While the NHS is prescribing weight-loss drugs to certain obese people who fit the criteria, wholesale drug suppliers estimate around half a million people in the UK are taking the medication for weight loss via private prescription.

What are GLP-1 medications?

The most common GLP-1 medications come in the form of two different drugs – semaglutide and tirzepatide, sold under the names Ozempic, Wegovy and Mounjaro.

The injections were originally intended as diabetes medication, but research found they suppressed appetite hormones, allowing obese people to lose weight through its usage as a weekly dose. These injections work by mimicking the actions of the natural gut hormone GLP-1, which helps regulate your appetite and blood sugar. They slow digestion, suppress appetite and can increase insulin production.

Many have praised their ability to reduce ‘food noise’ in everyday lives, the name given to the persistent and often intrusive thoughts about food. Importantly, studies have shown significant clinical benefits for people with obesity and type 2 diabetes.

Potential risks have been highlighted too, namely concerns around possible increased risks of pancreatitis and thyroid cancer, and gastrointestinal side effects such as nausea, vomiting and diarrhoea. Despite this, the NHS and the Medicines and Healthcare products Regulatory Agency consider GLP-1 medications safe and effective when prescribed and used appropriately.

But what do the experts really think? We asked seven health professionals from personal trainers to diabetes specialists to give us their views, and tell us what they want us to know, about GLP-1 medications.

THE GP: “Weight loss medications should not be considered a standalone solution.”

Dr Semiya Aziz, GP and founder of say-gp.com

"Current evidence shows that weight loss medications like GLP-1 can offer significant clinical benefits for individuals with conditions such as type 2 diabetes, heart failure, cardiovascular disease and sleep apnoea. They’ve also been linked to improvements in glycaemic control, cholesterol and mental health, as well as reduced cardiovascular risk and potential prevention of chronic disease. However, weight loss medications should not be considered a standalone solution. They work best as part of a comprehensive care plan involving nutritional therapy, physical activity and psychological support.

It's important to understand that weight regain is common once the medication is stopped - unless stringent lifestyle changes are maintained. These medications work by reducing cravings and increasing satiety, so without them and ongoing support, weight is likely to return. Using them without medical necessity or assessment carries risks, too. Common side effects include nausea, vomiting, constipation and dehydration. Rapid weight loss can also result in muscle loss and nutritional deficiencies, while there is also concern about long-term safety, as well as the potential for dependency or social pressure to use them for aesthetic reasons rather than health.

Finally, it's vital to remember that weight loss does not always equate to improved health, and treatment goals should focus on enhancing metabolic function and overall wellbeing, not simply achieving a specific body weight or image."

THE NUTRITIONIST: “This suppression of appetite comes with real nutritional risks.”

Zara Hiridjee, registered nutritionist

“Weight-loss medications can be genuinely transformative, especially for individuals with obesity-related complications. We need to move beyond the outdated narrative that obesity is purely a result of overeating or laziness. The reality is far more complex. For some, these medications offer a crucial physiological reset, reducing the constant 'noise' of food thoughts and helping people experience what it's like to feel satiated, perhaps for the first time in years.

But this suppression of appetite, while effective for driving a calorie deficit, comes with real nutritional risks. People may unintentionally consume so little food that they fall below baseline requirements for nutrients that aren’t just “nice to have,” but critical for healthy body function -essential amino acids, fatty acids, B12, folate, magnesium, zinc and iron – to name a few. Without enough high-quality protein, the weight lost isn’t just fat, it’s muscle, which slows metabolism and can worsen outcomes long-term. And when dietary fibre drops too low, we see knock-on effects on gut diversity, blood sugar regulation, and even mental health via the gut-brain axis.

So yes, the meds can get the ball rolling. But what truly protects someone’s health, confidence and sense of control, is the structure, the education and the support built around it. That’s why expert support is so important during this process. Without that support there’s a real risk that the weight just comes back when the medication stops.”

THE MENTAL HEALTH SPECIALIST: “It’s vital we talk about the emotional side of these jabs.”

Shelly Dar, Senior Mental Health Therapist and founder of MindSpa Therapy

“In my practice, I support many women navigating complex relationships with food, weight and self-worth. For some, weight loss medication can offer a sense of hope, a way to regain control when other methods have failed. But it’s vital we talk about the emotional side of these jabs.

If you have a history of disordered eating, weight loss medication can trigger old patterns, like obsessive tracking, guilt around food, or an overfocus on numbers instead of nourishment. It’s not the jab itself that causes harm, but how it interacts with underlying beliefs: ‘I’m only worthy if I’m thin,’ or ‘If I'm smaller I'll be accepted.’

What we need is a joined up approach. These medications don’t just change appetite - they affect identity. They can challenge how people see themselves, how they relate to food and what they believe health looks like. That’s why psychological support matters.

My message? If you’re considering weight loss jabs, bring compassion, not just willpower. Get support that helps you explore your relationship with food and body image, not just the scales. Because long-term wellbeing isn’t just about losing weight. It’s about feeling good in your skin, trusting yourself again and knowing you are more than a number.”

THE PERSONAL TRAINER: “GLP-1s aren’t magic on their own, they’re part of the equation.”

Beth Johnson, personal trainer and founder of Lift Club gym

“As a personal trainer, I completely understand the appeal of weight loss medications like GLP-1s – they can be a powerful tool for people who’ve struggled with their weight and health for years. But what’s often overlooked is how essential it is to pair these medications with strength training. I’ve unfortunately seen cases where someone starts a GLP-1, sees the weight drop quickly, but along with fat, they lose a worrying amount of muscle mass too.

Muscle isn’t just about aesthetics, it’s vital for metabolism, strength, mobility and long-term health. If you’re losing weight but not actively working to preserve or build muscle, you risk weakening your body, lowering your metabolic rate and setting yourself up for fatigue or injury down the line.

That’s why I work with my clients who are on GLP-1s to maintain their weight training – and I recommend if you’re not already, starting a structured strength programme. You don’t have to lift super heavy right away – what matters is that you're challenging your body consistently and safely, gradually progressing over time. This helps offset muscle loss and makes the weight you do lose more meaningful from a health perspective.

GLP-1s aren’t magic on their own, they’re part of the equation. Strength training is what helps ensure your body stays strong, capable and supported throughout the process. It’s about losing the right kind of weight, in the right way.”

THE FERTILITY EXPERT: “We’re seeing hopeful signs these treatments may also help restore ovulation and improve the chances of conceiving.”

Dr Nikita Kanani MBE, Chief Strategy and Innovation Officer at Aneira Health and Former Head of Primary Care at NHS England

“GLP-1 medications are transforming care for many women - especially those living with conditions like PCOS, insulin resistance or obesity that can impact fertility. We’re seeing hopeful signs that, by supporting sustainable weight loss and improving metabolic health, these treatments may also help restore ovulation and improve the chances of conceiving.

That said, GLP-1s aren’t a silver bullet – and we still need much more research into their specific effects on fertility and conception. We also know they can affect the absorption of oral contraceptives, so it’s essential that women are given clear guidance and options when using them.

We believe women deserve evidence-based, personalised advice when it comes to decisions about fertility, and we strongly support the research and conversations needed to fill the current gaps in understanding. GLP-1s are a powerful tool, but like all treatments, they work best when they’re part of a holistic, informed approach to health.”

THE DIABETES EXPERT: “I’m passionate that people are properly educated and supported before embarking on that journey.”

Alice Yeates, former diabetes nurse and nutritional therapist

“I’m a former diabetes specialist nurse and am now a nutritional therapist and naturopath. I work with women over 50 who are struggling with energy rollercoasters, diabetes and obesity. I’m hugely passionate about ensuring people using medication for weight loss are properly educated and supported before embarking on that journey.

It’s so important to teach people how things work, how they may be adversely affected and also what happens when they stop using the medication that they have been prescribed. For example, I’m seeing more and more clients who have begun taking Mounjaro without the proper support in place, and this means they’ve experienced bad side effects, like increasing their dosage and feeling extremely unwell.

While I think these medications certainly have their place for certain obese individuals in their weight loss journey, they need to be seen as part of a broader, more holistic approach with proper supervision for long-term lifestyle changes, with emotional support being a vital part of that journey.

The most important thing is to make sustainable and long-term lifestyle changes that will help you feel better about yourself, reduce your blood sugar levels and increase your energy, while losing weight along the way.”

THE EATING DISORDER SPECIALIST: “While these drugs may seem appealing to those who are struggling, they can be dangerous.”

Lisa Unger, Emotional and Eating Disorder Specialist

“Although GLP-1 medications may have a place supporting some people with obesity and related health conditions, they are not appropriate for someone with an eating disorder. Eating disorders are psychological illnesses, not simply issues with food or weight. While these drugs may seem appealing to those who are struggling, they can be dangerous, often worsening disordered thoughts and behaviours in those already unwell or triggering an eating disorder in someone who is vulnerable.

Weight loss medications can suppress appetite, but they don’t address the guilt, all-or-nothing thinking, or the belief that your worth depends on your weight – core issues in many eating disorders.

Regaining weight after stopping the drug can trigger shame, self-blame and relapse into harmful behaviours like restriction or bingeing.

Weight loss alone does not equal recovery, and without addressing the emotional relationship with food, these medications risk masking the problem, not solving it. We need a joined-up approach that prioritises both physical and mental health.”

Is there a consensus?

So, while GLP-1 medications are not a magic fix, they can be a meaningful part of a bigger picture when used appropriately and with proper medical oversight. They may help regulate appetite, improve blood sugar control and even support fertility. But every expert we spoke to agreed: they are not a standalone solution.

Without the right nutritional intake, strength training, emotional support and education, these medications risk doing more harm than good, from muscle loss to mental health challenges to a worrying rebound effect once treatment stops.

Crucially, weight loss isn’t always the same as health gain. Whether it’s addressing disordered eating, preserving muscle or restoring confidence, the message is clear: true wellbeing goes beyond the number on the scale. These jabs may be a helpful tool, but the real transformation happens when they’re paired with a compassionate, joined-up approach that supports body and mind.

Further reading:

All you need to know about diets
What is the 5:2 veg diet?
Healthy recipes
50 easy ways to lose weight

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Unfortunately, there are many misconceptions tied up in our weight-loss shortcuts. Read on to find out more and listen to Good Food’s discussion with Emma White, nutritionist at Nutracheck, on the Good Food podcast.

Discover the healthiest ways to lose weight, including our Healthy Diet Plan for a calorie-counted, delicious collection of good-for-you, healthy recipes.

1. Fill up on fruit and veg to lose weight

People talk about 'free' foods, such as fruit and vegetables, where you can essentially disregard the calorie content because it’s so small. But no foods are 'free', they all provide us with some level of energy, and if you eat too much of anything it will impact your calorie intake.

If your goal is weight loss, my advice would be to track your fruit and vegetable intake as it’s important to see the whole picture of your diet – that's the only way to truly know your total energy intake. If you've got a specific weight-loss goal and you're trying to create a calorie deficit, then you need to know exactly what you’re eating.

2. 'Superfoods' or supplements can speed up weight loss

Is kale, bulletproof coffee, turmeric, blueberries or green tea the answer to your diet prayers? Sorry, but there is no one food or supplement that's going to significantly affect your weight loss. It’s about the bigger picture: your consistent diet as a whole and the combination of these different types of foods.

Find out which foods may benefit your overall health in our article, top 20 healthiest foods.

3. Low-carb diets are best

With a restrictive diet, you might see slightly faster weight loss. But most studies show there’s no difference long-term. You don’t have to cut out carbs, but reducing them slightly and eating more protein may help – it’s worth a try if that’s what suits you! If not, keep enjoying the carbs. Just choose the right type, such as fibre-rich wholegrains.

4. High-protein diets are best

This belief tends to go hand in hand with low-carb eating, as dieters substitute carbs for protein. You need enough protein, but there’s little research to suggest that going above your individual needs will result in greater weight loss.

Check out our guide on how much protein you need.

