January is a time when many people reflect on their eating habits and consider making changes to support their health and wellbeing. Online searches for “how to lose weight”, “best diet for weight loss”, and “healthy meal plans” increase significantly at the start of the year, reflecting a strong appetite for reliable guidance.
However, in a landscape crowded with fads, quick fixes and conflicting messages, it is important that people have access to trustworthy, evidence-based information. At the British Nutrition Foundation, we are committed to providing clear, practical advice rooted in a scientific understanding of how our diet influences our health.
This article addresses some of the most frequently searched questions about weight management in January and introduces our balanced 7-day meal planner, Nourish in Colour, designed to help adults establish healthy, sustainable eating habits that support good health in the short and long-term.
What is a healthy and sustainable approach to weight loss?
There are many different approaches to weight control depending on people’s individual circumstances and health issues but, overall, weight loss diets need to reduce excessive calorie intake and enhance the quality of the diet.
A healthy approach to weight loss generally emphasises gradual, achievable changes rather than rapid or restrictive dieting. Evidence shows that combining diet, physical activity and support to change behaviour is the most effective approach for weight loss.
The following can help to create a modest energy deficit and support weight loss:
· Choosing a balanced diet rich in fruit, vegetables, wholegrains, and lean protein
· Reducing energy-dense, nutrient-poor foods (such as those high in fat, sugar and salt)
· Increasing physical activity and reducing time spent sitting.
· Supporting lifestyle factors such as adequate sleep and stress management
· Setting clear goals and monitoring progress regularly
Severely reducing food intake or following unbalanced diets can undermine nutritional adequacy and is unlikely to support long-term weight maintenance.
How many calories should I eat to lose weight?
Energy requirements vary considerably between individuals depending on age, sex, body size and activity levels. When trying to lose weight, it’s suggested that the average person should aim to reduce their daily calorie intake by about 600kcal.
But rather than focusing strictly on calorie intake alone, the priority should be adopting a nutrient-dense eating pattern that is satisfying, provides protein, fibre and essential vitamins and minerals in balanced portion sizes.
What foods support healthy weight management?
People commonly search for “foods that help with weight loss”, but it is more appropriate to consider dietary patterns rather than individual foods. Evidence suggests that diets that include the following can support healthy weight management:
· High-fibre foods: Wholegrain cereals, pasta, oats and rice; beans, lentils and other pulses; a wide variety of vegetables and fruits. Fibre supports digestive health and can help increase feelings of fullness.
· Lean protein sources: Fish, including oily fish; poultry, lean red meat, egg; pulses and plant-based alternatives; low-fat dairy or fortified dairy alternatives. Protein contributes to satiety and supports muscle maintenance.
· Low energy density: Meals and snacks that have a lower energy density – less calories per gram – can provide satisfying portions for fewer calories. This means including plenty of fruit and vegetables, limiting fat and keeping higher calorie foods to small portions.
Evidence shows that having a lower energy density diet helps to support weight loss.
Is there a “best” diet for weight loss?
There is no single diet that works for everyone. Research consistently shows that the most effective dietary approach is one that:
· reduces calorie intake;
· provides a variety of nutrient-rich foods;
· is culturally appropriate and enjoyable;
· fits with personal preferences and lifestyle;
· can be maintained over the long term.
Dietary patterns that are high in vegetables and fruit and include wholegrains, pulses, lean proteins and healthy fats – are well supported by evidence for overall health.
Can I lose weight without exercising?
While weight loss is possible through dietary changes alone, evidence shows that combining healthy eating with regular physical activity has clear advantages. Physical activity supports:
· Energy balance – increasing calorie expenditure
· Muscle strength and maintenance
· Cardiovascular health
· Mental wellbeing
Even small increases in daily movement – such as walking more or including light resistance exercises – can contribute meaningfully.
How can I stay motivated throughout January and beyond?
New Year motivation often decreases within a few weeks, which is why establishing supportive habits is essential. Strategies include:
· Planning meals and snacks in advance
· Keeping nutritious foods readily available
· Setting realistic, measurable goals
· Tracking progress through non-weight indicators such as improved energy, fitness or mental wellbeing
· Creating a consistent eating and activity pattern
Our 7-day meal planner is designed to reduce decision fatigue and provide structure during the early stages of behaviour change.
Introducing our 7-day Nourish in Colour meal planner
To support adults in establishing healthier routines at the start of the year, we have developed a science-led, nutrient-focused 7-day meal planner.
The planner is based on a daily intake of 1,750 kcal, representing approximately a 25% reduction from the estimated average energy requirement for women. It also aligns with data from studies of average calorie intakes in people using GLP-1 weight loss medications. This makes it a practical benchmark for those whose appetite may be reduced and who are targeting a lower-calorie diet.
The planner is designed to help people begin the year with meals that are calorie-controlled, while still being rich in the essential nutrients that support health, including protein, fibre, healthy fats, vitamins and minerals.
Unlike restrictive fad diets that often dominate January, this planner takes a “nutrient-first” approach, prioritising the quality of foods rather than simply reducing intake. The emphasis is not on eating less, but on eating better: building meals that are balanced, satisfying and aligned with UK healthy eating guidelines.
The meal planner is practical and built around everyday foods, making it easier for people to adopt and sustain healthier behaviours. By focusing on nutrient density and portion awareness the planner supports early-year behaviour changes such as re-establishing routines, improving energy levels, and encouraging balanced weight management.
Our aim is to help people begin the year feeling clear, reset and nutritionally supported, with meals that contribute meaningfully to both immediate wellbeing and longer-term healthy habits.
Using the ‘Nourish in Colour’ meal planner
The ‘Nourish in Colour’ planner uses colours to highlight the protein, fibre, vitamins and minerals provided by the meals and snacks included. The range of colours illustrates how having a variety and balance of healthy foods provides the essential nutrients needed for good health.
The planner is balanced to provide 1,750kcal per day on average but individual calorie requirements will vary, particularly for those on weight loss medications. Factors such as age, sex, activity level, medication type, and duration of therapy all influence intake.
When eating smaller amounts, it becomes especially important to choose foods rich in fibre, protein, vitamins, minerals, and healthy fats. To create the meal plan, nutrition scientists at the British Nutrition Foundation reviewed national dietary survey data to identify nutrients where low intakes are common and selected foods that are rich in these nutrients to include. The menu was developed based on the UK’s healthy eating model, building in these nutrient-rich foods to ensure needs were met within a lower calorie intake.
Each day includes three meals and two snacks, but portion sizes and meal or snack selection can be adjusted to suit your individual needs.
Key principles of the plan:
· At least 5 A DAY – a variety of fruit and vegetables are included, providing nutrients such as iron, potassium and folate
· All meals qualify as at least a ‘source of protein’ based on rules for food labelling. A variety of protein sources including beans, lentils, tofu, fish, eggs and lean meat
· Each day provides at least 30g of fibre – the recommended amount for adults. The planner includes many wholegrain versions of carbohydrate foods such as wholemeal bread, brown rice and oats, which are higher in fibre and nutrients
· The planner meets UK recommendations for vitamins and minerals. Nutrient-rich foods have been combined in the meals and snacks to ensure nutrient recommendations are met
· Healthy fats - cooking and dressings in the plan use oils high in unsaturated fats like olive or rapeseed oil, and spreads made from them. Unless specified otherwise, dishes are cooked in a small amount of vegetable oil. As well as healthier oils, nuts seeds avocados and oily fish are great nutrient and energy provider in small portions
· Hydration – alongside the meals and snacks in the plan it is important to drink plenty of water to stay hydrated. Have at least 6 - 8 glasses of water or other fluids per day – more if exercising or if the weather is hot.
If you are vegan or vegetarian then you can make changes that work for your dietary preferences, for example, a bean-burger instead of a turkey burger, marinated tofu instead of baked salmon and using chickpeas instead of prawn curry.
If using dairy alternatives, choose those fortified with calcium and ideally B vitamins and iodine where possible. The meal plan is designed for one person, but you can make more for the other people if you live with and you can freeze meals for later. We also have included items you can prep in advance such as overnight oats and vegetable frittatas.
If you are concerned about your nutritional intakes or any side effects of weight loss, particularly if taking weight loss mediations, seek professional guidance is recommended where appropriate.
Key references
Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets (2020) Dr Rachel Friere. Nutrition https://www.sciencedirect.com/science/article/abs/pii/S0899900719301030
NHS Better Health – lose weight https://www.nhs.uk/better-health/lose-weight/
BDA weight loss fact sheet - https://www.bda.uk.com/resource/weight-loss.html
British Nutrition Foundation – Obesity and healthy weight loss https://www.nutrition.org.uk/health-conditions/obesity-healthy-weight-loss-and-nutrition/
About the British Nutrition Foundation
Connecting people, food and science for better nutrition and healthier lives
The British Nutrition Foundation is a charity that strives to prevent diet-related illness and promote health and wellbeing through evidence-based nutrition science. It provides a bridge between nutrition science, government, industry, healthcare, education and people, and is a conduit to a healthier, more sustainable food environment for all.
The British Nutrition Foundation’s team is made up of highly qualified and experienced nutrition scientists and educators who work to disseminate evidence-based peer reviewed research findings which: support industry strategy and healthy, sustainable product innovation; inform government policy and regulations; and help people build their knowledge, skills and confidence in making positive, food and lifestyle choices to help prevent illness and disease and promote health and wellbeing.
We safeguard our independence through robust governance, with an independent Board supported by an Advisory Committee and a Scientific Committee, both of which draw upon a broad range of experts from academia, government, industry, and public life. Our governance is weighted towards the scientific community, universities, and research institutes, and those from education, finance, media, communications, and HR backgrounds.
Funding for the British Nutrition Foundation is from membership subscriptions; donations; project grants from food producers and manufacturers, retailers and food service companies; conferences; publications, training, trusts, and foundations. The British Nutrition Foundation is not a lobbying organisation, nor does it endorse any products or engage in food advertising campaigns.
More details about the British Nutrition Foundation’s work, funding and governance can be found here.
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Article by Bridget Benelam