Sensible weight loss

Healthy weight loss is about 1-2lbs a week

Sensible weight loss should be seen as an overall lifestyle change which involves eating a healthy balanced diet and doing plenty of physical activity.

Guidelines recommend that you should try to lose weight gradually, about 1-2 lbs (approximately 0.5-1.0 kg) a week. This way, the weight is more likely to stay off. This rate of weight loss is based on using up 600 kcal per day more than you take in. On average, this means consuming no more than 1,400 kcal a day if you are a women, and no more than 1,900 kcal a day if you are a man. The amount of weight you lose will depend on how much weight you need to lose and how active you are.

Different approaches to weight loss will be successful for different individuals, so try to find a weight-loss plan which will work for you.  Calorie and portion size control is an important part of a weight loss strategy, but success is likely to depend on how well you can stick to your plan more than whether it’s low carb or low fat.

Your healthcare professional may recommend a very-low-calorie diet if you need to lose weight quickly (for example, if you are going to have joint replacement surgery), but these diets aren't typically used for routine weight loss.

Whichever weight loss plan you choose, try to ensure that at the end of the plan you make some long-term healthy diet and lifestyle changes so that you can keep the weight you have lost off.

Eating a healthy balanced diet and keeping physically active is important during and after you have reached your desired weight.

 

Things to consider

It is not advisable to lose weight whilst pregnant. For more information on pregnancy and body weight click here.

Parents/carers of children who are overweight or obese should seek advice from a health professional about what you can do and what support is available in your area.

If you suffer from any medical condition you should always ask your GP before starting a weight loss plan.

It is important to maintain a healthy weight. Weight loss which results in somebody being underweight can also cause health problems. Boys, girls, men and women from all backgrounds and ethnic groups can be affected by eating disorders. If you think you, or somebody you know, may have an eating problem or disorder, help is available. See beat for more information.