There are lots of ways you can lose weight, from making small changes to what you eat and drink to finding more support.

If you’re overweight, losing weight will give you more energy and help to reduce the risk of obesity, heart disease and type 2 diabetes at Tips to help you lose weight.

Things you can do to lose weight

You do not have to do everything at once, try one thing at a time and find what works for you.

Do

get active for 150 minutes a week – you can break this up into shorter sessions

aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion

aim to lose 1 to 2lbs, or 0.5 to 1kg, a week at Tips to help you lose weight

read food labels – products with more green colour coding than amber and red are often a healthier option

swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour

cut down on food that’s high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives at Tips to help you lose weight

share your weight loss plan with someone you trust – they can help motivate you when you have a bad day

Don’t

do not lose weight suddenly with diets at Tips to help you lose weight

do not stock unhealthy food – popcorn, fruit and rice cakes can be healthier alternatives

do not skip meals – you might end up snacking more because you feel hungry at Tips to help you lose weight

do not finish your plate if you’re full – you can save leftover food for the next day

Further information

Download a free 12 week weight loss plan

Start moving more and eating healthier with the free NHS Weight Loss Plan or sign-up for a weight loss support group at Tips to help you lose weight.

Access over 100 healthy recipes

Filter by ingredient or time and find a new favourite for the whole family.

Free NHS exercise videos

Follow an instructor-led workout from the comfort of your own home. Choose from dance, yoga and more at Tips to help you lose weight.

5 A Day

Find out why you should get 5 portions of fruit and vegetables a day and what a portion size look like.

Self-refer for help with your weight

If you need assistance with weight management, you may have the option to directly access services that can provide support, without the need to see a GP. Visit Tips to help you lose weight for more information.

To find out if there are any services in your area:

• ask the reception staff at your GP surgery
• check your GP surgery’s website at Tips to help you lose weight

Tips to help you lose weight

• contact your integrated care board (ICB) – find your local ICB
• search online for NHS weight management services near you