5. Quality over quantity will ensure you lose weight

It’s not surprising that many people think choosing healthy food is important for weight loss. People do find it easier to stick to a reduced calorie intake if they’re eating a diet that’s high in fibre and protein, bulking out meals with fruit and vegetables.

However, some healthy food such as olive oil and oily fish, pack a calorie punch because they’re high in good fats. And when it comes to weight loss it’s about achieving a calorie deficit – taking in less energy than you’re using. So, again, you need to be aware of exactly how much you're eating to maintain that calorie deficit.

6. ‘Diet food' is the only way to lose weight

On the same note, specialist low-calorie ‘diet food’ can seem like a good choice, but you do need to consider the overall nutrient profile of your diet. Those high-fibre foods, lean proteins and fruit and veg are key for your health and for long-term diet success. Plus, many so-called ‘diet’ foods may contain artificial sweeteners and be ultra-processed, too.

7. We all lose weight at the same rate

I often hear people complaining that their friend is losing two pounds a week, but they’re struggling. It’s because bodies aren’t machines and there are so many factors that affect our individual energy needs, including hormones, food choices, salt content (which can lead to water retention) and stress levels.

Tracking other measures of success can help keep you feeling positive even if you’re not seeing results on the scales. Are you more energised? Do you feel better with the foods that you're eating? Do your clothes fit better? Has your sleeping improved?

Also remember that weight loss isn't a linear process. Look at your starting point and where you are now – if you’re seeing a downward trend, you’re progressing in the right direction.

8. Healthy eating is expensive

We’ve already talked about the fact there’s no need to buy special diet products, but many people are also wary that buying lots of fresh produce is going to cost more. You can make healthy choices on a budget. Choose affordable pulses, frozen veg and wholegrains to bulk out meals and reduce cost while increasing nutrition. For instance, if you’re making bolognese, replace half the meat with lentils to bulk it out and save money.

Have a browse through our budget healthy recipe collection for more inspiration.

9. Drink more to eat less

If you’re skipping meals and trying to fill up with liquids, such as fizzy drinks, you’ll be missing out on important nutrients. This isn’t a healthy habit, and it isn’t sustainable. Having a drink, such as a herbal tea, after a meal may help if you’re someone who is prone to having seconds. A glass of water before you eat could also help you feel fuller faster. Soups are another option, studies suggest they may aid weight-loss as they fill you up on fewer calories.

10. Cardio is the best exercise for weight loss

Exercise is not essential to lose weight but it does help. Cardio has many benefits, including burning calories, but resistance training builds muscle, which is associated with a healthy weight in the long term. Aim to move more and eventually balance your cardio activity with resistance exercises.

11. All calories are equal

All calories are not equal and the source of those calories is important. Nutrient dense foods might be higher calorie but they contribute more to your health than foods that supply ‘empty’ calories. For example, avocado and nuts are both fairly high in calories but they contribute plenty of good fats which protect us from inflammation and heart disease.

12. Low-fat foods are always healthy

For decades we’ve been led to believe that ‘no fat’ and ‘low fat’ were the healthiest options – but now we know that certain fats are not only good for you but are an essential part of a healthy, balanced diet. After all, fat helps to keep you full, it also plays an important role in maintaining our metabolism and supporting our body composition.

13. Skipping meals is the key to weight loss

Skipping meals, especially breakfast, can disrupt blood sugar levels and lead to over-eating later in the day. It can also impact diet quality and may negatively impact metabolic health, including the risk of developing type 2 diabetes.

14. Going vegetarian or vegan leads to weight loss

While it is true that those who follow a vegetarian or vegan diet are less likely to be overweight or obese, such a diet is not a guaranteed weight loss solution. Once again, a healthy, balanced diet which includes whole foods is important. A plant-based diet rich in refined grains and processed foods is instead likely to cause you to gain weight.

15. Extreme fasts = weight loss

Fad diets which include fasting, such as a fruit fast, are not a sustainable, long-term weight loss strategy. While they can be a tool for creating a calorie deficit, they have a number of drawbacks including slowing down your metabolism and causing you to over-eat due to hunger.

Now try…

Am I overweight? How to check your weight is healthy
How many calories to lose weight?
All about weight loss
How many calories should I eat?
How many calories will I burn?

Get inspired with these deliciously healthy recipes:

10 of our healthiest recipes

This page was reviewed on 12^th May 2025 by Kerry Torrens

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

The reason we’re so obsessed with weight is not simply because of its aesthetic appeal – we’re told that being under or overweight can put us at increased risk of a number of health conditions. Carrying extra pounds is said to increase our risk of heart disease and type 2 diabetes, whereas carrying too little may increase our chances of developing osteoporosis.

Knowing your weight in proportion to your height is said to help gauge whether your weight is appropriate for you. Although a useful indicator, weight alone is by no means the only measure to assess how healthy you are.

Discover our full range of health benefit guides and read up on 50 easy ways to lose weight, how gut health affects weight and if stress affects weight.

What is a ‘healthy’ weight?

The most common way of assessing whether you’re a healthy weight is to calculate your body mass index (BMI). This is a measure that uses your height and weight to evaluate whether your weight falls within a ‘healthy’ range. The figure for an adult is calculated by dividing weight in kilograms by height in metres squared. You can calculate your BMI here.

For most adults, an ideal range is considered to be a BMI between 18.5-24.9. Age doesn’t factor in the BMI calculation for adults, but it does for children.

What does my BMI mean?

If your BMI score is:

• Below 18.5: you're in the underweight range
• Between 18.5-24.9: you're in the healthy weight range
• Between 25-29.9: you're in the overweight range
• 30 or over: you're in the obese range

What is the downside of the BMI calculation?

BMI as a tool has been in existence for almost two centuries, originally developed to assess how 'at risk' an individual was of premature illness or death. It became used as an international measure for obesity assessment in the 1980s.

However, science has moved on since the BMI was first developed, and we now know that it's not just body weight that is a risk factor when it comes to longevity. How weight is carried and in which tissues it is stored is also important, and not taken into account by the BMI score.

For example, muscle is much denser than fat, so very muscular people, such as body builders, rugby players and some athletes, may be a healthy weight even though their BMI falls within the ‘obese’ range. The BMI calculation also can’t distinguish between excess fat or bone mass, nor does it provide an indication of the proportion or distribution of body fat.

Add to this that the existing BMI definitions are based largely on white populations, although body composition, including body fat or amount of muscle mass, may vary by ethnic group, means using BMI as a predictor of health may be less accurate for non-white groups.

What does BRI (body roundness index) mean?

In order to get around many of these issues, the body roundness index (BRI) was designed as an alternative to BMI. It takes into account height and waist circumference. The BRI generates a score of one to 20, where one represents narrow and 20 more round body types. The value of the BRI is that it helps to more accurately determine the actual body fat levels of people with the same BMI but who have different heights and waist circumferences. The BRI also takes into account your age, gender, height, race as well as your weight.

To calculate your own score, check out the BRI calculator.

What other alternatives are there to BMI?

A simple waist-to-height measurement can be a useful way to assess your fat distribution. Even if your BMI is in the moderate range, if more of your weight is carried in this mid-section, you may be at higher risk of heart disease or diabetes. Find out how to calculate your waist to height ratio.

There are a number of other ways to measure body composition, but most rely on more complex technologies, making them less accessible. Skinfold thickness, bioelectrical impedance, underwater weighing and dual energy x-ray absorption (DEXA) are examples, and are thought to be more accurate. This is because they provide a picture of total body composition, including fat, bone, lean tissue and water. However, many of these methods are expensive, intrusive or simply not available to the majority of us.

Is BMI a useful measure?

BMI may be useful for some people but is not appropriate for everyone. This is because the resulting figure can be distorted by pregnancy and high muscle mass, and it may be unreliable as a measure for children or the elderly. If you are pregnant and want to understand if your weight gain is healthy, seek advice from your GP or midwife.

For children and young people (aged two to 18 years), the BMI calculation takes account of age and gender, as well as height and weight.

Despite its failings, BMI may be a useful starting point, but you need to recognise that other factors, such as fat distribution, genetics, age and fitness level all contribute to your overall health status.

So how much should I weigh?

The answer to this is ‘it depends’ – this is because we are all unique and the body weight we carry will be influenced by our ethnicity, gender, age and frame as well as environmental influences and lifestyle choices.

It’s worth remembering that weight alone is not the only determinant of health, and many other factors, including eating a balanced diet, getting adequate sleep and exercise, as well as measures such as your blood pressure, cholesterol and blood sugar levels, liver and kidney function and red and white blood cell counts also contribute to your overall health picture.

Although BMI may be a useful starting point it doesn’t take account of your race, age, gender, genetics, amount of body fat versus muscle mass or your lifestyle so it may be necessary to consider other alternative measures to assess your health and weight.

Now read:

How to lose weight healthily
How to lose body fat
Am I overweight? How to check your weight is healthy
How many calories to lose weight?
What is a calorie deficit?
Healthy recipes for weight loss

This page was reviewed on 14 April 2025 by Kerry Torrens

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

To help you sort fact from fiction and avoid potentially dangerous ‘secret ingredients’ or eating plans, two top nutritionists share their thoughts on some of the most popular fad diets. They also advise on ways to approach weight loss mindfully without having to down endless vats of celery juice or cabbage soup. Phew!

Alkaline diet

In a nutshell, the alkaline diet promotes the intake of ‘alkaline’ foods, such as fruit, vegetables, legumes and nuts, and the reduction of ‘acidic’ foods, such as meat, eggs and alcohol, with the aim being to change the body’s PH levels.

“It encourages fruit and vegetable consumption and limits processed foods, but the body regulates pH independently, so the diet's premise is flawed,” says Eli Brecher, a registered associate nutritionist (ANutr) specialising in gut health and host of The Gut 360 podcast. “And, it may lead to unnecessary food restrictions and nutritional imbalances.”

“The fundamental premise that food can significantly change your blood pH is not scientifically supported. Your body naturally maintains pH balance regardless of diet,” agrees qualified nutritional therapist and author Rosie Millen (@missnutritionist).

Cabbage soup diet

Not a diet that promotes much variety, the cabbage soup diet consists of eating cabbage soup for a week alongside select additions, such as fruit and milk. Supporters claim to be able to lose up to 10 pounds in just seven days while following it, but these claims are unsubstantiated.

“Cabbage is certainly nutritious – it's packed with vitamin C, fibre and antioxidants that support the immune system and digestive health,” explains Rosie. “The diet can lead to fast initial weight loss, but it’s primarily water weight being lost, rather than sustainable fat loss.”

Nor is the weight loss sustained, says Rosie: “It’s far too restrictive to be sustainable or healthy. It deprives your body of the essential nutrients, proteins and healthy fats needed to function properly, and this extreme calorie restriction can lead to muscle loss, metabolism slow down and nutritional deficiencies. Plus, once you return to normal eating, the weight typically returns quickly, creating that frustrating yo-yo effect.”

HCG diet

Also known as human chorionic gonadotropin, HCG is a protein-based hormone produced by the body during pregnancy. It also happens to be the hormone that determines a positive or negative pregnancy test. But, rather than needing to fall pregnant to experience its full benefits, the HCG diet recommends taking hormone injections alongside a reduced calorie intake of approximately 500 calories a day in order to experience its purported weight loss benefits (which can apparently be up to two pounds a day.)

“I struggle to find legitimate pros to the HCG diet,” warns Rosie. “While people do lose weight following it, this is due to the extreme calorie restriction (often 500-800 calories daily), rather than any special effect of the HCG hormone. The severe calorie restriction is simply unsafe and unsustainable. It can lead to muscle loss, nutritional deficiencies, gallstones and metabolic damage. The HCG hormone injections or supplements have not been proven effective for weight loss and aren't approved by regulatory authorities for this purpose, either.”

