The most effective weight loss tips are simple: eat regular meals, fill up on fruit, vegetables and fibre, drink water instead of sugary drinks, check portion sizes, read food labels, move more, cut back on alcohol and plan your meals. Aim to lose 0.5–1 kg a week.
12 tips that work
- Don’t skip breakfast. Skipping meals often leads to snacking later. A high-fibre breakfast such as porridge or wholegrain toast keeps you going.
- Eat regular meals. Eating at regular times helps control hunger and reduces grazing on high-calorie snacks.
- Eat plenty of fruit and veg. They are low in calories and high in fibre. Aim for at least 5 portions a day.
- Get more active. 150 minutes a week of moderate activity – such as brisk walking – supports weight loss and keeps it off.
- Drink plenty of water. People sometimes confuse thirst with hunger. Swap sugary drinks for water.
- Eat high-fibre foods. Oats, beans, lentils, wholegrain bread and vegetables help you feel full.
- Read food labels. Traffic-light labels show at a glance which foods are high in fat, sugar or salt.
- Use a smaller plate. It can help you eat smaller portions without feeling deprived.
- Don’t ban foods. Banning favourites can lead to cravings. Have treats occasionally and in small portions.
- Don’t stock junk food. If it is not in the cupboard, you are less likely to eat it.
- Cut down on alcohol. A pint of 4% lager has about 180 kcal; a large glass of wine about 200 kcal.
- Plan your meals. Planning a week ahead makes it easier to stick to your calorie goal and saves money.
Extra evidence-based tips
Sleep 7–9 hours
Short sleep increases appetite hormones and cravings for high-calorie food.
Protein at each meal
Protein is the most filling nutrient and helps protect muscle while losing weight.
Weigh weekly
Regular self-weighing is linked with better weight loss and maintenance.
Get support
Group programmes, the NHS Weight Loss Plan app or a friend doing it with you all improve results.
Make your plan
Frequently asked questions
What is the fastest healthy way to lose weight?
Losing 0.5 to 1 kg a week through a calorie deficit of about 500 to 1,000 kcal a day, plus regular activity, is the fastest rate the NHS recommends for most people.
What does the NHS recommend for weight loss?
Eating a healthy, balanced diet with fewer calories, being more active, and aiming to lose 0.5 to 1 kg a week. The NHS Weight Loss Plan app can help.
What should I eat to lose weight?
Base meals on vegetables, fruit, wholegrains, beans and lean protein, and cut down on sugary drinks, alcohol and high-fat snacks.
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Medical disclaimer: this guide is general information for adults and is not a diagnosis or medical advice. bmicalculatornhs.net is independent and not affiliated with the NHS. Speak to your GP, pharmacist or another qualified health professional about your own health. Full disclaimer.