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Life with excess weight can look different from person to person. From physical health to mental well-being, everyone’s journey is different. There is no ‘one-size-fits-all’ approach.

We believe that everyone deserves to feel empowered in their own body and to access care without judgement.

Start exploring the sections below for practical tips on how to help manage challenges and feel more confident.

Facing weight stigma

Stigma, such as negative attitudes or beliefs about a person’s weight and size, can happen in day-to-day life. This could be at work, in public spaces or in healthcare settings. But there are ways to tackle stigma, such as:

  • Talking to others to help challenge negative attitudes
  • Practicing positive self-talk to help build confidence and self-esteem
  • Being your own advocate and speaking up for yourself
  • Finding support from people you trust, such as friends or family members
  • Talking to a therapist about finding healthy ways to cope

Mobility challenges

When a person’s body has excess weight, strain can be put on joints, like in the knees and hips. This can limit how much a person is able to move. It can affect day-to-day activities, such as climbing stairs or doing household chores. Managing weight can help improve movement and reduce joint pain. You could try:

  • Eating a balanced diet that supports bone health e.g. calcium and vitamin D
  • Using assistive devices, such as knee braces. These can help reduce joint stress
  • Swimming, cycling or yoga – these are low-impact and help keep the joints moving without adding stress

Learn more practical tips about how to exercise on the understanding weight management page

Discuss your exercise plans with your healthcare provider to ensure they are right for you.

Managing chronic pain

Obesity can cause long-lasting pain that can affect a person’s day-to-day life. Being in pain can make it difficult and less motivating for people to exercise. But there are ways to get more active, such as:

  • Finding out what is causing the pain
  • Seeking help from a specialist, like a physiotherapist
  • Learning how to put this knowledge into practice with our guide – Exercising at my pace

Obesity is closely linked to other chronic conditions, such as lower back pain and osteoarthritis. Learn more about how these conditions can affect day-to-day life.

Navigating relationships

Living with obesity or being overweight can affect relationships with family and friends. This can be hard to navigate. But it can also be a good way to strengthen bonds. Family and friends can be a great source of support.

If you are a family member, friend or carer of someone living with excess weight you can find out more about how you can offer support.

Weight and mental health

Living with excess weight can affect a person’s mental health and how they think about their own body. This can include having feelings of anxiety, depression or low self-esteem. This can, in turn, lead to more weight gain due to stress eating or low motivation to exercise. Here are some tips to help prioritise mental wellbeing:

  • Talk to a healthcare provider – they may be able to offer you support from a specialist such as counselling
  • Take time out to rest and recover – find time during the day to relax and make time for yourself
  • Find exercises that are enjoyable – for those who are not very active, exercise can seem like a chore. But it does not have to be that way. Finding joy in movement can be a positive experience. You just need to see what works for you
  • Take up a hobby – finding time to do a hobby, like reading or gardening, can help lower stress levels

Understanding weight management

  • Explore lifestyle changes that can help with weight management, from healthy eating to getting more active.



Learn more

Guide: how to talk to your healthcare provider

  • Find out how you can have open and meaningful conversations with your healthcare provider.



Explore the guide
References
  1. World Health Organization (WHO). Weight bias and obesity stigma: considerations for the WHO European Region. Updated 2017. (Website – accessed September 2026).
  2. Obesity Action Coalition (OAC). Understanding Obesity Stigma. Updated 2007. (Website – accessed September 2026).
  3. National Health Service (NHS). Osteoarthritis. Updated 2025. (Website – accessed September 2026).
  4. National Institute of Arthritis and Musculoskeletal and Skin Diseases (NIH). Calcium and Vitamin D: Important for Bone Health. Updated 2023. (Website – accessed September 2026).
  5. National Health Service (NHS). Osteoarthritis: Treatment and support. Updated 2023. (Website – accessed September 2026).
  6. Obesity Action Coalition (OAC). Minimizing Joint Pain While Living with Obesity-Induced Osteoarthritis. Updated 2021. (Website – accessed September 2026).
  7. Obesity Action Coalition (OAC). How to Move with More Ease and Less Pain. Updated 2021. (Website – accessed September 2026).
  8. Obesity.net. Obesity and Chronic Pain. Updated 2025. (Website – accessed September 2026).
  9. Medicspot. Obesity and Depression: The Connection between Obesity and Mental Health. Updated 2024. (Website – accessed September 2026).
  10. Bupa UK. Is there a link between obesity and mental health? Updated 2023. (Website – accessed September 2026).

All images are for illustrative purposes only.

UK26OB00348 | September 2026