Master Cleanse

Given Beyoncé is said to have followed a variation of the so-called "Master Cleanse" – which involves drinking a concoction of lemon juice, maple syrup, cayenne pepper and water – it’s hardly surprising that many eager to shed some pounds have looked to follow in her footsteps. “While it may lead to rapid short-term weight loss due to extreme calorie restriction,” says Eli, “it deprives the body of essential nutrients. It can also cause muscle loss, fatigue and dizziness, and may slow metabolism, making long-term weight management harder.”

Zero-sugar diet

If you regularly find yourself reaching for the sweet stuff come the post-afternoon slump, you may be tempted to cut out sugar altogether – especially if there are added slimming benefits, too. “Reducing added sugar has legitimate health benefits,” explains Rosie. “It can help stabilise blood sugar levels, reduce inflammation, improve dental health and decrease the risk of chronic diseases like heart disease and type-2 diabetes.”

However, problems can arise when "zero sugar" is taken to the extreme, such as eliminating naturally occurring sugars in fruits, vegetables and dairy. “These foods contain essential nutrients, fibre and antioxidants that are crucial for overall health. Some very strict no-sugar approaches can lead to nutrient deficiencies and an unsustainable, restrictive relationship with food. The key is balance, not complete elimination.”

Carnivore diet

This eating plan has become popular in part due to the idea that it’s a ‘natural’ way of eating. Also known as the Caveman Diet, it recommends excluding fruit, vegetables, grains, nuts, seeds and legumes in favour of meat, eggs, seafood and select dairy products. While there are undoubtedly benefits to the diet – such as high protein and fat consumption, which can promote satiety, and a reduced intake of processed foods – the diet lacks the fibre, vitamins and antioxidants found in plant foods, and may increase the risk of digestive issues, heart disease and nutrient deficiencies, says Eli.

Celery juice diet

It’s easy to see why a celery juice diet may appeal – after all, who doesn’t feel pious after downing a vibrant energy-boosting juice in the morning? But, while juices are a fantastic way of boosting your fruit and veg consumption, drinking 475ml every morning – as recommended by supporters of the diet – is more extreme.

“Celery does have some nutritional benefits,” says Rosie. “It's hydrating and low in calories, and contains vitamins K and C, plus potassium and antioxidants. However, despite claims made on social media, celery juice is not the miracle cure it's often portrayed to be – there's limited scientific evidence to support many of the claimed benefits. Plus, relying primarily on celery juice means you’re missing out on essential nutrients, proteins and healthy fats. Juicing also removes any beneficial fibre from the celery.”

Whole30

The aim of the Whole30 – where foods such as grains, dairy and sugar are eliminated for 30 days before being introduced again – is to identify allergens and sensitivities, but many also follow it in the hopes of shedding some pounds. But, what do nutritionists have to say about it, and is it as 'whole' as it purports to be?

“Whole30 does have some noteworthy benefits,” says Rosie. “It encourages eating whole, unprocessed foods and eliminates common inflammatory foods such as sugar, dairy, grains and alcohol. Many people report improved energy levels, better sleep, clearer skin and reduced bloating.”

However, while not necessarily labelling it as "bad", the Whole30 diet can be restrictive and socially isolating, says Rosie. “The all-or-nothing approach doesn't teach sustainable moderation skills, and the rigid rules can foster an unhealthy relationship with food. Nutritionally, the diet also restricts healthy food groups such as legumes and whole grains, which provide essential nutrients and fibre.”

So, how should I eat healthily?

If fad diets aren’t the magic key to weight loss, what do nutritionists recommend as a long-term and sustainable solution? It all comes down to having a balanced diet that's “rich in whole foods, lean proteins, healthy fats and fibre,” combined with sustainable lifestyle changes, such as regular exercise and mindful eating, recommends Eli.

Rosie also cites hydration, quality sleep, stress management and consistency as being key. “The truth is, none of these fad diets teach us sustainable habits,” she says. “I've always found my clients achieve the best long-term results when they focus on building a balanced, nutrient-dense diet that works with their lifestyle, rather than against it.”

Read more:

All you need to know about diets
Celebrity diets explained by experts
What is the Blue Zones diet?
What is the 80/20 rule diet?

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

‘Calorie’ is the term we use when we’re describing the energy we get from the food and drink we consume, as well as the energy we expend in our day-to-day activities. A calorie is a measurement, just like a gram or an ounce – it’s a simple measure of energy units.

The term 'calorie' is shorthand for kilocalorie, although you may also see the term kilojoules (KJ) used – this is the metric measure of a calorie. To convert a kilojoule to calories, simply divide the kilojoule figure by 4.2.

Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI, the 80:20 rule diet and the Mediterranean diet.

Why is a healthy weight important?

Being overweight puts you at an increased risk of developing serious health problems, including heart disease and type 2 diabetes. The extra weight also puts pressure on joints and makes it harder for you to exercise. You’re also more likely to suffer from sleep disturbances, such as sleep apnoea, which may make you increasingly tired and moody.

If you’re overweight, with a BMI greater than 25.0, losing 5-10 per cent of your body weight may bring benefits. Not only will you feel better and be able to move with more ease, you might expect improvements in your blood sugar control, experience less joint pain and may lower your risk of chronic health conditions later in life.

Why are calories important?

Our bodies need calories even at rest. They keep you warm, fuel your activity, help maintain your general health and facilitate growth. When we eat food, it’s broken down to release energy as calories, which are either used by the body straight away or stored for later use, depending on your needs. If we consistently eat too many calories, it’s likely we will gain weight.

How many calories do I need?

The number of calories you need varies and depends on your unique requirements, based on your age, gender, build (including height and weight), activity levels, general state of health and even your genes.

The following information is relevant for an average, moderately active, healthy person. However, be aware that these are estimates only and not recommendations, if your GP or healthcare professional has given you a calorie goal you should work to that.

Children (7-10 years)

This is a period of rapid human growth and development. It’s also during these formative years that many of our dietary habits and attitudes to food are formed. Studies suggest that being overweight at this crucial life stage can have long-term implications for future health – for example, obese children are five times more likely to grow up to be obese adults.

While having high-calorie needs, this age group has high nutritional needs too. Any weight loss programme for a child should only be conducted under the supervision of a doctor or paediatric dietician. Failing to do so may mean your child missing out on crucial nutrients needed for growth and may put them at risk of developing unhealthy eating habits.

Daily calorie requirements to maintain weight:

• Female: 1,530-1,936 kcal
• Male: 1,649-2,032 kcal

For more advice check out the NHS website

Teenagers (18 years and under)

There’s a lot of physical change during these years, with growth spurts and hormonal shifts combined with higher levels of activity. Calorie and nutritional needs are significantly increased.

Daily calorie requirements to maintain weight:

• Female: 2,223-2,462 kcal
• Male: 2,414-3,155 kcal

Women (over 18 years)

The daily calorie needs for women are generally lower than that of men. This is because they have a smaller body mass, lower levels of muscle and an average 6-11% higher body fat than men. That said, their nutritional needs are greater, especially for micronutrients such as iron and calcium.

The age-old advice to ‘eat for two’ during pregnancy is, unfortunately, a myth, but there is an increased calorie need during the third trimester when an additional average of 200 kcal per day are necessary. Although be aware that actual calorie needs will depend on age, pre-pregnancy weight and activity levels.

Daily calorie requirements to maintain weight:

• 2,000 kcal
• Pregnancy, third trimester: 2,200 kcal

To understand calories read more on the NHS website

Men (over 18 years)

Men are taller and heavier than women so their larger body size and greater muscle mass leaves them with a higher calorie need.

Daily calorie requirements to maintain weight:
2,500 kcal

Learn more about counting calories.

Elderly (75 years and over)

As we age, we start to lose muscle mass and become less active. While our calorific needs fall, our need for other nutrients, such as protein, vitamins and minerals, remains unchanged or even increases. Appetite levels tend to fall at this life stage, making nutrient-dense foods even more important.

Daily calorie requirements to maintain weight:

• Female: 1,840 kcal
• Male: 2,294 kcal

Learn more about maintaining or gaining weight.

How many calories to lose weight?

The national guidelines recommend that for gradual weight loss, a calorie deficit or an increase in activity levels equivalent to 500-600 kcal a day is required for a weekly weight loss of around 0.5kg (1lb). While this may be an effective way to kick-start your weight loss regime, it’s usually only helpful in the first few months, after which hormonal adaptations may hinder any further loss.

As research in this area evolves, we’re beginning to understand that the theory of ‘calories in and calories out’ is an over simplification of the way our body uses energy. There are many other factors at play, including the type of food we eat, how we prepare these foods, our own basal metabolic rate and even the type of bacteria that live in our gut.

A variety of modern diets featuring different macronutrient composition and calorie counts have been assessed for their efficacy, and there is no 'one size fits all'. The diet that is best for you will be the one that best suits your unique personal circumstances. If you start to experience a plateau during your weight loss journey, try and incorporate more activity into your day. Studies suggest that optimum results may be achieved when calorie restriction and a moderate walking programme are combined.

Find out more about walking and its many health benefits.

How can I reduce my calorie intake?

Making a few savvy changes to how you eat may help you achieve a calorie deficit with minimal effort.

Try these calorie-cutting ideas:

1. Include high quality protein, like eggs or cottage cheese at breakfast. These protein-rich foods are satiating and as such help curb appetite later in the day, keeping calorie intake down.

2. Cut back liquid calories from fizzy drinks and juices, instead enjoy fruit-infused water or unsweetened hot drinks.

3. Reduce high-fat and high-sugar foods, such as fried foods, cakes, biscuits and desserts.

4. Choose lean cuts of meat and trim away any excess fat before cooking.

5. Boil, steam, poach, grill or microwave.

6. Understand what a healthy portion size is.

7. To help you stick to healthy portions, use measuring spoons and scoops – this saves time on weighing out foods yet helps you stick to the correct portion size for you.

8. Use smaller plates and bowls – we typically eat with our eyes so a generously filled, but smaller plate, can be just as satisfying as a larger portion.

9. Limit the amount of alcohol you consume, and when you do enjoy a tipple, choose options with a lower sugar content.

10. Eat more mindfully, paying closer attention to your hunger cues can help you respond to the proper signals and as a result prevent you from overeating.

Is calorie counting safe for everyone?

Although some people find counting calories an effective tool for weight loss, it may not be appropriate for us all, especially those with a history of disordered eating or an obsessive or unhealthy attitude towards food.

As with all restrictive diets, pregnant and breastfeeding women as well as diabetics and those on medication, should seek medical advice before embarking on any form of calorie restriction. This is especially relevant for teenagers, children and the elderly who may be at risk of missing out on crucial nutrients for growth and repair.

So, should I count calories

Some people find counting calories an effective way to quantify and manage their energy and achieve weight loss, at least in the short term. However, focusing on calories alone risks ignoring the wider contribution food makes to our health and well-being and may lead to the avoidance of nutritious, healthy but high calorie foods.

Now try…

How to lose weight healthily
Celebrity diets explained by experts
How many calories should I eat?
Am I overweight? How to check your weight is healthy
What is a calorie deficit?
Healthy recipes for weight loss

If you are considering any form of diet, please consult your GP first to ensure you can do so without risk to your health.

This page was reviewed on 15 April 2025 by Kerry Torrens.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

However, while the conversation used to focus on six-packs and “summer body goals”, it’s now shifting towards understanding what belly fat means for long-term health. And science has given us good reason to dig deeper into belly fat, beyond just the number on the scales, due to links with certain chronic health conditions.

Next, discover 50 easy ways to lose weight, how to eat the right balance of protein and carbs, and see our healthy recipes for weight loss.

What is belly fat?

Belly fat comes in two forms: subcutaneous fat, that you can pinch just under the skin, and the more concerning visceral fat that lies deep inside the abdomen, that can wrap itself around vital organs.

While subcutaneous fat plays a role in cushioning and insulating your body, visceral fat is metabolically active – meaning it releases hormones and inflammatory substances that can harm your health. You can’t always see it, and even slim people can have it.

