Before you start
- A realistic goal
- A way to track progress (notebook, app or scales)
- Advice from your doctor if you have a health condition
Method 1 Set a realistic goal
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Step 1: Talk to a doctor if needed
Get advice first if you have diabetes, heart disease, high blood pressure, an eating disorder history, are pregnant, or take regular medicines.
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Step 2: Know where you’re starting
Measure your weight and waist. Body mass index (BMI) is a rough guide; waist size helps too, as fat around the middle carries more health risk.
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Step 3: Aim for steady loss
Losing about 0.5–1 kg (1–2 lb) a week is safe and more likely to last. Even losing 5% of your body weight can improve blood pressure, blood sugar and joint pain.
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Step 4: Set habit goals too
Alongside a weight target, set actions you control, like “walk 30 minutes five days a week” or “no sugary drinks”.
Method 2 Eat a little less, but well
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Step 1: Create a modest calorie deficit
For most people, eating around 500–600 fewer calories a day than they use leads to steady weight loss. You don’t need to count every calorie; portion size and food choices do most of the work.
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Step 2: Fill half your plate with vegetables
Vegetables are filling and low in calories.
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Step 3: Include protein at each meal
Eggs, beans, lentils, fish, chicken, yoghurt and tofu keep you full and help protect muscle while you lose fat.
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Step 4: Choose high-fibre carbs
Oats, whole grains, beans and fruit digest slowly and reduce hunger.
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Step 5: Cut liquid calories
Sugary drinks, juices, specialty coffees and alcohol add a lot of calories without filling you up.
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Step 6: Use smaller plates and slow down
Serve smaller portions, eat without screens, and stop when you feel comfortably full.
Method 3 Move more
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Step 1: Aim for 150 minutes a week
Adults should aim for at least 150 minutes of moderate activity (such as brisk walking) a week, spread across several days.
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Step 2: Add strength exercise
Do muscle-strengthening activities, such as body-weight exercises, resistance bands or weights, on at least two days a week.
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Step 3: Increase everyday movement
Take the stairs, walk short trips, get off the bus a stop early, and stand up regularly if you sit a lot.
Method 4 Support your progress
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Step 1: Sleep 7–9 hours
Poor sleep increases hunger and cravings.
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Step 2: Track simply
Weigh yourself once a week at the same time, or use a food diary or app for a few weeks to learn your habits.
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Step 3: Plan for setbacks
One big meal doesn’t undo your progress. Get back to your routine at the next meal.
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Step 4: Get support
Tell friends or family, join a group, or ask your doctor about local weight management programmes.
Troubleshooting
My weight loss has stalled
Plateaus are normal. Review your portions and snacks, add more activity or strength training, and check your sleep. Waist measurements may still be shrinking.
I’m always hungry
Eat more protein, vegetables and fibre, drink water, and don’t cut calories too far.
I lost weight but put it back on
Focus on habits you can keep for life rather than short-term diets, and keep weighing yourself weekly so you can act early.
Frequently asked questions
Can I lose weight without exercise?
Yes, diet has the biggest effect on weight. But exercise helps you keep weight off and has many other health benefits.
Is it OK to skip breakfast?
It depends on what works for you. Some people do well with fewer meals; others overeat later. Choose a routine you can sustain.
How quickly will I see results?
Most people notice changes within 3–4 weeks of consistent habits.
Summary
Aim for steady weight loss of 0.5–1 kg a week through a modest calorie deficit. Fill up on vegetables, protein and fibre, cut sugary drinks, move for 150 minutes a week with strength exercise, and sleep well. Track progress weekly, avoid crash diets, and get medical advice if you have health conditions.