EN 
FR 
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.
Things you can do to lose weight
- 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
- 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 don't 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
- share your weight loss plan with someone you trust - they can help motivate you when you have a bad day
Don't Do
- do not lose weight suddenly with diets
- 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
- do not finish your plate if you're full - you can save leftover food for the next day
Further information
Contact us as soon as possible
Find out why you should get 5 portions of fruit and vegetables a day and what a portion size looks like.
If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP.
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
