Tips to Help You Lose Weight

Losing weight can provide numerous health benefits, such as increased energy and reduced risk of obesity, heart disease, and type 2 diabetes. Here are some strategies and resources to help you with weight management.

Determine if You're a Healthy Weight

• Use Body Mass Index (BMI) to check if you're at a healthy weight for your height.
• Requires your height and weight to calculate.
• Use the BMI Healthy Weight Calculator

Things You Can Do to Lose Weight

• Adopt gradual changes: Implement changes one at a time to find what's most effective for you.

Do

• Get active for 150 minutes a week, breaking it into shorter sessions if needed.
• Aim for 5 portions of fruits or vegetables a day (80g each of fresh, canned, or frozen).
• Target a weight loss of 1 to 2 lbs (0.5 to 1 kg) per week.
• Read food labels and opt for products with more green color coding (healthier options).
• Replace sugary drinks with water, adding lemon or lime for flavor.
• Reduce intake of high sugar and fat foods, such as swapping sugary cereal for wholegrain.
• Share your weight loss plan with someone for motivation.

Don't

• Avoid crash dieting for quick weight loss.
• Do not stock unhealthy foods; consider healthier alternatives like popcorn, fruit, or rice cakes.
• Do not skip meals to prevent increased snacking.
• Stop eating when full—store leftovers for another time.

Further Resources and Information

Free 12 Week Weight Loss Plan

• Begin a healthier lifestyle with the NHS Weight Loss Plan or join a weight loss support group.
• Visit the NHS Better Health website

Access to Healthy Recipes

• Explore over 100 healthy recipes filtered by ingredient or time.
• Visit the NHS Healthier Families website

Free NHS Exercise Videos

• Engage in instructor-led workouts from home, including dance and yoga.
• NHS Fitness Studio

Importance of "5 A Day"

• Understand the significance of consuming 5 portions of fruits and vegetables daily and what portion sizes look like.
• 5 A Day: what counts?

Self-Referral for Weight Management Help

• If managing weight is challenging, you may refer yourself to services without seeing a GP.
• Check for local services through:
  • GP surgery reception staff or website
  • Contacting your integrated care board (ICB)
  • Find your local ICB
  • Searching for NHS weight management services online.

Page last reviewed: 17 March 2023

Next review due: 17 March 2026