Support for weight management and lifestyle changes

By embracing a varied and sufficient diet, you ensure that you get all the necessary nutrients. Try to avoid excessive intake of salt, sugar and fat. Include plenty of vegetables, fruits, whole grains and protein in your diet.

On the website of Sydänliitto(external link) (in Finnish), you can find

• information on health promotion,
• open lectures and recordings to promote your wellbeing(external link) (in Finnish) and
• tips on everyday nutritional questions(external link) (in Finnish).

The website of Aivoliitto(external link) (in Finnish) provides various information on how to promote brain health.

Eating at regular intervals, about every 3–4 hours, helps keep your blood sugar levels stable and makes hunger easier to manage. Keep portion sizes moderate and avoid overeating or skipping meals. If you are going through a difficult time or a crisis, try to focus on eating enough and maintaining a varied diet — it will help you cope better even in challenging situations.

If you or someone close to you is struggling with eating-related issues, it is important to seek help. You can find more information here:

• Ähky | Help with compulsive eating | ÄHKY®.fi(external link)
• Syömishäiriökeskus(external link) (in Finnish and Swedish)
• Tervetuloa syömisongelmien omahoito-ohjelmaan! | MentalHub.fi(external link) (in Finnish and Swedish)
• Tervetuloa ahminnan omahoito-ohjelmaan! | MentalHub.fi(external link) (in Finnish and Swedish)

Physical activity is an important part of weight management. It helps burn energy and supports your overall wellbeing. We encourage you to be physically active for at least 2 hours and 30 minutes per week at a moderate intensity or 75 minutes per week at a vigorous intensity, and combine a variety of endurance exercise, strength training and flexibility exercises.

The online course Liikunnalla terveyttä(external link) (in Finnish) by Duodecim offers you a short (20-minute) overview of the benefits of health-promoting physical activity and the recommended amount of physical activity.

Did you know that physical activity increases your energy expenditure, which helps you balance the energy you get from food with the energy you use? Regular exercise also helps maintain and build muscle mass, which in turn boosts your basal metabolic rate and improves your fat-burning capacity. You can estimate your daily energy expenditure using tools such as the following:

• Energy expenditure calculator by Sydänliitto(external link) (in Finnish)

All forms of physical activity are beneficial. The key is to find activities you enjoy and can do regularly. Walking, cycling, swimming and strength training are good options. Do not forget everyday movement — take the stairs instead of the lift or walk as part of your commute. These small changes help increase your daily energy expenditure. Physical activity has also been shown to improve mental wellbeing.

Do you already have a favourite type of exercise or is there something new you would like to try? Do you need guidance to get started? Find more information here:

• Exercise and physical activity
• Physical activity counselling provided by municipalities

Good sleep supports your metabolism and helps with weight management. We encourage you to sleep 7–9 hours per night. Adequate sleep also helps regulate hunger hormones and reduces stress. You can find more information about the importance of sleep and wellbeing here (in Finnish and Swedish).

Stress, low mood and prolonged strain often lead to unhealthy eating habits. Try relaxation techniques such as meditation or yoga to manage stress.

If you need help with identifying and strengthening your resources, explore the online course Henkisten voimavarojen vahvistaminen(external link) (in Finnish) by Duodecim.

When planning a change, it is important to identify goals that truly matter to you. Set realistic, specific objectives that you can achieve. Small steps are the most effective way to create lasting change. Tracking your progress will help you stay on course—keep a record of your achievements, for example, in a food diary or exercise log. You can also use an app to monitor your eating habits and physical activity. These tools can help you spot challenges and stay motivated.

It is often easier to achieve goals together, so when you are starting out, consider seeking support from friends, family or peer groups. Keep a positive mindset and focus on your successes, even if challenges arise along the way.

Weight management is a journey that requires time and patience. The key is to find a healthy weight that works for you and supports your long-term wellbeing. Would you like more detailed information or a health assessment?

The Omaolo health check(external link) provides a comprehensive report on your overall health.