Waist measurements are commonly used to estimate visceral fat, with over 88cm for women and 102cm for men being concerning. Some also suggest that “apple shaped” bodies (a wider waistline) tend to have more visceral fat while “pear shaped” bodies (bigger hips and thighs) tend to carry more subcutaneous fat. But like everything, this isn’t always true and varies from person to person.

What causes belly fat?

Visceral fat can accumulate without you realising. While genetics play a small role, it’s mostly driven by lifestyle, diet, stress and hormones. A diet high in ultra-processed or high-sugar foods can spike insulin levels, encouraging fat to store deep in the abdomen.

Having less muscle can also lower resting metabolism, which means your body burns fewer calories at rest. Over time, this can make it easier to store excess fat – including visceral fat around the organs. This is why strength training is so important as you age, it helps preserve and build muscle, keeping metabolism higher and prevents fat from accumulating around the organs.

Other things can be responsible too, like chronic stress. “While we all experience stress occasionally, chronic stress can lead to sustained high levels of cortisol,” explains registered nutritionist Alice Haley.

While chronically high cortisol levels are rare, studies have found that it may affect fat distribution in the body, causing fat to be stored centrally around the organs. Poor sleep that messes with hunger and stress hormones and hormonal imbalances may also impact fat storage, shifting it instead towards the midsection.

How can belly fat harm your health?

1. Increased risk of heart disease

Visceral fat doesn’t just hang out quietly, it secretes chemicals that can cause inflammation and damage blood vessels, increasing the risk of cardiovascular disease like heart attacks and strokes. It can also affect metabolic health, leading to insulin resistance and higher levels of “bad” LDL cholesterol, setting the stage for potential Type 2 diabetes, a major risk of heart disease.

2. Hormone disruption

Belly fat, especially after menopause, can produce oestrogen-like hormones. This hormone can make cells in the breasts and womb divide more often, increasing the risk of cancer developing. This is why being overweight is the second biggest cause of cancer in the UK.

3. Worsening sleep apnoea

Studies have found a strong link between excess belly fat and obstructive sleep apnoea (OSA), a condition where breathing repeatedly stops and starts during the night. Visceral fat can build up around the lungs and diaphragm, compressing airways and making it harder to breathe, particularly during sleep.

4. Fatty liver disease

Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver, often seen in obese individuals. Visceral fat and NAFLD are closely linked, due to the steady stream of free fatty acids that visceral fat releases into the bloodstream.

5. Linked to worsening mood and mental health

We’ve already mentioned the link between elevated cortisol levels, insulin resistance and visceral fat, and these hormone disruptions are also linked to feelings of anxiety and fatigue. Plus, the pro-inflammatory chemicals (cytokines) that visceral fat releases can travel through the bloodstream and across to your brain. Chronic, low-grade inflammation has been linked to depression, anxiety and even brain fog.

6. Increased cancer risk

As well as the oestrogen connection linked to breast cancer, being overweight and obese, including high visceral fat levels, has also been linked to 13 different types of cancer including bowel, pancreatic and ovarian.

7. Weakened immune system

Your immune system is affected by obesity, Haley tells us, and this is down to the excess inflammation in your body.
“Chronic inflammation may make the immune system less effective, leaving the body more vulnerable to infections.

Conditions such as obesity, along with other chronic diseases and an unhealthy lifestyle, may impact immune function,” she explains.

8. Increased risk of diabetes

Visceral fat is a major driver of Type 2 diabetes. The fatty acids and chemicals it releases makes it harder for cells to respond to insulin which helps move glucose out of the blood and into cells for energy. When insulin doesn’t work properly, your body needs more of it to manage your blood sugar levels. Over time, this can wear out the pancreas and lead to chronically high blood sugar levels – which is how Type 2 diabetes develops.

How to get rid of visceral fat?

Visceral fat is stubborn, but because it’s metabolically active, it responds well to lifestyle changes, sometimes even faster than the subcutaneous fat that lives just under your skin. Try:

• Prioritising whole foods: Cut back on UPFs and prioritise a balanced diet with protein, fibre and healthy fats to regulate blood sugar and hunger hormones.
• Exercise regularly: Aim for at least 150 minutes of moderate activity per week, whether it be cardio, strength training or even brisk walking.
• Limit alcohol: Cut back on alcohol, especially sugary or high-alcohol drinks, which can contribute to visceral fat gain.
• Managing stress: Avoid cortisol spikes by practising stress management techniques like yoga, meditation or deep breathing.

So, why is belly fat so bad for you?

In conclusion, belly fat is not just a cosmetic issue. The reason we’re talking about it more is because it IS a big deal – and because our lifestyles – and stress levels – are making it more common than ever before.

The good news? It’s one of the most responsive types of fat to healthy changes. Strength training, more protein, better sleep and less stress can all help shift visceral fat – no need for endless cardio and crash diets. Always consult your GP before making major changes to your diet or exercise routine, especially if you have pre-existing health conditions. The NHS Better Health website has plenty of information and advice and tools to lose weight safely.

Now try...

What is the 5:2 diet?
What is an intermittent fasting diet?
All you need to know about keto
What is the best exercise for weight loss?
10 ways to speed up your metabolism

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Calories are incorporated into the body in various ways, depending on the nutritional content of your food. Carbohydrates give us glucose, while protein builds muscle and fats become body fat. Sometimes, we get too much of these good things.

Exercise is one way to use up a surplus, especially of fat and carbs. For those of us who enjoy working out, this is a more appetising prospect than cutting out a favourite foodstuff.

The average person burns about 400 calories in one hour of gentle jogging, which is the energy equivalent of about five chocolate biscuits. Clearly, the more exercise you do, the fewer treats you’ll need to cut out in order to maintain a healthy weight.

To find out whether you can really lose weight through exercise alone, we spoke to experts Beth Furness, a nutritionist with Nutracheck, and Rory Coleman, a running coach and founder of Coleman Coaching.

Which are the best exercises for weight loss?

Different types of exercise affect the body in various ways, so if your goal is weight loss, you should plan your workouts specifically.

Exercises that are proven to help with weight loss include:

• Long-distance running
• Cycling
• Swimming
• Skipping
• Dance (especially high-energy forms such as Zumba)

“The best exercise you can do is Nordic skiing, which is the best calorie burner at 1,100 calories per hour,” adds Coleman.

Of course, there are other important benefits to exercise. Your workout goals could also include building muscle, developing flexibility, reducing stress and improving athletic performance.

When you’ve chosen your weight-loss exercise activities, plan them into your week. You’ll need to do enough exercise to offset your calorie intake – probably at least 30 minutes per day, on average.

5 expert tips to boost the weight-loss effect of your workout

1. Stay in the ‘fat burn’ zone

The body uses different resources for fuel, depending on the intensity of exercise.

“For weight loss, we want you in the fat-burning zone,” says Coleman.

“If your heart rate is below 75% of the maximum, you’re using oxygen and body fat as fuel. If you go into the next zone up – with your heart working at 75-80% – you’re using 35% glycogen and 65% fat, so you’re burning less fat.”

To do the calculations, find out your maximum heart rate in beats per minute by subtracting your age from 220 (or get a more accurate measure via a test). Then, plan your exercise regimen around activities that keep your heart rate between 50% and 70% of your maximum.

When we phoned Coleman for his advice, he’d just burned 4,000 calories running a marathon among the sand dunes near his home. “People tend to go for a run and run too fast, but if you really want to lose weight, it’s all about slow, long-distance running,” he advises.

2. Plan a sustainable exercise regimen

When you exercise intensely – especially after a period of low exertion – there’s a heightened risk of injury or extreme fatigue, both of which can stop weight loss in its tracks. It’s far safer to plan a moderate regimen that you can sustain long-term.

“Health guidelines suggest aiming for at least 150 minutes of moderate-intensity activity each week, which works out to around 30 minutes on most days,” says Nutracheck’s Beth Furness.

“This type of movement should get your heart rate up, make you breathe a little faster and warm you up. Even a brisk walk or gentle bike ride can count towards your activity levels. The most important thing is to find activities you enjoy and can stick with consistently.”

3. Incorporate some strength training

Body strength probably isn’t the first factor you’d consider when planning for weight loss, but building some muscle plays an important role.

“Strength training helps maintain muscle mass, which is crucial for supporting your metabolism,” Furness explains.

People who have a high proportion of muscle in their body composition tend to metabolise food more efficiently than those with a high proportion of body fat. The higher your ratio of muscle to fat, the more easily you’ll use up those excess calories.

Popular forms of strength training include resistance training (whether using gym equipment or a resistance band), circuit training and CrossFit.

However, the more muscle you build, the less weight loss will be shown on your scales, as muscle does weigh more than fat.

4. Stick to healthy eating (and avoid undereating)

Focusing on exercise doesn’t give you carte blanche to eat whatever you like, however. “Also aim to prioritise whole, nutrient-dense foods where possible, such as lean proteins, healthy fats and fibre-rich carbohydrates, which can help you feel satisfied while supporting muscle recovery and overall energy levels,” says Furness.

And, even though your calorie intake should be lower than the amount of calories burned through exercise (or just keeping your body functioning) to lose weight, undereating during an exercise programme can lead to problems.

“It’s important to be mindful of your intake and ensure you’re not eating too little or allowing your net calorie intake to drop too low as a result of exercise,” says Furness.

“If your body isn’t receiving enough fuel, this can lead to fatigue and nutrient deficiencies, and even slow down your metabolism over time. Eating a few additional calories back after exercising will help to avoid dropping your net intake too low.”

5. Consider trying fasted exercise

Some studies have shown that we burn more fat when we exercise on an empty stomach. This tactic is called ‘fasted exercise’.

We wouldn’t recommend fasted exercise to everyone, especially not those who are pushing their bodies harder than usual with vigorous activity. However, it seems that for some people, this tip could speed up weight loss in the short term.

What to do when you plateau

For many people, losing weight is not a linear journey.

“Weight loss is often a series of stops and starts, and progress can fluctuate from week to week due to a variety of factors like hormones, water retention, sleep patterns and diet,” says Furness.

“A true plateau occurs when, despite consistently following your plan, the scale hasn’t shown any downward trend over several weeks.”

Adjusting non-exercise factors such as sleep and diet might help you resume weight loss when you reach a plateau. However, it’s also worth assessing the overall effects of your exercise regimen on your health and fitness. If you’re feeling great at your plateau weight, then the best bet might be to tweak your targets.

“Increased exercise can lead to a bigger appetite, which might result in eating a little more without realising it, naturally balancing out the extra calories burned,” says Furness.

“Strength training in particular can affect what you see on the scales. If you’re gaining muscle (which is fantastic for overall health and metabolism), it can sometimes make it seem like weight loss has stalled, as muscle is denser than fat.

“However, this doesn’t mean you’re not making progress! Your body composition could be improving, even if the number on the scale stays the same.”

Furness suggests looking at how your clothes fit, your energy levels and improvements in strength as alternative measures of progress.

So, can I lose weight just by exercising?

It’s possible to lose weight through exercise alone, provided you burn more calories than you consume.

However, if you’re not paying any attention to your diet, it becomes hard to predict whether exercise will use up enough calories to help you lose weight. Usually, the key to weight loss is striking an effective balance between calorie cutting and exercise.

“Diet plays the biggest role in losing weight, as it’s much easier to reduce calorie intake than to burn large amounts through exercise alone,” says Furness.

“That being said, exercise should not be overlooked. While it’s not essential for weight loss, it offers many benefits that can support long-term success.

“Cardiovascular exercise contributes to overall calorie expenditure and improves heart health. Exercise can also help regulate appetite and improve energy levels and mood, all of which can make sticking to a healthy diet easier,” she says.

Coleman agrees that diet is ultimately the most important factor in a weight loss plan.

“Exercise helps lose weight, but the best thing to do is upgrade your lifestyle, and activities like running are part of that change,” he says.

“What you need is a personal system upgrade, factoring in the types of food you eat, alcohol intake, emotional eating, and how many times per day they eat.

