Word On Weight Loss

Our grateful thanks to our guests for their contribution to our radio report which you can hear again via the audio player at the bottom of this page.  

A sensible, evidence-based, and sustainable approach to weight loss. 

1. Aim for a Healthy, Sustainable Rate

• Lose 0.5kg to 1kg (1–2lbs) per week.
• Faster weight loss often isn’t sustainable and can lead to muscle loss or nutritional deficiencies.

2. Calorie Deficit

Create a calorie deficit by:

• Eating fewer calories than your body uses.
• Moving more to burn extra calories.

The NHS Weight Loss Plan app (a free 12-week programme) offers structured calorie guidance.

3. Balanced, Nutrient-Dense Diet

Key recommendations:

• Base meals on higher-fibre starchy foods (like wholegrain bread, rice, and pasta).
• Eat plenty of fruit and vegetables (at least 5 portions a day).
• Include lean protein sources (like chicken, fish, pulses, tofu).
• Limit saturated fat, sugar, and salt.
• Be mindful of portion sizes.

4. Be More Active

Aim for at least 150 minutes of moderate-intensity activity a week (like brisk walking, cycling, or swimming). Include strength exercises on 2 or more days a week.

5. Behavioural and Lifestyle Changes

• Set realistic, achievable goals.
• Track food intake and physical activity (apps, journals, or the NHS plan can help).
• Identify and manage emotional eating triggers.
• Get support from friends, family, or a health professional.

6. Consider Professional Help If Needed

The NHS offers weight management services for people with a BMI over 30 (or over 27.5 for some ethnic groups) via GP referral. Options may include dietitian support, group programmes, or digital apps.

7. Medical and Surgical Options

In certain cases:

• Medication (prescribed by a GP and in future perhaps by a pharmacist).
• Weight loss surgery (gastric band, bypass, or sleeve) for those with a BMI over 40 (or over 35 with other health issues), after other approaches have failed.

Listen to this weeks radio report