Weight loss

Do you want to lose weight and keep it off? Have you ever tried to lose weight but found it difficult? Lost a little and then regained it? If you have, then this fact sheet is for you. Here you’ll find advice and tools that will help you start to achieve the goals you want.

Small changes can make a big difference in the long term when it comes to your weight loss journey. Eating just 100 calories less each day could theoretically lead to 5kg or 11lb weight loss by the end of the year. 100 calories less looks like half a plain digestive biscuit or one light yoghurt less a day.

Where do I start with my weight loss journey?

Start by learning more about your eating patterns by keeping a food and mood diary for between three to seven days. In this diary record everything you eat and drink, at what times and how you were feeling. For example, ‘a cup of tea with one teaspoon of sugar and semi-skimmed milk at 3pm (feeling stressed)’. By looking back over this you will be able to see how times of day, situations, places, people and your mood can affect your food intake.

• Choose two to three small changes you can start with and write yourself an action plan with clear goals to follow, for example: I will increase my fruit intake by having two pieces of fruit per day and monitor this in my food diary.
• If you find your goal difficult to achieve, don’t worry. Think about whether it is an achievable goal and whether it’s right for you. Consider changing the goal to one that you are more confident in achieving.
• Make a list of non-food related tasks that will distract you from thinking about eating to use when you fancy a treat or because you’re bored. For example, reading a chapter of your book, having a soak in the bath or listening to your favourite music. 
• Find the right support for you – it could be a friend, partner, health professional, group or website. This not only keeps you inspired but can help you through more challenging times.

How do I set a goal and action plan?

Write down a simple action plan for your small changes. For example:

• Specific: “I will eat more vegetables.”
• Measurable: “I’ll include two portions of vegetables each day - one at lunch and one at dinner.”
• Achievable: “I enjoy vegetables, so I’ll try adding some new ones to my meals.”
• Relevant: “This will support my goal of eating healthier and feeling better.”
• Time-bound: “I’ll begin today and track my progress daily by writing it down.”

As you succeed with these changes, you can add more or build on the habits you’ve already created. Every small step takes you closer to your goals!

Celebrate victories that aren’t measured by scales

Progress isn’t just about the number on the scale. Think about other improvements you’d like to see, such as sleeping better, playing with your children more easily, climbing stairs without getting out of breath, or feeling less pain. These wins matter just as much!

Your journey to a healthier you

To maintain a healthier weight, you need lasting practical lifestyle changes.

1. Follow a balanced eating plan based on the Eatwell Guide:

• Avoid fad diets. They are extreme, restrictive and hard to stick with.
• Eat at least five portions of fruits and vegetables daily. Fill half your plate with these at each meal, choosing seasonal options. Keep juice and smoothies to one 150ml serving per day due to high sugar.
• Split the other half of your plate between proteins (like lean meat, fish, tofu, beans or lentils) and starchy carbs (like wholegrain rice, pasta or bread).
• Limit foods high in salt, fat and sugar.

2. Portion control and meal timing:

• Serve smaller portions, except for vegetables. Use smaller plates if needed.
• Aim for three balanced meals a day.

3. Be mindful:

• Plan to have healthy options available.
• Eat slowly and avoid distractions like TV while eating to prevent overeating.

4. Hydrate and moderate alcohol:

• Aim to drink two litres of fluid per day, preferably tap water to stay sustainable.
• Limit sugary drinks and alcohol, as they are high in calories and don’t fill you up. The recommendation for alcohol is not to drink more than 14 units per week - one pint of 4% lager is 2.3 units.

5. Become more active by enjoying activities like walking or dancing:

Add movement to your routine by standing on phone calls, parking further away, taking the stairs, or getting off the bus early.

Top tips

• Accept that the occasional slip up is normal and it’s not the end of the world. Get straight back on track. Don’t lose sight of your overall goals and the progress you have made, instead learn from it. 
• Set two to three clear, well-defined, measurable goals and action plans.
• Track your food intake with a diary, photos, or an app. This helps increase awareness, manage emotional eating and often leads to a healthier, more sustained weight loss.
• Plan for dining out and celebrations to enjoy them guilt-free. Consider two courses instead of three or share a dessert.
• Aim for half your plate to be vegetables/salad and divide the other half between protein and carbohydrate.
• To prevent setbacks in high-risk situations, have a specific plan. If you tend to eat unhealthily when busy, consider weekly menu planning, making shopping lists, cooking in bulk and freezing portions.
• Be more physically active.
• Choose the support you need, such as a friend to exercise with you.