Diet & Weight Loss

In England, almost 7 in 10 men and 6 in 10 women are overweight or obese, and a quarter of adults are obese. Being overweight or obese increases your risk of developing serious diseases such as type 2 diabetes, coronary heart disease and some cancers.

The risks of developing these diseases increases the more overweight you are. Obesity can also affect your quality of life and lead to psychological problems, such as depression and low self-esteem. Ideally it is better to avoid becoming overweight by eating healthily and exercising regularly and maintaining this throughout life. But problems with weight gain are common so here is some information to help you lose weight sensibly and healthily.

Your bodyweight is determined by the amount of energy obtained from your food compared to the amount of energy that your body is using. The surplus energy you take in from food and drink is stored as fat. To lose weight, the energy you take in from food must be less than the energy you use, in other words eat less and exercise more. There is no ‘quick fix’ for obesity. Weight loss takes time and commitment. However, even losing and keeping off even a small amount of weight (such as 3% of bodyweight if you are obese or about 5% for most people) can produce significant health benefits and reduce your risk of developing obesity-related diseases like type 2 diabetes and heart disease. Losing 5% of your weight means, for example losing 5kg if you weigh 100kg.

Health benefits of losing weight

Weight loss can reduce your risk of heart disease, stroke, type 2 diabetes and some cancers.

It can also reduce the risk of

high blood pressure
angina (heart condition causing chest pain)
high blood cholesterol levels
lower back and joint pain
fertility problems

BMI and waist circumference

To see if you have a healthy weight you can use a measurement called your body mass index, or BMI. This is calculated as follows:

Your weight in kilograms (kg) divided by your height in metres (m) squared

So for example, a woman that is 1.60m tall and weighs 60kg would have a BMI of 23.4kg/m2 (The calculation would be: 60 divided by 1.6, and then the answer divided by 1.6 again).

For most adults:

A BMI between 18.5 and 25 is defined as healthy.

A BMI of over 25is defined as overweight.

A BMI of over 30 is defined as obese.)

Waist circumference (size) can also be used to assess your risk of obesity-related diseases (including heart disease, type 2 diabetes and cancer) as these conditions are affected by where your body fat is stored, as well as by your weight. People who are very muscular sometimes have a high BMI without excess fat. For these people, waist circumference may give a better indication of whether they have excess fat. To measure your waist circumference, measure around your middle at a point half-way between your lower rib and top of your hips.

Waist circumferences for which there is an increased risk and high risk of obesity-related health problems:

Men          ≥94cm (37in) Increased risk   ≥102cm (40in) High risk

Women     ≥80cm (31.5in) Increased risk  ≥88 cm (34.5in) high

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 0.5-1.0kg) a week. This way, the weight is more likely to stay off. This rate of weight loss is based on using up 600kcal per day more than you take in. On average, this means consuming no more than 1400kcal a day if you are a woman, and no more than 1900 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 health 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 are not 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.

Avoid fad diets that recommend unsafe practices, such as going without food for long periods of time or cutting out entire food groups. Sticking to these types of diets in the long run is difficult, meaning the chances of meeting your long-term bodyweight goals may be reduced. If you have type 2 diabetes and are considering a low-carbohydrate diet, speak to a health professional (such as a GP or dietitian).

Decrease the number of foods and drinks you are consuming that are high in fat or sugars. To do this, you could try limiting sugars-containing drinks, fried foods, cakes, biscuits and desserts in your diet. These should be thought of as occasional treats, eaten in small quantities, rather than everyday occurrences. Try swapping them for healthier alternatives lower in fat and/or sugars.

You should eat plenty of fruit and vegetables (at least 5 A DAY).

Boil, steam, grill, poach or microwave food rather than frying. If roasting, use a small amount of an oil high in unsaturated fat (such as olive or rapeseed oil).

Choose lean cuts of meat, leaner mince and trim off the fat from meat and skin from poultry.

Eat more beans and pulses, these are good alternatives to meat as they are low in fat and high in fibre and still a good source of protein.

You should try to opt for ‘reduced fat’ or ‘low fat’ versions of dairy foods such as reduced fat cheese and low-fat yogurt. Switch to a lower fat milk (skimmed, semi-skimmed or 1% milk) if you have not already done so.

Read the nutrition information on food labels as this will help you choose foods which are lower in fat, sugars and calories. The traffic light colours on the front of product packaging show whether the product has a high (red), medium (amber) or low (green) amount of fat, saturates, sugars and salt. Try to eat more greens and ambers and fewer reds.

Watch your portion sizes and avoid situations where you know you may be tempted to overeat.

Base your meals on starchy foods, choosing wholegrain or higher fibre varieties where possible, such as potatoes with skins on, wholemeal bread and wholewheat pasta. But be careful not to add fat to these foods, for example creamy sauces to pasta or butter/fat spreads to potatoes.

Restrict the frequency and portion size of high energy snacks you eat such as chocolate, cakes and fried crisps.

Moderate the amount of alcohol you consume. Alcohol has calories too – these count towards your total energy intake each day. For example, a pint of lager has about the same calorie content as a packet of crisps. If you drink alcohol, try alternating your drinks with a glass of water, opt for a lower alcohol beverage, or dilute alcoholic drinks with sparkling water or sugar free mixer.

There is evidence to show that people who combine regular physical activity with a healthy eating plan are more successful at losing weight and keeping it off.

Adults should try to be active daily. Being physically active has many health benefits, including helping to maintain a healthy weight.