorie counter +)
Nutracheck (calorie counter +) provides food and exercise tracking, UK food database with over 250,000 products with photos (verified data), scans barcodes, links with Apple Health. This app has a fee and is approved by ORCHA.
MyFitnessPal
MyFitnessPal provides food and exercise tracking, barcode scanner, large food database with over 6 million foods including restaurants menus. The app can connect with popular apps and devices such as – Garmin, Strava, Runkeeper, Fitbit. The app allows you to share your progress with friends and is free.
Lifesum
Lifesum is a food and exercise tracking app. The ‘basic’ plan (food and activity diary,) is free, however, you would need to pay a monthly subscription fee to access healthy recipes, sync the app with health apps, etc.
LIVA
LIVA is an integrated digital platform for disease management and lifestyle change. The app allows you to monitor physical activity, sleep, mood and dietary intake. Users can also record biometric parameters e.g. blood sugar levels, blood pressure, lung function.
Designed to provide support and guidance for people at risk or living with chronic diseases such as Obesity, pre and type 2 diabetes, hypertension. This app is free and approved by ORCHA.
Easy Meals
The Easy Meals app is free and provides over 150 easy, calorie counted recipes across breakfast, lunch and evening meals and puddings. The app also has a handy shopping list to make planning and shopping easier.
Change4life Smart Recipes
Change4life Smart Recipes allows you to search over 160 easy, calorie-counted recipes, easy to follow instructions and all the ingredients you’ll need to feed a family of 4 for around £5, create a shopping list, tips on how to make healthier choices.
Change4life Food Scanner
Change4life Food Scanner is an easy to use food scanner designed to help you make healthier food and drink choices. Barcode scanner will show you the total sugar and saturated fat contents of foods.
Carbs and Cals app
The Carbs and Cals app helps people control their diabetes and weight. The app contains over 3,500 food photos to help you manage your calorie intake and portions. The Carbs and Cals app also provides useful nutritional information such a carbohydrate, fat and fibre content of foods. This app has a fee.
