Importance of Weight Lose
The best way to divert your attention from food is to pursue a hobby. Painting, handicrafts, social work, interior decoration and so on will keep you mind occupied and you will not turn to food.
Keep a jug of sugar-free lemonade handy.
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Use the BMI calculator above to work out how much weight you need to lose before starting the NHS weight loss plan.
The BMI tool will tell you if you're in the healthy weight range and, if necessary, how much you need to lose to achieve a healthy weight.
Ideally, you should aim for a target weight that gives you a BMI in the healthy weight category for your height (18.5 to 24.9).
The BMI tool will also provide you with your own personal daily calorie allowance to help you lose weight at a safe rate.
Having a weight loss goal to work towards is a useful way to stay focused and motivated on your weight loss journey.
Once you've worked out your weight loss target, download Week 1 of the NHS weight loss plan, a 12-week diet and exercise guide.
If you have lots of weight to lose, losing enough weight to achieve a healthy BMI may seem pretty daunting.
Some people like to set themselves small weight loss goals to stay motivated as they work their way towards their overall target weight.
However you choose to break up your goals, try to make them specific, measurable and with a deadline.
When trying to lose weight, it's tempting to want fast results. But studies show people who lose weight too fast end up putting it back on again.
The NHS weight loss plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) per week by sticking to a daily calorie allowance of 1,900kcal for men and 1,400kcal for women.
Unless done under medical supervision, losing weight faster than this can increase the risk of health problems, including malnutrition and gallstones, as well as causing you to feel tired and unwell.
What are the health benefits of losing weight?
If you're overweight or obese, losing weight can reduce your risk of some potentially serious health problems.Most people who need to lose weight can get health benefits from losing even a small amount – about 5% – of their weight if they keep it off.
Health problems linked to being overweight
If you're overweight or obese, you have a higher risk of:- high blood pressure
- heart disease
- stroke
- type 2 diabetes
- some types of cancer
- osteoarthritis
- back pain
How do I know if I need to lose weight?
You can find out if you're overweight by calculating your body mass index (BMI). This shows whether you're a healthy weight for your height.Work out your BMI with the BMI healthy weight calculator.
The size of your waist is also important. If it's too large, your risk of health problems is higher. See Why is my waist size important?
How can I lose weight safely?
The best way to lose weight is to make small, realistic changes to your diet and how physically active you are.Get tips on how to start losing weight.
The amount of physical activity you should do depends on your age. For example, adults between the ages of 19 and 64 should do 150 minutes a week of moderate-intensity physical activity. Find out more about the physical activity guidelines.