Counterweight

26/06/2025

How to build a nutritious snack 💪💜
Want your snacks to keep you full and fuelled? Use this simple 3-part formula:

✅ Include protein: Keeps you feeling fuller for longer and helps preserve muscle.
Try: boiled eggs, low-fat yoghurt, cottage cheese, tuna, edamame, hummus

✅ Make it high in fibre: This slows digestion and supports gut health.
Try: veggies, wholegrain crackers, fruit, roasted chickpeas

✅ Enjoy colourful foods: A variety of colours = a variety of nutrients!
Try: carrots, peppers, berries, cherry tomatoes, spinach

👉 Example snack combos:
🥒 Hummus + cucumber sticks + cherry tomatoes
🍓 Low-fat Greek yoghurt + berries + flaxseed
🍗 Chicken slices + wholegrain crackers + red pepper strips

💬 What’s your go-to smart snack? Share it below!
🔖 Save this post for your next snack attack.

24/06/2025

Looking for snacks that hit the spot without derailing your goals? 🙋‍♀️

We’ve rounded up 6 low-calorie snacks that are simple, tasty and actually satisfying!

From frozen banana bites to savoury cottage cheese bowls, there’s something here for everyone. Perfect for a midday pick-me-up or a smart swap when cravings strike.

👇 Tell us your go-to healthy snack in the comments!
🧠 And don’t forget to save this post so you’ve got ideas ready when hunger hits

13/06/2025

This Diabetes Week, we’re highlighting what evidence-based support can mean for someone living with type 2 diabetes.

One participant shared:
“The weight just dropped off me and I feel 100% better now. My blood sugar levels have dropped enough to put my diabetes into remission and I feel great. I now eat better, walk more, and feel like doing more than ever before. I can now say with confidence, just give it a go. You’ll be surprised how well it can work.”

These stories are why we do what we do. The right support, grounded in science, changes lives.

Get in touch to find out how we can help you manage type 2 diabetes!
📧 info@counterweight.org

12/06/2025

📢 It’s Diabetes Week! We’re proud of how our Counterweight-Plus programme helped prove type 2 diabetes remission is possible through the defining DiRECT trial, funded by Diabetes UK.

📈 A new 5-year follow-up shows continued behavioural support helps maintain weight loss and improve health.

📚 With 50+ peer-reviewed studies, we’re building real-world solutions that change lives.

We’re here to help you manage type 2 diabetes, get in touch to find out how!
📧 info@counterweight.org

21/05/2025

Do you drink Tea? Then try this! ☕

If making a cup of tea is something you already do, then why not turn it into a healthy habit too?

Counterweight mini Challenge:
This week, every time you make a cup of tea, try adding one of these simple wellbeing boosts to your routine:

✅ Take 5 deep breaths while the kettle boils
✅ Do a 1-minute stretch or quick walk
✅ Pause and check in with how you’re feeling
✅ Jot down one thing you're grateful for
✅ Sip without scrolling: no phone, just a mindful moment
✅ Fill up your water bottle too: hydrate while you wait

You’re already have a habit of making tea, now let it work for your wellbeing too.
Small actions, lead to big impacts.

Happy International Tea day!

20/05/2025

🚶‍♀️ May is National Walking Month! 🚶‍♂️

Looking for a simple way to boost your fitness, energy, and mood? Try our 12-week walking challenge - it’s all about small steps that build lasting habits! 🏃‍♀️💪

Here’s how it works:
Start walking at your usual pace for the time listed below, then turn back and challenge yourself to return to the start just 1 minute faster. Over 12 weeks, you’ll gradually increase both your distance and your pace.

Your 12-week walking plan:
👉 Weeks 1 & 2: Walk 5 mins out, return in 4 mins
👉 Weeks 3 & 4: Walk 10 mins out, return in 9 mins
👉 Weeks 5 & 6: Walk 12 mins out, return in 11 mins
👉 Weeks 7 & 8: Walk 14 mins out, return in 13 mins
👉 Weeks 9 & 10: Walk 15 mins out, return in 14 mins
👉 Weeks 11 & 12: Walk 20 mins out, return in 19 mins

No fancy equipment needed – just your feet, some comfy shoes, and a bit of motivation. Let us know if you’re joining the challenge! 💬👇

13/05/2025

We’re proud to share that the Counterweight App has been shortlisted for Nutrition Resource of the Year in the 2025 Complete Nutrition (CN) Awards! 🏆

CN Mag is the UK’s leading clinical, medical, and health nutrition publication, so we're incredibly proud to be recognised among the best in the field.

