Shape-Up Programme: A Lifestyle Approach to Weight Management

Our lifestyles are busy and there can be many factors which impact how easy it is for us to lead a healthy lifestyle and have a balanced diet. The Shape-up programme takes a holistic view and you’ll learn to recognise the things which affect you and how to deal with them to help develop a healthy eating and physical activity plan that works for you now and in the future.

Shape-Up has been designed by Psychologists, Dietitians and Physical Activity Specialists to teach individuals new skills to help them manage their weight. The 8 week programme is not just a quick fix but should help to provide the skills to carry on with a healthy lifestyle for a lifetime.

The classes offer an opportunity to talk to others facing similar challenges, and share your experiences in a non-judgemental supportive environment.

The programme has been tried and tested by men and women all over London, resulting in group members having a significant reduction in weight, cholesterol, blood pressure and stress. Improvements were also seen in waist-hip measurements, body image and self-esteem.

Shape-Up will run every Thursday from 21 February–11 April 2019 (5.30–7.00pm).

If you are interested and want to find out more, come to information session on Thursday 14 February 2019 (5.30–6.00pm). Please note: this information session is essential for anyone taking part in the course, but if you come to the information session there is no obligation to complete the full course.

Course cost: Participants on the course will need to purchase a copy of the Shape-Upworkbook for £16.99 but there is no charge for attending the weekly sessions.

Background to the programme

Shape-Up's approach to weight management has a long history that has evolved over several years, taking into account the latest research and expert opinions. The programme has been tried and tested by men and women all over London, resulting in group members having a significant reduction in weight, cholesterol, blood pressure and stress. Improvements were also seen in waist-hip measurements, body image and self esteem.

Shape-Up has been designed by Psychologists, Dietitians and Physical Activity Specialists to teach individuals new skills to help them manage their weight. The programme is not just a quick fix but should help to provide the skills to carry on with a healthy lifestyle for a lifetime.

Who is this programme intended for?

Shape-Up groups are designed for overweight members of staff who are concerned about their weight and /or health related risks such as raised cholesterol or high blood pressure, who want a long term solution focusing on lifestyle changes and feel ready to take on new ideas now.

What will the programme consist of?

During the 8 weeks we go through the main points in the modules that make up Shape-Up. Each week a different group member takes responsibility for teaching the other group members about a different aspect of the Shape-Up programme. These sessions include:

1. Getting Ready to Shape-Up
2. The Shape-Up healthy eating plan
3. The Shape-Up physical activity plan
4. Eating a balanced diet and managing overeating tendencies
5. Food serving sizes
6. Recognising and dealing with external triggers
7. Recognising and dealing with internal triggers
8. Understanding food labels and creating a Shape-Up plan for maintaining change

The aim of the programme is that by the end of the 8 week Shape-Up, you’ll
• limit future weight gain
• achieve realistic weight loss
• form regular eating patterns
• balance the different types of food you eat
• reduce your tendency to overeat
• become more physically active
• improve the way you feel about your body
• reduce stress and develop a more positive outlook on life.

Is Shape-Up right for me?

If you fit the following criteria then Shape-Up might be the right program for you:

• Between 18 and 65 years old
• Employed by University College London
• Overweight, this means a body mass index (BMI) over 25. You can easily calculate this on the Weight Concern website (www.weightconcern.com).
• Willing to attend all group sessions

Shape-Up has been designed as a self-help group for mild to moderately overweight people.

You are unlikely to find it useful if any of the following apply to you:

• You have a serious physical illness which might be affected by a change in eating habits (e.g. diabetes or renal problems) or seriously limits your capacity to increase your physical activity levels.
• You have a history or current eating disorder (e.g. binge eating disorder, anorexia or bulimia).
• You have psychological difficulties that severely interfere with daily life (e.g. depression).
• You are pregnant or breastfeeding.