Tips To Help You Lose Weight

     Tips for Losing Weight

There are many ways to lose weight, from making small changes to your diet and exercise to finding more support.

If you’re overweight, losing weight can give you more energy and lower the risk of obesity, heart disease, and type 2 diabetes.

      Find Out if You’re a Healthy Weight

You can check if you’re a healthy weight by calculating your Body Mass Index (BMI). To do this, you need your height and weight. 

Use a BMI calculator to see if you’re in a healthy range.

      Steps to Help You Lose Weight

You don’t have to change everything at once. Try one thing at a time and see what works best for you.

   **What to Do:**

- Be active for 150 minutes each week. You can break this into shorter sessions.

- Try to eat 5 portions of fruits and vegetables each day. 80 grams of fresh, canned, or frozen fruit or vegetables count as one portion.

- Aim to lose 1 to 2 pounds (0.5 to 1 kg) per week.

- Read food labels. Products with more green color coding are usually healthier.

- Replace sugary drinks with water. If you don’t like plain water, add lemon or lime slices for flavor.

- Cut down on foods high in sugar and fat. For example, swap sugary cereal for wholegrain options.

- Share your weight loss goals with a trusted friend or family member for extra motivation.

**What Not to Do:**

- Don’t try to lose weight too quickly with crash diets.

- Avoid keeping unhealthy snacks at home. Try healthier options like popcorn, fruit, and rice cakes.

- Don’t skip meals. You might end up snacking more if you’re too hungry.

- Don’t force yourself to finish your plate if you’re already full. Save leftovers for another meal.

     More Help and Resources

- **Free 12-Week Weight Loss Plan:** Start a new plan to eat healthier and move more. You can download it from the NHS website or join a support group.

- **Healthy Recipes:** Find over 100 recipes for the whole family on the NHS Healthier Families website.

- **Free Exercise Videos:** Follow workout videos at home, including dance and yoga, on the NHS Fitness Studio website.

     5 A Day

Learn why eating 5 portions of fruits and vegetables a day is important and what counts as a portion.

     Need More Help?

If you need help managing your weight, you might be able to self-refer to local services without seeing your GP. To find services in your area:

- Ask at your GP surgery reception.

- Check your GP surgery’s website.

- Contact your local integrated care board (ICB).

- Search online for NHS weight management services near you.