Lose weight - Better Health - NHS Skip to main content Better Health - Home Better health, let's do this NHS logo Lose weight If you're overweight, losing weight has many health benefits. Making small, simple changes to what and how much you are eating and drinking can really help you lose the pounds. Download the free NHS Weight Loss Plan Download the free NHS Weight Loss Plan to help you start healthier eating habits, be more active, and start losing weight. The plan is broken down into 12 weeks so you can:set weight loss goalsuse the BMI calculator to customise your planplan your mealsmake healthier food choicesget more active and burn more caloriesrecord your activity and progress Don't worry, the app makes it easy for you – just take it one week at a time. Let's make "one day" today! A little help to get you started There is lots of help and support available to lose weight. Get going with these free health programmes. EFL Trust FIT FANS A free 12 week programme for football fans who want to lose weight and improve their lifestyle. Get additional weight loss support Get help and support to lose weight. Find out more about weight management and healthy lifestyle services provided by the NHS and local councils. More help to lose weight BMI calculator Use this calculator to check your body mass index (BMI) and find out if you're a healthy weight. Type 2 diabetes Type 2 diabetes causes the level of sugar in the blood to become too high. It can lead to serious complications such as sight loss, kidney failure, heart attack and stroke. You can reduce your risk by eating more healthily, losing weight and being more physically active. You may be at a higher risk if you:carry extra weight, especially around your middleare from South Asian, African-Caribbean or Black African descenthave a parent, brother, sister or child with type 2 diabetesTo find out if you’re at risk of type 2 diabetes, take a couple of minutes to check your risk score.If you have been diagnosed with type 2 diabetes - get free NHS support online to help you achieve and maintain a healthy weight. Weight loss plans You may prefer using one of these weight loss plans. We have teamed up with these partners to create special offers for you. Slimming World Discover our amazing online and group support and learn healthy new habits for lifelong weight loss. Cost per week: £4.95 GetSlim Eat it, lose it, love it and feel great! Cost per week: £1 MAN v FAT Football Lose weight your way, with a community of like-minded men! Fun, flexible and made to work for you, MAN v FAT Challenge is a great way to get in shape. Cost per week: £6.87 Noom The psychology-based weight loss programme that teaches healthy habits and empowers you to make better choices. Cost per week: 2 weeks free, then £3.75 WW – Weight Watchers A personalised plan with live and on-demand coaching to help you lose weight and stay healthy. Cost per week: Free for 4 weeks Second Nature Lose weight and keep it off while enjoying delicious healthy food. This easy-to-follow, NHS-backed digital lifestyle-change programme focuses on long-term results. Cost per week: £10 Healthier for Life Eat plant-based, love food and feel great Cost per week: £1 Did you know Small changes (like swapping sugary drinks for water or ditching sugar from your tea) can make a big difference in the long term. Healthy eating Tips and advice on healthy eating and managing your weight. Featured recipe Panjabi keema Healthy eating does not need to be dull – give this tasty recipe a try! How to eat healthier meals It can be tricky to know what to do with your meals if you're trying to lose weight. Here are some quick tips to help. Veg go for 2 or more Aiming for 2 or more portions of veg in a main meal means half your plate. Protein prize it Always include some protein – like beans, pulses, fish, eggs, meat or other types. It helps you stay full. Carbs stick to wholegrain Carbs like potatoes, bread, rice or pasta should make up no more than a third of your meal. Fish try twice a week If you eat fish, try to have 2 portions a week. At least 1 portion should be oily fish like sardines, salmon or mackerel. Dairy keep it light and low Pick lower-fat and lower-sugar options for milk, cheese and yoghurts. Oils choose unsaturated Go for olive, sunflower and rapeseed oil, which have unsaturated fats. Spreads be sensible Choose lower-fat spreads and only eat it in small amounts. Water stay hydrated Drink 6 to 8 cups of fluid a day. Water, tea, coffee, soup... They all count! Get active Being healthier is not just about what you eat – it's also about regular physical activity. Even 10 minutes a day counts! Check out our tools and tips on weaving exercise into your daily routine. Get active Why should I lose weight Gaining weight is often a gradual process – it happens over the years as a result of modern-day life and the odd unhealthy habit. Extra weight causes fat to build up around vital organs, making it harder for the body to fight against diseases like cancer, heart disease and now COVID-19. If you are overweight or living with obesity, lowering your weight can help reduce your risk of developing serious diseases.You can learn more about obesity and get support from Obesity UK, the leading charity dedicated to supporting people living with obesity. Did you know Veggies keep you full for longer. They are low in calories and high in fibre – they make great snacks too. Take care of your mind too Your mental wellbeing is just as important as your physical health. Answer 5 quick questions to get your free mind plan from Every Mind Matters – including tips to help you deal with stress and anxiety, improve your sleep, boost your mood and feel more in control. Get Your Mind Plan Dietary adviceBetter Health cannot provide individual dietary advice. If you or someone you care for has special dietary requirements, medical needs or an eating disorder, please seek advice from a registered healthcare professional. If you would like more information on eating disorders, Beat has lots of useful advice for adults and children.