There are numerous strategies for losing weight, ranging from minor dietary adjustments to enlisting further help.
If you’re overweight, losing weight will give you more energy and help to reduce the risk of obesity, heart disease and type 2 diabetes.
Things you can do to lose weight
You do not have to do everything at once, try one thing at a time and find what works for you at Tips to help you lose weight.
Do
- get active for 150 minutes a week – you can break this up into shorter sessions
- aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- aim to lose 1 to 2lbs, or 0.5 to 1kg, a week at Tips to help you lose weight
- read food labels – products with more green colour coding than amber and red are often a healthier option
- swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- cut down on food that’s high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- share your weight loss plan with someone you trust – they can help motivate you when you have a bad day at Tips to help you lose weight
Don’t
- do not lose weight suddenly with diets
- do not stock unhealthy food – popcorn, fruit and rice cakes can be healthier alternatives
- do not skip meals – you might end up snacking more because you feel hungry at Tips to help you lose weight
- do not finish your plate if you’re full – you can save leftover food for the next day
Further information
Download a free 12 week weight loss plan
Join a weight loss support group at Tips to help you lose weight, or start eating healthier and moving more with the NHS Weight Loss Plan, which is available for free.
Access over 100 healthy recipes
Filter by ingredient or time and find a new favourite for the whole family at Tips to help you lose weight.
Free NHS exercise videos
Follow an instructor-led workout from the comfort of your own home. Choose from dance, yoga and more at Tips to help you lose weight.
5 A Day
Find out why you should get 5 portions of fruit and vegetables a day and what a portion size look like at Tips to help you lose weight.
Self-refer for help with your weight
If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP at Tips to help you lose weight.
To find out if there are any services in your area:
- ask the reception staff at your GP surgery
- check your GP surgery’s website
- contact your integrated care board (ICB) – find your local ICB
- search online for NHS weight management services near you
