How can I keep a healthy weight?

Why is it important to keep a healthy weight?

Keeping a healthy weight has loads of benefits, including reducing the risk of cancer, having increased energy and a lower risk of other conditions such as heart disease, stroke and joint pain. Eating healthier meals, eating the right portions and being more active can help you be a healthy weight.

We know it can be difficult to keep a healthy weight. Lots of things impact our weight, and the world we live in affects how healthy we are. But there are changes we can make to be healthier.

10 top tips to help you lose weight healthily

Our tips for losing weight are based on scientific evidence and can help you form healthy habits in your everyday life.

1. Keep to a meal routine

Eat at roughly the same time each day and try not to skip meals. This can help you avoid unplanned meals and snacks.

2. Cut down on calories

Foods high in fat and calories like takeaways, fried foods and some processed meats can make you put on weight. Get small amounts of healthier fats from nuts and fish. Try choosing some reduced-fat dairy products and leaner meats.

3. Aim to walk 10,000 steps a day

It might sound like a lot but start with small distances and you’ll soon increase your steps. Taking the stairs and walking to the shop can all add up.

4. Pack a healthy snack

Try swapping biscuits or chocolate for something healthy that you enjoy, like a piece of fruit or plain popcorn.

5. Look at the labels

Food labels can tell you about how healthy food is. Pick options lower in fat, sugar and salt.

6. Caution with your portions

It’s not just what you eat and drink. Getting the right amount of the right types of foods is important too. Find out what makes up a healthy meal.

7. Get up on your feet

Sitting less has lots of health benefits. You could stand on the bus or train, during TV adverts, or when you’re on the phone. Doing household chores and gardening are great ways to keep active.

8. Think about your drinks

We should aim to drink 6 to 8 glasses of fluid a day. But alcohol, fizzy drinks and energy drinks can be high in sugar and calories. Try to choose water or sugar-free squash, and limit fruit juice to one glass per day.

9. Focus on your food

It’s easy to eat more if you’re on the go, watching TV or working. Eating slowly away from distractions can be an effective way to eat less.

10. Don’t forget your 5 A Day

Having fruit or vegetables at every meal makes it easier to get at least 5 portions of fruit and veg in a day. It can be fresh, frozen or tinned.

Forming long-term habits can help you lose weight safely and keep it off. Most ‘quick fix’ or ‘crash’ diets aren’t a long-term solution and most people gain back the weight they lose.

For more support on losing weight, speak to your GP, local weight management services, or a local weight support group. The NHS Better Health website also has lots on information on healthy weight loss.

Eating a healthy, balanced diet can help you to keep a healthy weight.

We have lots of advice for how you can eat a healthy diet including how to shop for healthy food on a budget and how to plan and cook healthy meals.

Find out more about how to eat a healthy diet.

How can I make healthy changes stick long-term?

Making small changes in your everyday life can add up and help you keep a healthy weight. Here are our tips for building long-term healthy habits:

Decide when to do it

Choose a point in your daily routine where you can most easily make your change. Then do it every time. For example, you might decide to take the stairs instead of the lift each morning.

Plan ahead

Making a plan increases your chances of doing something. For example, planning an extra walk into your day and deciding what meals to cook for the week ahead.

Set yourself goals

Working towards a goal can help motivate you to keep up healthy changes. Try to set a time or number for your goal. Like getting off public transport a stop early three times a week. Or working up minute by minute to a 30-minute dance session.

Buddy up

Telling your friends and family can help you stick to your goals. You could make a change with someone so you can give each other support.

Be prepared

Think about what could get in the way of you making a change. For example, make sure you wear comfortable shoes so you’re more likely to walk.

Track your progress

Make a note of how you’re getting on to help stay motivated. You could use your phone, a calendar or a notebook by your bed. Remember to celebrate the progress that you make. Focussing on even small achievements can help your healthy changes stick in the long-term.

Be realistic and stick with it. It can be difficult to make lots of changes all at once. Try starting with one or two new habits until you feel ready to add in another.

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