“If I can make people accountable for their food while doing some exercise, funnily enough they lose weight – as much as 20% in three months.”

Further reading:

How many calories should I eat?

How many calories to lose weight?

How many calories will I burn?

What are the best exercises to burn fat?

Top 5 health benefits of exercise

All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

How did we get here?

It’s no secret: the UK is in the midst of an obesity epidemic. The reasons for this are plentiful - the fact we’re less active and portion sizes have increased are two obvious explanations. Combine this with the fact that more of us are grabbing meals and snacks away from home, and when we do dish up for ourselves, we’re bad at estimating portions, and it all becomes clear where the extra calories are piling in from.

Add to this the modern-day dilemma of readily available food that is engineered to keep us eating, combined with our natural tendencies to prefer these fatty, sugary foods, and you’ve got a recipe for 21^st century weight gain.

Counting the calorie cost

Calories are of course essential to keep us functioning but, as research progresses, we’re beginning to understand that the theory of ‘calories in and calories out’ is an over-simplification of the way our bodies use energy. There are many other factors at play including the type of foods we eat and how we prepare them – that said, calorie control by managing portions is the very best place to start. Hunger and ‘food noise’ – those pesky preoccupying thoughts that tend to intrude - are two major obstacles to success when it comes to weight loss. So including strategies to help manage them is also key to sustainable weight control.

So how big is a portion?

Here’s how your plate should look:

• Non starchy vegetables & fruit– ½ of your plate, with the majority being veggies
• Starchy carbs (potatoes, pasta, rice) – ¼ of your plate
• Protein – ¼ of your plate

Fats – use unsaturated oils for cooking

Here’s a visual guide of what each component should look like:

• Meat – the size of your palm
• Poultry and fish – the size of your hand
• Starchy carbs (rice, pasta, potatoes) – your clenched fist
• Vegetables – one of your hands cupped
• Fruit – one of your hands cupped
• Butter / oils – tip of your thumb

It’s important to judge portions by the size of your own hand (not the person doing the cooking) as this takes into account how your body size dictates your calorie need.

10 weight-loss tricks that won’t leave you hungry

1. Make it personal

Let’s not forget that the number of calories we need varies for each and every one of us. Our age, gender, build, activity levels and our general state of health and genetics all determine our calorie needs. This means we don’t all need the same portion size, so if you’re plating up for the family, remember to tailor each plate to the individual’s needs. Research suggests that we aren’t very good at judging portion size, so use the visual guide above to help you.

2. Don’t leave it to chance

Weighing out food is time consuming and – let’s be honest – pretty dull. But using a measuring spoon or scoop can make serving up carb portions, like rice and pasta, quick, easy and more accurate. You don’t always need to measure out meals but certainly doing so for a week or two will help develop your knowledge of what an appropriate portion for you looks like.

Check out our tried and tested measuring spoons.

3. Make yourself accountable

Journalling allows you to take a step back and reflect, it also increases your awareness of what you’re actually eating and drinking. In studies, those who kept a food diary tended to be more successful at achieving weight loss. It can also serve as a motivational tool allowing you to look back and see how your food choices and portion sizes have changed.

Investigate a food tracker app and discover how it may help.

4. Dine smart

The average size of the dinner plate on your table has increased from 22cm in the 1970s to a staggering 28cm today and this means the average portion size has increased too. Think about swapping your plate for a smaller alternative: most of us feel just as satisfied eating from a smaller plate, and it provides the illusion of a larger dinner.

5. Get the timing of your calories right

Don’t make the first big mistake of the day and skip breakfast or choose a sugary, carb-heavy option. Both of these approaches will leave you open to wavering blood sugar levels and a resolve that will fall at the first hurdle. Instead, aim to eat a greater proportion of your daily calorie intake first thing, as this has been associated with better weight control both in humans and in animal models. Studies suggest those who ate a greater proportion of their daily calories for breakfast reported significantly lower levels of hunger, which helped manage their food choices and cravings (‘food noise’) later in the day.

6. Eat the protein on your plate first

Get into the habit of eating the protein on your plate first – the ‘protein leverage hypothesis’ is a theory that supposes we will eat until our protein needs are met so if we don’t get enough protein - think meat, fish, dairy, eggs, nuts, seeds and beans - our bodies will seek out more and more food. The result is over-eating and weight gain. Another benefit to this way of eating is that you’ll feel fuller and more satiated.

7. Cook clever

It can be the carbs in our diets that are our downfall, as super-sized portions of pasta, rice and potatoes have become the norm. Making a few tweaks to how you prepare carbs can make a difference – one example is to increase the resistant starch in potatoes, rice or pasta.

Resistant starch, as its name suggests, is resistant to digestion, so we can’t break the starches down into energy (calories). Studies suggest that when we include foods rich in these starches, we benefit from better blood sugar levels, improved appetite control, better gut health and a more efficient digestion. You can create resistant starch in carbs, like potato, pasta and rice, by cooking them and leaving them to cool. Reheating again before you eat them may increase the resistant starch even further.

Read more about resistant starch and how much fibre you should eat per day.

8. Make your meals nutrient rich

As well as meeting your nutritional needs for vitamins, minerals and macronutrients, a diet that is nutrient dense appears to help manage the unpleasant symptoms and experiences of hunger. Feeling hungry can be a major hurdle to reaching and maintaining sufficient weight loss. One interesting study reported that despite providing fewer calories, a diet rich in nutrients helped to alleviate hunger and its associated symptoms and promoted weight loss. To achieve this, aim to include fewer processed and more whole foods in your diet.

9. Fabulous friends

There are some foods that work well for weight loss and are the dieter’s friend - one of these are eggs. Studies show that in place of a cereal for breakfast, eggs will keep you fuller for longer and help you manage your appetite later in the day. Another dieting friend are almonds. As nuts and other plant foods have fibrous cell walls that our digestive enzymes can’t always break down, it means we’re not able to access all of their contents, including some of their calories. Eating whole nuts is the ideal: if you eat them processed, for example ground, you’ll access more of their nutrients and more of their calories!

10. Choose your dining partners wisely

Sharing a meal is an important form of social connection as it helps build relationships and facilitate bonding. However, studies suggest that for many of us overeating is a social behaviour and heavily influenced by those around us. Communicate your healthy eating intentions to your partner and wider family so they can support you in reaching your goal.

Last words

When it comes to food, we sometimes forget that size matters. Even if you’re a healthy eater you can have too much of a good thing! Enormous helpings, or even just a sneaky over-indulgence, can really add up. However, the good news is there are many practical steps that can help you control portions without compromising on taste, fullness and most importantly, enjoyment.

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

According to climate action charity WRAP, which is behind Food Waste Action Week, a staggering 10.7 million tonnes of food waste is generated in the UK every year, and while a chunk of that is produced by farms, manufacturers, restaurants and supermarkets, around 60 per cent of food waste comes from our own homes.

But as we hard as we try to keep track of use-by dates, repurpose leftovers and remember those items hidden at the back of the fridge, we could all do with a helping hand – and that's where the products listed below come in. These tools have been designed with reducing food waste in mind, to help you throw away less, save money on your grocery bills, and lower your carbon footprint in the process.

We've included some items that you'll be familiar with but perhaps haven't considered buying before, plus other unique gadgets that make it easier to store and repurpose your food more efficiently.

For further tips and to find out how the Good Food team uses up leftovers and spare ingredients from the Test Kitchen, read our guide on how to reduce food waste.

Seven gadgets that can help you to reduce food waste

Joseph Joseph FridgeStore™ clear rotating organiser

Available from Joseph Joseph (£20), Fenwick (£20)

If your fridge-freezer and cupboards are packed to the rafters with jars and bottles you don't use regularly, this clever multi-tiered turntable from Joseph Joseph will help you keep track what you have in stock. We've all made the mistake of buying a surplus of ingredients we didn't know we already had, but with this organiser, you'll have a better visibility of smaller items that are at risk of getting lost, like spices, pastes and condiments.

Available from:

• Joseph Joseph (£20)
• Fenwick (£20)

Lakeland Fresh Stretch silicone onion pod

Available from Lakeland (£3.99)

For those dishes that require just half an onion, this pod from Lakeland will stop you reaching for the cling film and keep the other half fresh for your next recipe. The stretchy silicone top hugs around the onion half easily and releases when you twist the two parts of the pod in opposite directions. The pod is also freezer-safe, and once you've emptied it, you can pop it in the dishwasher. For other produce, Lakeland also sells a lemon pod, avocado pod and cheese pod.

Available from:

• Lakeland (£3.99)

Zwilling Fresh and Save vacuum food storage

Available from Zwilling (£89.95)

Regular storage containers do a pretty good job of preserving food, but this clever vacuum-sealing set from German cookware Zwilling goes the extra mile. Using an automatic vacuum pump and specially designed containers, it's able to extract the air from each box and bag in seconds, so the contents stay fresher for even longer.

Available in small and medium sizes, the seven-piece set includes the vacuum pump, plus two borosilicate glass containers and two reusable BPA-free bags that are microwave and freezer-safe. If you pair it with the Zwilling Culinary World app (via the QR code on the lids), you can also track how long your food has been stored for, receive reminders and discover new recipes.

Available from:

• Zwilling (£89.95)

Judge spaghetti measure

Available from Harts of Stur (£1.96), Judge (£4), Amazon (£4.99)

Pre-portioning your ingredients with a set of kitchen scales is perhaps one of the most obvious tips for reducing food waste, but for an even speedier hack when cooking spaghetti, there's this budget handheld tool from Judge, which allows you to measure out one to four portions so you serve consistent amounts every time. It's dishwasher-safe and easy to store too.

Available from:

• Harts of Stur (£1.96)
• Judge (£4)
• Amazon (£4.99)

OXO Good Grips herb keeper

Available from Amazon (£38.30)

Not all of us have the space to grow our own fresh herbs, so if you rely on packets or small pots from the supermarket, you'll know the struggle of scrambling to use them up before they start to wilt. This nifty storage container, which is part of the OXO Good Grips range, is ideal for keeping herbs like coriander, dill, chives, thyme and rosemary ultra-fresh, as well as tall vegetables like celery sticks, spring onions and asparagus.

On the front of the container, there's a fill line to indicate how much water you need and a ventilated basket that allows air to circulate, plus a hinged lid so you can access the contents easily. The dishwasher-safe basket also has a hook on the back, so you can hang it on the inside of your fridge door.

Available from:

• Amazon (£38.30)

Ninja Blast portable blender

Available from Very (£39), Amazon (£39), Ninja (£39.99), Currys (£39.99)

A blender is a great way to use up fruit and veg that's a little past its best, as you can blitz ingredients into smoothies, sauces and pesto. This portable model from Ninja is ideal for small kitchens without much storage space, and in test produced smooth, consistent results in just 30 seconds.

It comes with a 530ml blending cup, a sip lid with a handle, cup cover, blade cover, and USB-C rechargeable motor base and charging cord. The lid is designed to be leak-proof, too, so you can pop it in your bag and take it on the go.

Available from:

• Very (£39)
• Amazon (£39)
• Ninja (£39.99)
• Currys (£39.99)

Lomi kitchen composter

Available from Lakeland (£399.99)

Making compost from food waste that would have otherwise gone to landfill is relatively straightforward, but often takes time and can get a bit smelly. This gadget, which is good-looking enough to sit on the countertop, speeds up the process significantly without using up lots of energy, while reducing nasty food odours in the process.

In our experience it has some trouble breaking down seeds, but otherwise does solid job handling most types of household food waste (leftovers, fruit skins and so on), garden waste, scraps of paper and more – producing what it calls 'Lomi Earth', which is a bit like fertiliser, in as little as four hours.

Available from:

• Lakeland (£399.99)

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Intermittent fasting (IF) refers to an eating plan that switches between abstaining from food and eating on a timed schedule. Its popularity has increased as more reports suggest it may be a way to manage weight and prevent or potentially put certain health conditions into remission. In recent years, the media attention given to fasting diets, such as the 5:2 diet, have made this form of dieting a popular choice.

Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet’

Does fasting help you lose weight?

Studies suggest that, like calorie-controlled diets, intermittent fasting may help some people lose weight. This could be down to its simplicity, although how sustainable this weight loss is over the longer term has yet to be proven.

How to follow an intermittent fasting plan

Intermittent fasting focuses on the periods of time that we are not eating but ‘fasting’. The frequency and duration of these fasting periods depends on the specific plan followed. There are many variations of intermittent fasting diets, each with a slightly different take on the ‘optimum’ way to practice. Some of the most well-known include Dr Michael Mosley's The Fast Diet 5:2 method and David Zinczenko's book The 8-Hour Diet which promotes the 16:8 method.

Some popular intermittent fasting eating patterns include:

• Time-restricted eating – you select an eating window and refrain from eating outside of this. For example, the 16:8 diet involves fasting for 16 hours per day and eating within an eight-hour window. One of the most common ways to do this is by skipping breakfast and eating only from midday-8pm, so you are fasting for 16 hours (between 8pm and midday the next day). Other variations of the diet involve six-hour eating periods or shorter.
• Fasting days – you choose a regular day of the week or month during which to fast over a full 24-hour period. For example, if you finish dinner at 8pm one evening, you refrain from eating until 8pm the next day.
• Alternate day fasting – you choose certain days of the week to consume very few calories, while eating a normal number of calories during the rest of the week. For example, the 5:2 diet involves eating only 25 per cent of a normal calorie intake (500 kcals for women, 600 kcals for men) on two non-consecutive days of the week, then eating a normal and unrestricted amount on the other five.
• Fasting mimicking diet – this involves a reduced-calorie diet but with a specific macro and micronutrient breakdown and is conducted on five days of the month.

How does intermittent fasting work?

The theory behind the diet is that after a period of hours without eating, the body switches from the ready supply of energy from food to burning its fat stores. It’s worth noting that there is still a lot for us to learn about this metabolic switch, including what the optimal fasting pattern and calorie limit should be to optimise its effects.

The point at which you trigger the switch will depend on how much energy you use, what your last meal was and the amount of stored glycogen you have – all of which means it may take as much as 12-36 hours without food.

What can I eat while intermittent fasting?

Unlike most diets, intermittent fasting focuses on when rather than what you eat. For this reason, there are no restrictions on foods during the scheduled eating window and you are encouraged to eat ‘normally’. However, you should try to avoid high-calorie junk food and instead aim for well-balanced nutritious meals by incorporating lean protein, healthy fats, leafy greens and unrefined carbs such as whole grains. Try not to use your eating window to consume calorific foods and treats.

Can you drink while fasting?

Drinks are restricted during your fasting period, when you should stick to water and zero-calorie drinks such as black, unsweetened tea, coffee or herbal teas. During your eating window there are no restrictions on what you can drink

Is intermittent fasting effective for weight loss and is it sustainable?

Studies suggest that intermittent fasting is equally as effective for weight loss as a calorie-counted diet for those who are overweight and obese. Although results depend on your individual circumstances and the amount of weight you have to lose. That said, evidence to support the role of intermittent fasting as a weight loss tool is increasing, especially the alternate day fasting method. However, more knowledge is needed – especially on effectiveness long term and the impact it may have on body composition and metabolism. One short-term study suggested the weight lost by a male group during early stages was predominantly water, protein and lean tissue, rather than the desired fat loss. Few studies have examined the long-term effects (more than six months) on humans.

The success of the approach may also depend on your ability to maintain this style of eating going forward. Some research suggests a weight plateau after six months, this may be because IF is not so much a ‘diet’ but more a programme of eating, which means sustaining the weight loss is down to how well you adapt to the eating patterns in the longer term.

What are the health benefits of intermittent fasting?

So, is there any evidence that intermittent fasting works? As well as weight loss, various studies have linked intermittent fasting with:

• a reduced risk of cancer
• improved heart health
• an extended lifespan
• some protection against age-related diseases including chronic pain syndromes
• a protective effect against cognitive decline
• improved resistance to stress and disease
• an increase in the number of beneficial bacteria in the gut.

This is still an emerging area of research and these links are as yet inconclusive. It is important to note that some of these studies have only been carried out using animal models, and it is unclear at the moment whether all of these benefits would be replicated in humans.

Is intermittent fasting healthy and are there any downsides?

A nutritionist’s view

• Much of the emphasis is on the fasting stage but in order to be safe and healthy, the food consumed during your 'eating window' needs to be of high nutritional value and meet dietary guidelines.
• For this reason, you should aim to eat essential fats from oily fish, nuts and seeds, lean sources of protein, wholegrains and starchy carbs and plenty of fruit and vegetables to supply dietary fibre, vitamins and minerals.
• During the first two to four weeks, some followers report feeling hungry, irritable and experiencing migraines as their body gets accustomed to fasting.
• It's worth bearing in mind there may additional social implications if you usually enjoy meals out with friends, as these might not fit with the strict timings, or you may find it difficult to fit into family and work life.
• Few studies have examined the long-term effects (more than six months) of intermittent fasting on humans, with much of the existing support based on animal models only.

If you’re considering this form of diet, you should first consult your GP or medical practitioner to confirm it is appropriate and safe for you. Many people find that a moderate fast, finishing all food by 7pm and then waiting until 7 or 8am the next day before eating breakfast can offer a more sustainable approach, while still reaping some of the perceived benefits.

Who should be careful when considering fasting?

If you are pregnant, breastfeeding, diabetic or have a condition that requires you to keep a close eye on your blood sugar levels, you should avoid fasting. In addition to this, some groups of people are at greater risk of the negative effects associated with fasting. Such effects might include, but are not limited to, headaches and dizziness, an inability to concentrate, flare-ups of a long-standing health conditions like gout, or an alteration in the way certain medications are absorbed and used by the body.

Vulnerable groups who should exercise caution may include:

• the elderly,
• the young (under 18 years of age),
• those who are on medication (especially if it needs to be taken with food at set times),
• those who have a low body mass index (BMI less than 18.5)
• and those with emotional or psychological issues around food, including any history of eating disorders.

For women of reproductive age, the timing of a fast may be best performed during the follicular (early) stage of the menstrual cycle. For those at other stages of their reproductive life, such as the peri-menopause, it may be best to minimise the length of each fast. Research to date, is limited in this area and more evidence is needed before we can fully understand the implications of fasting on hormonal health.

Please note: if you're considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to your health.

Enjoyed this? Now read...

Six things you should consider before starting a diet
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Health benefits of fasting
How many calories should I eat in a day?
What is a calorie deficit?
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Listen
The BBC Good Food podcast – fasting for weight loss

This article was last updated on 26 February 2025 by Kerry Torrens.

A nutritionist (MBANT) Kerry Torrens is a contributing author to a number of nutritional and cookery publications including  Good Food. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

When we talk of belly fat we’re referring to that extra weight that sits around our middle. This fat is typically made up of two types – firstly, there’s the fat that lies just under the skin, the subcutaneous fat – this makes up about 90 per cent and it's the fat you can pinch with your fingers. The second type is called visceral or intra-abdominal fat and makes up the remaining 10 per cent. It’s this fat, which lies deep in the abdomen and accumulates around key organs like the liver, pancreas and intestines, that may be most problematic.

Why is extra belly fat a problem?

Although we may affectionately refer to our extra inches as 'love handles' or describe ourselves as cuddly, carrying too much abdominal weight does have a dark side. Visceral fat although small in proportion to other body fat is ‘active’, which means it produces messengers that influence how the body functions. These messengers include pro-inflammatory cytokines and compounds which influence how hormones like insulin work.

What this means is that when visceral fat starts to accumulate it may become a risk to our health, increasing our chances of developing conditions such as:

• Type 2 diabetes
• Heart disease
• Breast cancer
• Colorectal cancer
• Alzheimer’s disease and other forms of dementia

Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including keto and the 5:2 diet. 

How does belly fat accumulate?

We’re still learning about the exact mechanisms behind how we accumulate belly fat, especially visceral fat, but we do know that stress and the hormone cortisol plays an important role, regardless of our age or life stage. In addition to this, a poor diet which is high in fast-releasing carbs and low in protein, combined with alcohol consumption, a lack of exercise and disturbed sleep will all influence our girth.

Another factor is our genetic make-up, researchers believe our genes influence how effectively we burn energy, our behaviour and our risk of developing obesity and associated diseases.

How do I know if my belly fat is a problem?

If you have an apple shape or ‘beer belly,’ chances are you may be carrying too much visceral fat, although some of us may be thin on the outside and fat on the inside. These people may have a healthy body mass index (BMI) but higher than average levels of abdominal fat.

One easy way to check is to measure your waist. Experts suggest that a waist measurement more than 80cm for women and more than 94cm for men suggests there may be an issue. These guidelines are adjusted for ethnicity with South Asian, Chinese and Japanese men recommended to have a waist circumference no more than 90cm. If your measurements exceed these guidelines and you are concerned, refer to your GP for further guidance.

Why is belly fat so hard to shift?

Visceral belly fat is tricky to shift because there are so many factors influencing it. For example, where you gain fat will be influenced by your genes, your age and even your weight at birth, with smaller babies gaining more belly fat later in life. If you’re female and child-free then you’re less likely to develop high levels of visceral fat than if you are a mum.

Do hormones affect belly fat?

During reproductive life, women have less visceral fat than men, but this changes as oestrogen levels fall during midlife and at the menopause. At this stage, testosterone starts to play a more significant role in where women lay down fat, favouring the upper body rather than the hips and thighs, with our proportion of fat to body weight also increasing.

Menopause is not the only time when hormones play an influential role in fat storage. Women diagnosed with the condition PCOS (polycystic ovary syndrome) may also be prone to increased intra-abdominal fat storage.

What should I do if I think I have high levels of visceral fat?

If you think you may be carrying too much visceral fat refer to your GP for guidance. There are some risk factors such as your genes, age and your hormone levels that you can’t change but there are other aspects of your lifestyle and diet choices that may make a difference, these include:

• Eating a balanced, varied diet
• Staying physically active
• Not smoking
• Avoiding sugary drinks and staying within alcohol guidelines
• Try to improve the amount of sleep you get

Further reading:

Healthy ways to lose belly fat
Are you 'TOFI'? (Thin on the outside, fat on the inside)
10 health benefits of walking
Am I overweight? 
50 easy ways to lose weight

This page was reviewed on 17 February 2025 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post-graduate diploma in personalised nutrition and nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

What is metabolism?

Metabolism is the broad term given to all the chemical processes that occur in every cell of our body, to create energy and keep us alive. This includes the conversion of food into energy for vital tasks such as breathing, circulating blood, building and repairing cells, digesting food, and eliminating waste, as well as for moving and thinking.

Next, get expert advice on weight loss, including the benefits of fasting and find out the healthiest exercise.

What is metabolic rate?

Metabolic rate refers to the minimum amount of energy an individual uses being alive. Typically this is measured as the number of calories that the body uses in a day, and is often referred to as our basal metabolic rate (BMR). BMR accounts for 60-80 per cent of our total energy expenditure in a day and includes vital functions like breathing, sleeping and blood circulation. For most of us, physical activity accounts for 15-30 per cent of our daily energy expenditure and a small percentage of energy is used extracting energy from food.

What affects our metabolic rate?

One commonly asked question is can we speed up our metabolism using certain foods or exercise, so that we burn more calories? The short answer is no, it’s not that straightforward.

Your BMR is hard to change and depends on numerous factors, including:

• Genetics
• Muscle mass: muscles are more metabolically active, needing energy to contract and relax, and to repair themselves against daily wear and tear. The more muscle a person has, the higher their BMR
• Body size: people with larger bodies have faster metabolisms because larger bodies have more cells
• Age: as we age, we lose muscle mass which gently slows the metabolic rate
• Gender: men tend to have more muscle mass than women, so they burn more calories
• Hormone disorders: such as Cushing’s syndrome and hypothyroidism can slow your metabolism, as can changes to hormone levels during menopause

How does metabolism affect weight?

