CheqUp Health

26/01/2026

Feeling colder than usual while losing weight is actually really common.

Fat helps insulate the body, so as you lose it, you might notice the cold more.
And if you’re eating in a calorie deficit, your body can produce less heat as your metabolism adapts.

Here’s what can help:
- Wear layers
- Move your body to warm up and support muscle
- Prioritise protein
- Eat regularly, aim for no more than 4 to 5 hours between meals
- Make sure you’re getting enough food overall
- Choose warming foods like soups, stews and hot drinks

If this is happening to you, you’re not doing anything wrong.

23/01/2026

Emma’s journey started with a simple decision, it was time to put herself first again 💜

Not with perfection, but with small changes she could actually stick to.

She’s been on her weight loss journey for 8 months and we’ll be sharing the habits, mindset shifts and progress that have helped her stay consistent (even when life gets busy).

Want to read Emma’s full story?
https://chequp.com/success-story/emmas-story/

21/01/2026

Fibre is one of the biggest nutrition gaps we see in everyday diets.

Even when people feel like they’re doing “pretty well”, fibre is often the missing piece. It supports gut health, helps with fullness and plays a part in long term heart health too.

We had a look at the Marks and Spencer Nutrient Dense range and why everyday options like this can make it easier to hit your goals without overthinking your food.

Have you tried anything from the range yet? What would you recommend?

19/01/2026

Need weight loss meal inspiration that still feels like real food?

We’ve put together a full list of easy, balanced meal ideas, plus one complete example day from breakfast to dessert.

Read the full blog here:

Welcome to our collection of healthy eating example menus, designed to inspire you on your journey to a balanced and nutritious diet!

16/01/2026

If you feel hungry out of nowhere, you might actually be thirsty. Hydration can support appetite signals and blood sugar balance, which can mean fewer cravings. Keep hydrated and see if that makes a difference to your hunger!

14/01/2026

Weight loss medication can be an effective tool but support is what helps make progress sustainable.

When treatment stops, appetite can return. That’s why building sustainable habits and having a plan for maintenance matters, alongside the right clinical guidance.

Read more here:

Support matters when taking weight loss medication as many people regain weight again after stopping weight loss medication

12/01/2026

Protein plays an important role in your diet but that’s not the full picture.

Foods with added protein don’t automatically equal better nutrition, some may still be lacking what your body needs overall. Whole foods tend to come naturally balanced, without relying on claims on the label.

A gentle reminder to look beyond the headline.

10/01/2026

Unsure which greek yogurt to buy? Well, there's no one size fits all here, it's completely down to your preferences and what you're using it for.

Here are a few suggestions for a bit of guidance:
5% - a good substitute for mayo and creamy sauces
2% - pair with fruit and honey for a delicious dessert
0% - a great protein boost for lower calories

Which do you buy most?

07/01/2026

Some of the most powerful changes come from the smallest habits.

Here's a few small habits that can make a big difference:
A short walk
An extra glass of water
One simple food swap
A similar bedtime each night
Keeping healthy snack easy to access

These everyday choices build progress over time in a way that actually feels doable.

What’s one small habit you’re proud of already, or want to start this week?

06/01/2026

Getting more steps in doesn’t have to be complicated.

It’s often the small, everyday choices that make the biggest difference. Our blog shares five simple and realistic ways to move more throughout your day, no gym required.

Take a look: https://chequp.com/five-simple-ways-to-get-more-steps-in-your-day/

Which tip will you try first?

Discover five simple ways to get more steps into your day and build easy, sustainable movement into your daily routine by clicking here.

02/01/2026

With super flu season doing the rounds, now’s a good time to boost your vitamin C intake. But which fruit packs the biggest punch? It might not be what you think…

30/12/2025

Celebrating the New Year with a few drinks is very normal, but how does this affect a medical weight loss journey?

We've explored the relationship between alcohol and weight loss, offering balanced and practical information to help people make informed choices without judgement.

Read the full article:

Discover how alcohol affects your weight loss journey, appetite, sleep, and hormones, with practical tips to stay on track.