Weight loss plans are only recommended if they:
- are based on a healthy, balanced diet
- encourage regular physical activity
- expect you to lose no more than 0.5-1kg (1-2lb) a week
Adults can try weight loss plans that involve the above, but speak to your GP first if you have a medical condition such as:
Check your BMI
Before starting any weight loss plan, find out whether you really need to lose weight and, if so, how much. Check your BMI (body mass index) on the healthy weight calculator to see if your weight is already healthy for your height. For more information, see What is the body mass index (BMI)?
If your BMI score suggests you’re overweight or obese (a BMI score of 25 or more), you should think about losing weight.
Healthy balanced diet
To lose weight in a healthy way you need to use more energy than you consume by:
- eating a healthy, balanced diet with fewer calories
- increasing your physical activity
Find out how to start getting active your way.
If you need to lose weight, your weight loss plan should be based on a healthy, balanced diet. This means:
- eating less fat and sugar
- eating at least five portions of fruit and vegetables every day
- choosing unrefined or high fibre varieties of starchy carbohydrates
See the lose weight section for more information on:
Some people find that joining a group can help with motivation to lose weight. Use the Find services tool to find a weight loss group near you.
If you see your GP because you’re overweight or obese, they may recommend a calorie-controlled diet or low-fat diet for weight loss. Read more information about treating obesity.
Exercise for losing weight
Your weight loss plan should include regular physical activity. The amount of physical activity you can do will depend on your current level of fitness. If you haven’t exercised recently, see your GP for a health assessment first. It’s also important when starting to exercise that you build up gradually.
Adults should do at least 150 minutes (2 hours and 30 minutes) of moderate-intensity aerobic activity such as cycling or fast walking every week. Adults who are overweight can improve their health by meeting the activity guidelines, even if they don’t lose weight.
To lose weight, you'll need to do more than the recommended 150 minutes a week, as well as making changes to your diet.
For more information, see the fitness section.
Take it slow
Gradual weight loss of around 0.5-1kg (1-2lb) a week is recommended. You also need to be realistic about how much weight you want to lose and how quickly you can do it.
For more information, see Why is gradual weight loss better than a crash diet?
Read the answers to more questions about healthy eating.
Further information:
