- Plan your day in advance.
Planning meals and activities ahead means you are more likely to make the healthier choices to stay on track.
- Eat regular meals.
Following a regular meal pattern is proven to aid weight loss. Have breakfast daily, and plan your meals and snacks to suit your lifestyle: you will avoid feeling hungry and find it easier to stick to the healthier choices.
- Eat in a low fat way.
Choose lower fat cheeses, milk, yoghurts, spreads, sauces and dressings. Food label information will help you to make low fat choices when shopping. Choose snacks with less than three grams of fat per 100 grams.
- Eat your 5 a day.
Fruits and vegetables can help you with your weight loss targets in many ways. These fibre-rich foods help to keep you feeling full up and satisfied, as well as adding variety to your meals.
- Monitor your progress.
Keeping a food and activity diary makes you more aware of your choices and is proven to help you to be more successful with making lifestyle changes. Weigh yourself just once a week at the same time of the day to monitor your weight loss.
- Keep active.
Try to build activity into your everyday life, for example taking the stairs rather than the lift or getting off the bus/tube a stop earlier.
- Include healthy snacks.
For example a small bowl of plain popcorn, two oatmeal biscuits with low fat spread/dip, a cereal bar (maximum 100kcal), 200 gram fruit salad, a low calorie hot chocolate drink or a low calorie yoghurt.
- Look at food labels.
Understanding food labels helps you to make a healthier choice. Look at the calorie, fat and sugar content to guide you to products to support your weight loss goals.
- Control your portions.
Even when eating the healthier choice it is important to control how much is on your plate. Many people find that simply using a smaller plate can help them to lose weight.
- Be mindful when eating.
Chewing your food more slowly helps you to recognise when you have had enough. Avoid eating on the go and instead sit at a table to help you focus more on what and how much you are eating.
Help with weight loss
One or more sections on this page provide access to easy-read information - look out for this logo.
Most overweight people are overweight because they consume more energy than they use through physical activity. This means that the best way to lose weight is to make achievable, long-lasting changes to your eating and physical activity habits.
The good news
The good news is that losing weight is not only healthy, it is great for self-esteem, confidence and that 'feelgood' factor. And once you start seeing results, you'll probably want to lose more. You'll also feel able to achieve more, have more energy, and sleep better.
A good first step to weight loss is to find out what your Body Mass Index (BMI) is. It is used to estimate a healthy body weight based on height. It's easy to calculate. Click here to calculate your Body Mass Index (BMI).
Consult your GP, who can help you to assess your current diet and levels of physical activity, and set goals for change.
One You Westminster and One You Kensington and Chelsea aim to help you get back to a healthier you, supporting you to make simple changes towards a longer and happier life. Providing stop smoking and cardiovascular services, Man vs Fat football clubs, as well as One You clubs enabling you to come together through healthy activities and helping you make healthy lifestyle choices.
Find out more about the service by calling on 020 3434 2500.
If you are concerned about your diet or about gaining weight then talk to your GP, who may refer you on to a dietician for specialist advice on what to eat.
The Change4Life campaign includes recipes and ideas on how the whole family can make changes towards a healthier lifestyle.
Weight Loss Resources provides information on various aspects of losing weight, as well as a useful guide to calories in common foods.
The Big Matters website offers advice for larger people on dietting, fitness regimes and common health problems, but also provides links to businesses selling larger clothers and other useful products.
The The British Dietetic Association offer easy-to-follow hints and tips to help you permanently manage your weight. It will help you take a look at your current eating habits and physical activity levels, and offers a practical approach to setting your own goals for lifestyle change.
Weight Concern is a charity providing information, advice and support on all aspects of weight loss.
The NHS website has a big range of tools and valuable information to help you lose weight.
The Easy Health website has gathered together various easy-to-read leaflets which will help people with learning disabilities to understand more about their weight and how to keep it at a safe and healthy level.