This is general information and not medical advice. Speak to a GP, doctor or dietitian before making big changes to your diet or exercise, especially if you have a health condition or take medicine.
Focus on overall weight
Advice from health services focuses on overall weight, not on one area of the body. The NHS says to eat and drink fewer calories than your body uses, and to be active.
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How to check your waist
The NHS advises keeping your waist measurement to less than half your height, and offers a waist-to-height ratio calculator for adults with a BMI under 35. If you are worried about your waist size, ask a GP.
How fast to lose weight
- The NHS suggests aiming to lose 0.5 to 1 kg (1 to 2 lb) a week.
- The CDC also describes about 1 to 2 pounds a week as a gradual pace.
- The NHS says losing 5 to 10% of your body weight can improve health. The CDC gives the example of a 200-pound person losing 5%, which is 10 pounds, and says this can improve blood pressure, cholesterol and blood sugar.
Move more
For general health, the NHS recommends adults aged 19 to 64 do:
- at least 150 minutes of moderate activity a week, or 75 minutes of vigorous activity, or an equivalent mix;
- muscle-strengthening activities on at least 2 days a week, covering all the major muscle groups;
- ideally activity spread across 4 to 5 days, or every day, and less time sitting.
For losing weight, the NHS obesity page suggests 45 to 60 minutes of activity a day, which can be split into shorter sessions. The NHS describes moderate activity as raising your breathing so you can talk but not sing; examples include brisk walking, cycling and dancing. If you are new to exercise, the CDC suggests starting small, for example a 15-minute walk, and building up.
Eat for balance
The NHS’s eight tips for healthy eating include:
- at least 5 portions of fruit and vegetables a day, where a portion is 80 g of fresh, frozen or canned produce;
- starchy foods making up just over a third of what you eat, choosing higher-fibre or wholegrain options;
- cutting back on saturated fat, sugar and salt, with no more than 6 g of salt a day for adults;
- drinking plenty of fluids, with water and lower-fat milk the healthiest choices, and not skipping breakfast.
The NHS also advises cutting down on alcohol, which is high in calories. The CDC suggests keeping a food and drink diary for a few days to see what you eat, then making small changes.
Sleep
The CDC’s weight-loss page recommends regular bed and wake times, avoiding caffeine in the afternoon and evening, and switching off electronic devices at least 30 minutes before bed.
Other causes and when to get help
The NHS lists several reasons weight can rise besides food and activity: some conditions, such as an underactive thyroid, polycystic ovary syndrome (PCOS) and Cushing’s syndrome; some medicines, including certain steroids, antidepressants and beta blockers; menopause or perimenopause; and being over 55. See a GP for safe weight-loss advice and referrals. Support can include weight management programmes, and the NHS describes further options for some people, such as medicines or surgery, under medical supervision. Very low calorie diets should only be followed under a dietitian’s supervision.
Sources
- NHS: Obesity
- NHS: Physical activity guidelines for adults aged 19 to 64
- NHS: Eight tips for healthy eating
- CDC: Steps for losing weight
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