If you're overweight, losing weight will bring you a range of important health benefits. The key to success? Making realistic changes to your diet and level of physical activity that can become a part of your daily routine.
Evidence shows that the best way to lose weight is to make long-term changes to diet and physical activity that result in a steady rate of weight loss. Aim to lose weight at around 0.5kg to 1kg a week (1lb to 2lb), until you achieve a healthy BMI
Evidence shows that the best way to lose weight is to make long-term changes to diet and physical activity that result in a steady rate of weight loss. Aim to lose weight at around 0.5kg to 1kg a week (1lb to 2lb), until you achieve a healthy BMI
This guide can help you to start your journey towards a healthy weight. Once you’re on the way, there is lots of information and advice that can help you keep going in our Lose weight section.
Along the way, you can monitor changes in your body mass index (BMI) using our Healthy weight calculator.
This guide can help you to start your journey towards a healthy weight. Once you’re on the way, there is lots of information and advice that can help you keep going in our Lose weight section.
Along the way, you can monitor changes in your body mass index (BMI) using our Healthy weight calculator.
Commit to change
Physical activity recommendations for adults
- Adults (19-64 years) should do 150 minutes every week
- Older adults (65+ years) should do 150 minutes every week
People who are overweight or obese should first aim to gradually build up to 150 minutes of moderate-intensity activity per week
Modern life can make it easy to eat and drink more than we realise and do little physical activity. The result is often weight gain.
To lose weight, we need to change our current habits. This means eating less – even when eating a healthy, balanced diet – and getting more active.
Drastic fad diets and exercise regimes that result in rapid weight loss are unlikely to work for long, because these kinds of lifestyle changes can’t be maintained. Once you stop the regime, you’re likely to return to old habits and regain weight.
Instead, choose diet and physical activity changes that you can make a part of your daily routine, and stick to for life.
Ready to get started?
Do today
You can take five actions today that will start your journey towards a healthy weight:
- Download the NHS Choices weight loss plan, a 12-week diet and exercise plan designed to help you lose weight healthily and keep it off.
- If you haven’t already, check your BMI with our Healthy weight calculator. If you need to lose weight, you will be given a calorie range to stick to.
- Now take the next snack you plan to have and swap it for something healthier. Go for a piece of fruit, a fruit bun or a slice of malt loaf with a low-fat spread. Aim to do the same every day: you’ve adopted your first weight loss habit. Try these 100-calorie snacks.
- Try to swap drinks that are high in calories for drinks that are lower in fat and sugars. Swap a sugary fizzy drink for a sparkling water with a slice of lemon. Don't forget that alcohol is also contains calories, so cutting down could help you to control your weight.
- Next, find a way to fit just one extra walk into your day. Fast walking is a way to burn calories, and you can often fit it into your daily routine. You might walk to the shops during your lunch break, or get off the bus one stop early on the way home and walk the rest of the way. Commit to this and you’ve adopted your second long-term habit. Ideally, you should aim to walk 10,000 steps a day: it’s not as many as it sounds. Learn more in Walking for health.
- Last, think about your breakfast tomorrow morning. Can you make it healthier, using the foods you already have at home? Get ideas in Healthy breakfasts (for people who hate breakfast).
http://www.nhs.uk/Livewell/loseweight/Pages/start-losing-weight.aspx
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There is loads more information on this NHS page to get you started and motivate you. Click on the above link to go to the relevant page.................where is that body then?
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