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Healthy Weight 

A healthy weight is the stable weight you achieve when you adopt healthy behaviours. These might be:
  • improving the quality, variety and amount of  food you eat
  • eating in response to internal cues of hunger and fullness
  • recognising emotional eating and doing something different
  • having a social life
  • drinking alcohol within recognised limits
  • doing physical activity which you enjoy
  • building good self worth, self care and body respect

Many people spend a lot of time, effort and money on trying to lose weight. Rather than ‘dieting’ think about the changes that you can make, and sustain, and notice how it makes you feel. Some of the options might be:

  • Improving what you eat:
    Plenty of fruit and vegetables
    Including oily fish, nuts and seeds
    Trying more fibre foods – wholemeal bread, oats, peas, beans and lentils, high fibre breakfast cereals
  • Improving how you eat:
    Eating when you’re physically hungry
    Stopping when you’re full
    Recognising when you’re eating because of how you feel
    Having options to improve how you feel emotionally 
  • Doing regular physical activity:
    Becoming more active can seem a daunting task if you’ve not enjoyed it in the past. Taking small steps to find enjoyable ways of moving, stretching and relaxing your body will help build a sense of vitality. Too often the missing ingredient in active living is fun! What activity do you feel better in yourself for doing? Do you want time alone or as part of a group? What makes activity fun for you? Could pain management techniques help? Look for something that will work for you.
  • Other things:
    Larger people are often stereotyped as not bothering about their health and given other negative characteristics. Everybody deserves respect, whatever their size, shape, fitness level, health status, eating patterns etc. Learning to look after yourself and protect yourself against these stereotypes may be difficult, but is important.
Further Information:

You can find support to manage your weight in:

Argyll and Bute – you can refer yourself to the Nutrition and Dietetic service. You will be contacted and directed to the most appropriate advice and support:

Voicemail - 01631 789 041
Email -

Highland – you can join a local Well Now course. These courses promote a way of life that focuses on intuitive eating and enjoyable physical activity rather than dieting and weight loss. We recognise that diets can be frustrating and often don’t work. This leaflet explains more: (attached)

Book a Course

Courses are run from different locations and times throughout the Highlands but are generally 6-8 weekly sessions for groups up to 16 participants. The next courses are:

(will be updated as and when courses are arranged)


 Start Date


 Location  Number of Weeks Facilitator Contact Details


14th August 2017



Aviemore Community Centre 6 Lynda Thomson Please contact Lynda on 07794055718 or email


30th August 2017



Spectrum Centre, Inverness 6 Chrissi or Val MacDonald Please contact Chrissi on 01463 704903 or Val on 01463 704875

August/September - to be confirmed


Mallaig 6 Claire Gunner & Donna MacIver Please contact Claire at or call 01397 709864
Tuesday 29th August 2017 4pm-6pm Nairn Town and County Hospital, Cawdor Road, Nairn 6 Ann Grant and Mairi Wotherspoon Please contact Ann on 01667 422719 or email

07773 100596

Nov/Dec - To Be Confirmed


Ross-shire Lynda Thomson Please contact Lynda on 07794055718 or email

Jan/March 2018 - to be confirmed


Inverness Lynda Thomson Please contact Lynda on 07794055718 or email

Jan/March 2018 - to be confirmed


Brora Heather Matheson & Lorna MacLeod Please contact Heather at or call 01408 664082

Jan/March 2018 - to be confirmed


Portree Maureen MacLean & Kathryn MacKay Please contact Maureen or Kathryn on or
 To book on a course please contact the group facilitator.

We have run:- 9 courses in our pilot year 2013,   21 courses during 2014

                      23 Courses since January 2015. 22 courses in 2016, 7 to date in 2017

Further Information:

Fiona Clarke 
Senior Health Improvement Specialist 
01463 704905