Change4Life for adults

  • drinks checker

    Drinks checker

    Find out whether you're drinking more than is good for you.

    Check your drinking now1 / 6

  • promo get going

    Get going everyday

    We've got loads of tips to get you going every day- your way!

    Everyday ways to be more active2 / 6

  • snack swaps

    What are the risks

    Regularly drinking over the lower-risk guidelines can lead to serious health problems including cancer and stroke.

    Find out more3 / 6

  • portion swap

    Portion swap

    Feel satisfied not stuffed! Try these suggestions for smaller portion sizes.

    See our portion tips4 / 6

  • 5 A DAY

    Cut it down, not out

    There’s no need to stop drinking altogether. Get sneaky and cut back with our tips and swaps.

    Start cutting down here5 / 6

  • fibre swap

    Snack swap

    Be good to your gut and up your fibre intake – it’s easier than you think.

    See our fibre swaps6 / 6

Sneak a peek at our ad

Watch our latest TV ad to see how drink can sneak up on you and what you can do about it.

Watch now

Drinks checker

Find out whether you're drinking more than is good for you.

Check your drinking now

Let's Walk4Life

Walking is a brilliant way of fitting in daily activity. Walk4Life will help get you on your toes.

Get marching

Local sports and fitness

Find out about all the great sporting and fitness activities in your area.

Find local activities

Ideas for healthy snacks

You don't have to lose snacks altogether, try these delicious snack ideas.

Start smart snacking

5 A Day

There are so many easy and delicious ways to work 5 fruit & veg into your day.

See our tasty tips

Want to make some changes?

How are your eating, drinking and activity habits? Tell us and we'll help you make some healthy changes.

Join Change4Life