Many people blame their metabolism for difficulties losing weight and for gaining weight easily. However, it’s rarely the only cause of weight gain or loss. BMR naturally regulates itself to meet your body’s needs and is ultimately defined by your genes. These differences are evident in how easy or hard it is for people to lose weight.

What is a fast and slow metabolism?

A slow metabolism burns fewer calories, which means more are stored as fat in the body; that's why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain weight. Let’s not forget that a slow metabolism is not going to be the only factor in weight gain – a poor diet and inactivity will have a greater effect than metabolism alone.

Does metabolism slow down with age?

Research has revealed four distinctive phases of energy expenditure during the lifespan: neonatal, childhood, adulthood and older adulthood (over 60 years). At approximately 60 years old, metabolism starts to slow down, and as people get older, they begin to lose muscle mass which also slows metabolism.

Do women have a slower metabolism?

Sex can affect metabolism due to differences in body composition, fat storage and hormones. Because of these factors, men tend to have a faster metabolic rate than women. However, women tend to consume fewer calories per kilogram of lean body mass and burn fat more preferentially during exercise than men. For women, the active form of oestrogen, oestradiol, plays a key role in the regulation of metabolism and body weight. As levels of oestradiol decline during perimenopause and menopause, this can cause some women to gain weight.

Do some foods speed up metabolism?

Yes - certain foods may influence metabolism through ‘diet-induced thermogenesis’, this is the process by which the body increases its energy expenditure, boosting your resting metabolic rate, in response to eating certain foods. These include:

• Protein-rich foods such as meat, fish, eggs, milk and cottage cheese temporarily boost metabolism by roughly 15-30 per cent as they require more energy to digest
• Caffeine in coffee and tea
• Spices such as chilli, turmeric and ginger may boost metabolism by slightly increasing the rate at which your body burns calories
• Water and maintaining hydration has been seen to increase metabolism, in one study drinking 500ml of water increased metabolism by as much as 30%

10 ways to speed up your metabolism

There are some factors such as age and genetics that can’t be changed, however, you can try the following suggestions to see if they benefit your weight and health goals.

1. Strength training, specifically resistance training increases resting metabolic rate.
2. High-intensity interval training (HIIT) may increase metabolic rate and help you burn more calories.
3. Eating regular, balanced meals and never skipping a meal – meals should contain a balance of whole grains, nuts, seeds, plenty of fresh fruit and vegetables and quality sources of protein.
4. Support your gut health – studies suggests the gut microbiome plays an important role in our overall physical and mental health. Having a varied diet will support a diverse gut microbiome.
5. Avoiding ultra processed foods (UPFs), these contain high levels of fat, sugar, salt and additives and are linked with a higher chance of obesity. UPFs require less energy to digest which means you will burn fewer calories when eating them.
6. Consuming caffeine in tea, coffee and green tea, this may increase energy expenditure by a small amount.
7. Eating adequate calories to support your metabolism, if you fail to do this your metabolism will slow down, in an attempt to conserve energy. Make sure you are eating enough for your age, gender and activity levels.
8. If you cook using seed oils, replace them with fats rich in medium chain triglycerides (MCT), these are believed to increase metabolic rate while lowering blood glucose levels.
9. Getting adequate sleep may help with metabolic control so aim to get some shut eye. This may help you produce a hormone which helps build muscle and burn fat.
10. Stress, when this is chronic it may slow metabolism and temporarily pause regular bodily functions

So, can you speed up your metabolism for weight loss?

As with most things related to dieting and weight loss, there is not one quick fix or metabolism booster that is going to significantly increase the amount of calories you burn. Instead, focus on maintaining muscle mass, choosing the right types of foods and paying attention to basics, such as drinking plenty of water and getting restful sleep.

Want more like this? Now try...

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This page was reviewed on 17th February 2025 by Kerry Torrens.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

The implications of obesity affects us all; financially the condition costs the NHS an estimated £6.5 billion per year, and if you are obese then the condition is associated with a reduced life expectancy and an increased risk for a number of health conditions including heart disease, type 2 diabetes and cancer.

Perversely, despite getting larger we’re also very image-conscious and aspire to the physiques and figures of celebrities and social media influencers. With all this in mind what is the ideal? What weight or percentage of body fat should we aspire to? Are there different types of body fat? And what can we do to help ourselves?

The short answer to a number of these questions is that the concept of ‘an ideal’ is a myth because we are all unique with different genes, environmental influences and lifestyle choices. As a result, the body fat you carry is affected by your ethnicity, gender, age and frame, and consequently you will carry body fat differently to another person.

Next, read up on 50 easy ways to lose weight, how many steps a day to lose weight, how gut health affects weight, if stress affects weight, and how much should I weigh?

How do I check whether I am obese?

We used to think of this in very black and white terms when we used the body mass index (BMI) exclusively. This tool assessed a person’s height compared with their weight, generating a score that would determine whether they were an appropriate weight. However, we’ve found that BMI is imprecise because it doesn’t take into account a person's muscle mass or body frame. Quite simply, it is possible for someone who is in excellent physical health and shape, like an athlete or regular gym goer to be categorised as obese (have a BMI of 30 or higher), and a person with significant amounts of dangerous abdominal fat to be labelled as a normal weight (have a BMI of 18.5-24.9).

What does BRI (body roundness index) mean?

In order to get around these issues, the body roundness index (BRI) was designed as an alternative to BMI. It takes into account height and waist circumference. The BRI generates a score of one to 20, where one represents narrow and 20 more round body types. The value of the BRI is that it helps to more accurately determine the actual body fat levels of people with the same BMI but who have different heights and waist circumferences. The BRI also takes into account your age, gender, height, race as well as your weight.

To calculate your own score, check out the BRI calculator.

What is a healthy body fat percentage?

Generally speaking, doctors recommend that women have a body fat percentage below 32 per cent and men below 25 per cent. However, how we measure body fat is prone to inaccuracy and the measure (this is commonly performed using bio-electrical impedance or body fat scales) does not take account of where your body fat is on your body. This means that the concept of an ideal body fat percentage is a red herring. Instead, what we should be talking about are the types of body fat we carry.

What are the different types of body fat?

Although we often think of ‘fat’ as being one thing, there are actually three different types of fat cell – white, brown and beige. White body fat is our means of storing energy and is the type of fat that plays a role in the function of hormones such as oestrogen, the stress hormone cortisol and insulin. While some white fat is necessary for health, too much may be harmful and lead to obesity. Brown fat is primarily found in babies, although as adults we still retain a small amount of this active brown fat – it is this type of fat that helps keep us warm and burns calories while doing so. Beige fat is a little like both white and brown fat, although like brown fat it helps burn energy, rather than store it.

Body fat can also be stored in different places: essential, subcutaneous or visceral. These various fat cells and areas of storage have different implications for our heath. Essential fat is necessary for a healthy, functioning body, whereas, the weight we accumulate under the skin on our arms, legs and bottom is called subcutaneous fat and is considered the more metabolically healthy type, being the body’s energy store. Visceral or ‘ectopic’ fat is deposited around our internal organs and can have major health implications. Ectopic quite literally means ‘where it isn’t supposed to be’, and is particularly dangerous if it builds up around the heart, liver and pancreas.

Ectopic fat can be estimated more accurately by measuring a person’s waist – all the more reason to think about body roundness over an ideal body fat percentage. Research proves that the waist measurement helps in identifying ectopic fat and predicting possible health consequences such as diabetes. Experts in the field have cited a number of studies that have revealed if a woman’s waist-to-hip ratio is 0.85 greater than the ratio determined by the World Health Organisation – or 1.0 in the case of men – it represents a marker for increased risk of heart disease, high blood pressure, type 2 diabetes, many types of cancer and abnormal cholesterol.

Five ways to manage body fat

• Reduce refined, processed foods that are typically high in carbs, low in fibre and a common cause of weight gain and especially visceral fat.
• Focus on protein foods at each meal, this may help preserve lean muscle mass, boost basal metabolic rate and promote feelings of fullness.
• Move more – this doesn’t have to be scheduled exercise, although that is good. It means taking the opportunities in everyday life to move, whether that’s walking the dog, getting off the bus a stop earlier or tending the garden. Any physical exertion will help your health.
• Strength train – designed to improve your physical strength, this form of exercise is key to maintaining and building muscle and as such helps prevent fat gain in the longer term. It needn’t involve lifting weights in the gym and can be as simple as carrying your own shopping bags, lifting and carrying heavy things in the garden or using your body weight in activities like yoga and dancing.
• Get more sleep – lack of sleep may contribute to fat mass through altering hormones and increasing appetite and cravings.

Now read...

How many calories should I eat?
How to lose excess belly fat?
Are you TOFI? (that's thin on the inside, fat on the inside)
How to lose weight and keep it off
10 common diet myths – busted
All our healthy recipes

This page was last reviewed on 24 January 2025 by Kerry Torrens.

Kerry Torrens is a qualified Nutritionist (MBANT) with a postgraduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Why all the hype?

Obesity is one of the leading causes of serious illness, including heart disease and cancer, and costs the NHS an estimated £6.5 billion each year. Although there are several medications for weight management, it’s the recent surge in demand for the drug – semaglutide – sold under brand names such as Ozempic, Wegovy and Rybelsus, that has grabbed the attention of the weight loss community. Originally developed to treat type 2 diabetes, semaglutide has now been approved for weight management in the UK. Although, this is only relevant for those who meet eligibility criteria, and the NHS prescription must be obtained via a specialist weight management service, not your GP.

Some experts have declared these medications to be ‘the most important breakthrough in obesity management seen to date’, but what does the evidence say? Let's take a look at how the medications work, how much weight you might lose, as well as any downsides.

What is Wegovy, Ozempic and Rybelsus?

Wegovy is a weekly injection for long-term weight management and contains the active ingredient semaglutide. It is made by the same company as Ozempic and Rybelsus (Novo Nordisk) – the difference being that Wegovy is designed for weight control, while Ozempic and Rybelsus are meant for people with type 2 diabetes.

How do these medications work?

Your body naturally produces an appetite hormone called glucagon-like peptide 1 (GLP-1), this helps regulate your hunger, keeps you feeling fuller and helps control those nagging food cravings. These medications work because their active ingredient, semaglutide, is a GLP-1 receptor agonist – this means it has the same appetite-controlling effects on the body. As a result, it regulates your hunger so you eat fewer calories, slows stomach emptying so you stay full for longer and turns off the messages in your head that make you seek out certain foods.

Do weight loss drugs work?

Clinical trials indicate that when used alongside a balanced diet, increased physical activity and behavioural support, Wegovy can help users achieve as much as a 15 per cent reduction in body weight after one year.

Similarly, studies suggest Ozempic significantly improves blood sugar management as well as weight; while in overweight and obese adults 50mg of semaglutide, taken orally also leads to a meaningful decrease in bodyweight.

How to get medications containing semaglutide?

Wegovy is licensed for use and available via specialist ‘tier 3’ NHS weight management services on condition you meet the eligibility criteria – these include:

• A BMI of 35 or more or 32.5 for some minority ethnic groups
• You have at least one weight-related disease such as diabetes, heart disease or high blood pressure
• You have tried conventional weight loss methods without success.

Ozempic is prescribed by the NHS to treat type 2 diabetes, not weight loss. To be eligible for a prescription you must be diagnosed with type 2 diabetes, you may be eligible if other treatments, like metformin, have not worked for you or you have poorly controlled diabetes. Rybelsus is also a prescription-only medication licensed for the treatment of type 2 diabetes, however, both Rybelsus and Ozempic are sometimes used unofficially as a weight loss tool.

How to take weight loss medications

Wegovy and Ozempic are injections that are taken once per week. If you are on Wegovy, your doctor will review your progress after six months and if you have lost at least five per cent of your body weight, you will be able to continue the treatment – the NHS currently prescribes this medication for a maximum of two years. In conjunction, you will be encouraged to follow a balanced diet combined with regular movement.

