The NHS Weight Loss Plan is a 12-week structured programme designed to help individuals lose weight safely and sustainably. It provides practical advice on diet, exercise, and lifestyle changes to help you achieve and maintain a healthy BMI.
✔ Backed by NHS health experts for evidence-based weight management.
✔ Focuses on portion control, healthy eating, and physical activity.
✔ Free resources including meal plans, exercise guidelines, and progress trackers.
The NHS Weight Loss Plan is ideal for:
✔ People with a BMI over 25 who want to lose weight safely.
✔ Those at risk of obesity-related health conditions, such as diabetes or heart disease.
✔ Anyone looking for a structured approach to healthy weight loss.
✔ Individuals who struggle with portion control and food choices.
✔ Aim for 0.5kg to 1kg (1-2 lbs) per week.
✔ Use the NHS BMI Calculator to find your target weight.
✔ Reduce portion sizes and track calorie intake.
✔ Eat balanced meals with protein, fibre, and healthy fats.
✔ Cut down on sugary drinks and processed foods.
Find NHS Meal Plans for Weight Loss
✔ Aim for 150 minutes of moderate activity per week.
✔ Include strength training exercises twice a week.
✔ Avoid long sitting periods—stay active throughout the day.
Follow NHS-Recommended Exercises
✔ Track your weight and BMI every one to two weeks.
✔ Adjust diet or exercise if weight loss slows down.
✔ Stay consistent and focus on long-term results.
The NHS recommends a balanced diet that includes:
✔ Plenty of vegetables, fruits, and whole grains.
✔ Lean proteins like fish, chicken, beans, and lentils.
✔ Healthy fats from nuts, seeds, and olive oil.
| Meal | Healthy Options |
|---|---|
| Breakfast | Porridge with berries, wholemeal toast with avocado |
| Lunch | Grilled chicken salad, vegetable soup, wholemeal sandwich |
| Dinner | Baked salmon with steamed vegetables, lean turkey stir-fry |
✔ 150 minutes of moderate exercise per week (e.g., brisk walking, cycling).
✔ OR 75 minutes of high-intensity exercise (e.g., running, HIIT workouts).
✔ Strength training twice a week to build muscle and burn fat.
✔ Cardio Workouts: Walking, running, swimming, cycling.
✔ Strength Training: Resistance exercises, bodyweight workouts.
✔ Flexibility & Balance Training: Yoga, Pilates, stretching.
✔ Some NHS GP practices offer weight management referrals.
✔ NHS-funded weight loss programmes are available for certain individuals.
✔ Free NHS apps for tracking food intake, exercise, and weight progress.
✔ Focus on small, realistic weight loss targets.
✔ Track progress weekly with a BMI calculator.
✔ Follow the NHS meal plans and workout routines.
✔ Join a support group or exercise with a friend.
✔ Most people lose 0.5-1kg per week when following the plan.
✔ Yes, the NHS provides free resources and guidance for weight loss.
✔ Adjust calorie intake and activity levels based on progress.
✔ Find out your BMI category and set realistic weight loss goals.
✔ Get NHS-backed recommendations for a healthier lifestyle.