This nomination recognises our commitment to meeting patients where they are, with our industry-leading resources.

🙌 Thank you to our users, partners, and the brilliant team behind this achievement.

If you’d like to vote for the Counterweight App, you can do so here: https://nutrition2me.com/cn-awards/voting/

09/05/2025

Spring Into Calm: 5 Stress Busters for Your Health 🌸

Stress can take a toll on your body, affecting everything from sleep to energy levels. It’s important to recognise when stress is building up and take steps to manage it. 🌿

In this article, we dive into 5 simple but powerful stress-busting techniques to help you feel more relaxed and in control. 🌞 Here’s a sneak peek:

🧠 Stress triggers a spike in cortisol and adrenaline and your body goes into "fight or flight." But with the right strategies, you can manage it.

💡 Tip: Understanding how stress impacts your body and learning coping mechanisms can make all the difference. From breathing exercises to mindful movement, find out what works best for you.

Read the full article for all 5 tips to help reduce stress and improve your overall health: www.counterweight.org/blogs/articles/5-stress-busters

Ongoing or sudden stress can put the body into a heightened state that is not good for health. It activates the nervous system and increases the levels of cortisone and adrenaline in the bloodstream. These two elevated hormones can increase blood pressure, heart rate and blood sugar. Over a long per...

24/04/2025

Thank goodness it’s Spring! 🌸 After a season of comfort food and cosy hibernation, it’s time to reset, refresh, and feel good again.

Here’s how to ease back into healthy habits:

✅ Get back to regular meal planning 🥗
✅ Swap heavy comfort foods for fresh, lighter meals 🌸
✅ Take advantage of the longer days to get active 💪

Struggling to get back on track? We’re here to help! Join our programme today.

18/04/2025

How to enjoy Easter without overindulging 🐰

Easter is a time for celebration, but it can be easy to overdo it on chocolate eggs and big meals. Here are some tips to help enjoy the holiday without guilt:

💜 Start Your Day with a Balanced Meal: A high-protein, fibre-rich breakfast (like eggs & wholegrain toast) will keep you feeling full and prevent sugar cravings later in the day.

💜 Use the 80/20 Rule: Fill 80% of your meals with nourishing foods, and save 20% for your Easter treats. You can enjoy everything—just in moderation!

💜 Stay Hydrated: Sometimes, thirst feels like hunger! Keep a water bottle handy and drink before reaching for snacks.

💜 Move Your Body: Go for a walk, play with the kids, or even do an Easter egg hunt, all kinds of activity all adds up!

💜 Swap & Balance Treats: Pair chocolate with a handful of nuts or fruit to balance out the sugar rush.

💜 Enjoy Treats Mindfully: Slow down, savour each bite, and listen to your hunger cues!

💜 Don’t Feel Guilty: One day won’t ruin your progress! Enjoy the moment, then get back to your usual habits.

Easter is a celebration, so don't overthink it. Enjoy the day and remember to enjoy everything in moderation, get back to your healthy habits the next day!

17/04/2025

Want a Healthier Hot Cross Bun? Try this simple swap!

Instead of loading it with butter & jam, try this balanced and nutritious topping:

✅ Half a toasted hot cross bun
✅ A thin spread of Greek yogurt instead of butter
✅ Top with sliced strawberries or banana for natural sweetness
✅ Sprinkle cinnamon for extra flavour without added sugar
✅Pair the hot cross bun with a high protein, high fibre side

Which tip are you most likely to try? Share in the comments!

16/04/2025

Spring Hydration Tips 🍋💧

Feeling sluggish? It might be time to hydrate! As the weather warms up, it’s easy to forget to drink enough water.

Try these refreshing combos to make hydration more exciting:
🍋 Lemon + mint = refreshing & aids digestion
🍓 Strawberry + basil = antioxidant boost
🥒 Cucumber + lime = hydrating & detoxifying

What’s your go-to way to stay hydrated? Drop your favorite infused water recipe below! ⬇️