Tips to Help You Lose Weight

Losing weight can increase energy and reduce health risks such as obesity, heart disease, and type 2 diabetes. Here are some tips on how to lose weight effectively.

Determine if You Are a Healthy Weight

• Use Body Mass Index (BMI) to assess if you are at a healthy weight for your height.
• Requires your height and weight for calculation.
• Use the BMI healthy weight calculator.

Strategies for Weight Loss

Do:

• Get Active: Aim for 150 minutes of activity per week, which can be divided into shorter sessions.
• 5 A Day: Include 80g of fresh, canned, or frozen fruits or vegetables as one portion of your daily intake.
• Gradual Weight Loss: Aim to lose 1 to 2 lbs (0.5 to 1 kg) per week.
• Read Food Labels: Opt for products with more green color coding, indicating a healthier choice.
• Hydration: Swap sugary drinks for water; add lemon or lime for flavor.
• Reduce Sugar and Fat: Replace sugary cereals with wholegrain alternatives.
• Support System: Share your weight loss plan with someone for motivation.

Don't:

• Avoid Rapid Weight Loss: Sudden diets can be harmful.
• Stock Healthy Snacks: Choose options like popcorn, fruits, and rice cakes.
• Do Not Skip Meals: Skipping meals can lead to snacking due to hunger.
• Plate Waste Management: Do not feel obligated to finish your plate if you're full; save leftovers.

Additional Resources

Weight Loss Support

• 12-Week Weight Loss Plan: Access NHS resources for structured support.
• Weight Loss Support Groups: Consider joining for added motivation.
• Visit the NHS Better Health website.

Healthy Cooking and Exercise

• Healthy Recipes: Over 100 recipes available; filter by ingredient or time.
• Visit the NHS Healthier Families website.
• Exercise Videos: Follow workouts from home, including dance and yoga.
• NHS Fitness Studio.
• 5 A Day Guide: Learn about portion sizes and their importance.
• 5 A Day: what counts?.

Self-Referral for Weight Management

• Directly refer yourself to services without a GP consultation.
• Find Services:
  • Ask reception staff at your GP surgery.
  • Check the GP surgery’s website.
  • Contact your integrated care board (ICB).
  • Find your local ICB.

Page last reviewed: 17 March 2023. Next review due: 17 March 2026.