On this page
Set realistic goals
Aim for slow, steady change. Losing around 0.5kg to 1kg (1 to 2 pounds) a week is a realistic goal. Even small losses bring health benefits.
Eating well
- base meals on vegetables, fruit and wholegrains
- include protein, such as beans, lentils, fish, eggs or lean meat, which helps you feel full
- watch portion sizes. Using a smaller plate can help
- cut down on sugary drinks, and swap to water or sugar-free drinks
- plan meals ahead so you are less likely to reach for convenience food
- the free NHS Weight Loss Plan app can help you track your progress
Moving more
Any movement counts, and it helps your health whether or not you lose weight.
- start with what you can do, even a 10 minute walk
- try swimming, water aerobics or cycling, which are easier on the joints
- chair-based exercises are a good start if moving is hard
- build up slowly towards 150 minutes a week
Sleep and stress
Poor sleep and stress can affect your appetite. Aim for a regular sleep routine. If you snore loudly, stop breathing briefly in your sleep, or feel very tired during the day, ask your GP about sleep apnoea.
Look after your mental health
Weight stigma is real and can be hurtful. You deserve to be treated with respect, including by health services. If you are struggling with your mood or your relationship with food, talk to your GP. Beat (0808 801 0677) supports people with eating disorders.
Everyday aids
If your weight makes some tasks harder, aids such as a long-handled sponge, grabber, sock aid, bath lift or stronger chair may help. Ask your council for a free needs assessment.
Sources we used
We check this page at least once a year, and sooner when the rules change. Read how we check our facts, or tell us if something looks wrong.