Rybelsus comes in tablet form, you typically take a lower dose for the first 30 days to allow your body to acclimatise and then increase the dose under supervision. The tablet is taken on waking, on an empty stomach and with water, you then need to wait 30 minutes before eating, drinking or taking other medication or supplements.

What are the side effects of these drugs?

Side effects include digestive issues such as nausea, stomach pain, diarrhoea and vomiting.

What is Saxenda?

Saxenda is a daily injection for long-term weight management and contains the active ingredient, liraglutide.

How does Saxenda work?

Like semaglutide, liraglutide is a GLP-1 agonist, and works by regulating your appetite and slowing gastric emptying so you eat less and experience fewer cravings.

Is Saxenda effective?

Combined with lifestyle changes, Saxenda appears to reduce weight and improves blood sugar control, although some studies suggest it may not be as effective as semaglutide.

How to get Saxenda

In the UK, NHS eligibility requires:

• A BMI of 35 or more or 32.5 for some minority ethnic groups
• You have non-diabetic high blood sugar levels (sometimes referred to as pre-diabetes)
• You are at risk of heart attack or stroke because you have high blood pressure or high cholesterol.

How to take Saxenda

Saxenda is injected daily into the skin on your stomach, thigh or upper arm. The dosing starts low in order to help minimise side effects. Your doctor will review progress after three months of use, and if you’ve achieved at least a five per cent weight loss, you’ll be able to continue use. You will also be encouraged to combine lifestyle changes, such as a healthy diet and exercise.

What are the downsides?

Nausea is the most common side effect of this medication.

What is Mounjaro?

Mounjaro is the brand name for tirzepatide, a drug that lowers blood sugar levels.

How does Mounjaro work?

Mounjaro works by mimicking the action of two hormones, GLP-1 and a second called glucose-dependent insulinotropic polypeptide (GIP). The dual effect of the medication is to slow digestion, reduce hunger and combat cravings, as well as to help your body produce more insulin, therefore reducing the amount of glucose produced by the liver. By imitating the GIP hormone, Mounjaro sends signals via the brain to regulate energy balance, help control blood sugar and as a result leads to weight loss.

Is Mounjaro effective?

Numerous studies support Mounjaro’s positive effects for type 2 diabetes – one 72-week study found that when combined with a healthy lifestyle, Mounjaro led to an average 22 per cent weight loss in obese patients who were taking the highest maintenance dose.

How to get Mounjaro

Mounjaro has been approved by the NHS for treating obesity but certain eligibility criteria must be met. These include:

• Have a BMI of 35 or over
• Have at least one weight-related health condition such as hypertension, cardiovascular disease, type 2 diabetes or pre-diabetes.

There are plans for Mounjaro to be prescribed outside of specialist weight management services, however, details for this are still to be released.

How to take Mounjaro

Mounjaro is administered as an injection once per week, patients typically start on a low dose which increases every four weeks until you reach the dose that is appropriate for you.

What are the downsides?

Nausea and diarrhoea are the two most common side effects and may affect one in 10 people. These effects tend to be temporary and typically occur when the dose is changed.

What is orlistat?

Orlistat, sold under the brand names Xenical, Alli and Orlos is an oral weight loss pill which comes in capsule form.

How does orlistat work?

It works by blocking the action of a fat enzyme, this reduces the amount of dietary fat that your body absorbs. As a result, about a third of the fat you eat will pass through the body and be removed via the bowel.

Is orlistat effective?

There is evidence that Xenical, Alli and Orlos may be effective, however, not all people lose weight and if you have not lost five per cent of your body weight after three months, your GP may take the decision to stop this course of treatment.

How to get orlistat

Orlistat is available on prescription in the UK from your GP. To be eligible via the NHS you would need to have made a significant effort to lose weight through conventional methods and have a BMI of 30 or more, or a BMI of 28 combined with a weight-related condition such as high blood pressure or type 2 diabetes.

Orlistat sold as Alli and Orlos offer a lower dose (60mg per dose, compared to 120mg) and are available directly from pharmacies, sold under their supervision.

How to take orlistat

Orlistat should be taken alongside a reduced-calorie diet and combined with regular exercise – these lifestyle changes should start before you begin the medication. You will be advised to take Orlistat immediately before, during or up to one hour after each of your three daily meals. If you miss a meal or the meal is very low in fat, you should skip your dose.

What are the downsides?

The most common side effects of orlistat include fatty or oily faeces, with an increased frequency and urgency to go. You may also experience more wind as well as nausea.

Weight-loss drugs: dangers and risks

Weight loss injections are not available over the counter because of their active ingredients, so you will need a prescription. If you do not meet the NHS prescribing criteria, you may be able to access the medication with a private prescription, however be sure to get a full assessment as well as ongoing support from a qualified prescribing healthcare professional. Of the medications listed above, only Orlistat, as Alli or Orlos, is available over the counter from pharmacists.

Purchasing these medications without a prescription, from illegal suppliers, increases your risk of receiving unlicensed or counterfeit products. Weight loss medications from other sources are both illegal and may lead to serious side effects. This is because these medications may not contain the ingredients they claim, for example, some false products purchased in the UK as Saxenda and Ozempic actually contained insulin and not semaglutide. Use of these products resulted in hospitalisation and, in some cases, hypoglycaemic shock and coma.

Medication in the form of GLP-1 agonists are relatively new and some, such as Ozempic, are classed as a ‘black triangle medicine’. This means even as the licensed product, it is subject to increased monitoring and reporting, via the Yellow Card scheme.

As well as the common digestive side effects, some people experience pancreatitis, gallstones and an increased heart rate. Although there are also reports of some cardioprotective effects while taking this type of medication.

As a long-term weight solution these medications may be limited, this is because the NHS currently prescribes for a maximum of two years only, and weight typically returns when the medication is stopped.

Who should not take these medications?

These medications are unsuitable for those with a history of thyroid cancer, pancreatitis or gallbladder disease. Speak to your healthcare professional if you are pregnant, planning a pregnancy or breastfeeding. Weight loss medication may not be suitable for those who are under 12 and over 75 years.

So, are weight loss drugs the answer?

Evidence suggests that certain medications may help with obesity, but they are not a magic bullet and no one drug works for everyone. That said for some people these medications may be the trigger that helps them implement healthier behaviours, such as increased activity, and improved food choices and portion sizes. However, in the UK  these medications are not available to everyone, making conventional weight loss methods the only option for the majority.

Enjoyed this? Now read

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This article was updated by Kerry Torrens in January 2025.

Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post-graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Discover more digestive health recipes and tips on everything from probiotics and the health benefits of fermenting to how a low-FODMAP diet may help ease IBS symptoms.

What is the gut microbiome and why is it important?

The gut microbiota is a complex system made up of the community of bacteria, viruses and other microbes that have colonised the gastrointestinal tract. The terms ‘microbiota’ and ‘microbiome’ are often used to mean the same thing – however, the microbiome refers to the microbes plus their combined genetic material.

Given the global obesity pandemic, scientists are starting to look at the possible relationship between our gut microbiota and our weight. Although our knowledge has advanced at pace, we are still only just beginning to understand the role the gut microbes play in our health, including the influence they have on our waist lines.

How does gut health affect my weight?

The link between the microbiome and weight is a developing field.

Recent studies found significant differences in the gut bacteria of lean and obese individuals and their twins. Those who were obese had different gut bacteria than their non-obese twin, and obesity was associated with lower microbial diversity. However, the reason for this is still not fully understood.

There have also been animal studies that found transplanting the gut bacteria of obese mice into lean ones caused the lean mice to gain fat rapidly.

How might gut health help with weight?

Scientists are currently determining whether our gut microbes influence our appetite and, if so, whether by controlling our gut microbes we might find an effective tool to aid weight management.

One research team concluded that gut bacteria may play a part in controlling when and how much we eat. They found that gut microbes produce the hormones needed for appetite regulation 20 minutes after being given nutrients.

Other research highlights the importance of probiotics and prebiotics in their ability to influence our food consumption. However, more clinical studies are needed to determine what is the optimal amount required for long-term weight management.

What can I do to improve my gut health?

Getting your five-a-day of fruit and veg is important but recent studies suggest increasing the variety of the plant foods you eat may deliver even more benefits. Those who eat a greater variety, with the optimal thought to be 30 plants per week, appear to enjoy an increase in the diversity of bacterial strains in the gut.

These strains are likely to be the beneficial varieties. Their presence in the gut increases the production of healthy chemicals, including short chain fatty acids, which may support our brain and nervous system, immune function and protect us from metabolic disease that can lead to weight gain.

Eating a diet rich in fibre from fruit, vegetables, wholegrains, beans and pulses supports gut health because bacteria in the gut break it down, and this stimulates their growth and numbers.

One study found a diet high in fruit and vegetables prevented the growth of strains of bacteria that have been linked to cardiovascular disease. Other studies concluded that apples, Jerusalem artichokes, almonds and pistachios increased the beneficial bifidobacteria, which help prevent intestinal inflammation and improve gut health.

Fermented foods are rich in gut-friendly probiotics and will be beneficial addition to your diet if you're looking to increase in the diversity of bacterial strains in the gut. Healthy fermented foods include sauerkraut, kombucha, kefir and kimchi, along with yogurt, miso, sourdough and apple cider vinegar.

Read about the health benefits of fermenting and see our fermented food recipes for recipe inspiration.

Do home microbiome test kits work?

Home microbiome test kits that require you to send a stool sample to be analysed in a laboratory claim to help you understand the make-up of your unique gut microbiome.

There is an increasing interest in this form of testing and how the results may influence your health – however, there is no standard testing method and no quality control. Furthermore, scientists don’t yet know what actually constitutes a ‘healthy’ gut microbiome.

It is important to appreciate that your gut microbes change regularly in response to diet, sleep, stress, travel and exercise and, as a result, you might achieve different test results on different days. Testing kits claim to provide a snapshot of your 'core' microbes – however, these may still change due to the factors mentioned above.

Still interested? Check out our review of the best personalised nutrition test kits.

When should you see a specialist?

If you are concerned about your gut health, I would recommend speaking to your GP – especially if you have been feeling unwell for a prolonged period of time. Certain conditions are referred to as ‘red flags’ and require immediate action to be sought.

These include:

• blood in the stool or urine
• stools that are lighter or darker than normal
• unintentional weight loss
• persistent vomiting
• iron deficient anaemia

Overall, does gut bacteria influence your weight?

There is a growing body of research which support a link between gut health and weight. Scientists are currently determining whether our gut microbes could influence our appetite and our food consumption – however, more clinical studies are needed to confirm this. For anyone looking to lose weight and manage their weight over the long term, a diet rich in plant foods and fermented foods may help to increase the number and diversity of bacteria in the gut, which may aid weight management and contribute to our overall health.

Check out our health and nutrition page for more recipe inspiration, health benefits guides and advice on special diets.

Find out more...

How does diet affect gut health?
What are probiotics and what do they do?
What is a plant-based diet?
Gut health: what does it really mean?
Best probiotic supplements

This article was last reviewed on 16 April 2024 by Kerry Torrens.

Emer Delaney BSc (Hons), RD has an honours degree in Human Nutrition and Dietetics from the University of Ulster. She has worked as a dietitian in some of London's top teaching hospitals and is currently based in Chelsea.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

If you’ve been advised by a medical professional that you’re overweight or obese this may put you at an increased risk of developing serious health problems, including heart disease and diabetes. Carrying extra weight has practical implications, too, because it puts extra pressure on joints and makes it harder to exercise. It also increases the likelihood of sleep disturbances including sleep apnoea.

If you’re overweight or obese, losing 5-10 per cent of your body weight can bring numerous benefits – not only will you feel better and be able to move with more ease but you should experience improvements in blood sugar control, have less joint pain and lower your risk of chronic health conditions later in life.

Discover our full range of health benefit guides including how to lose excess weight, 50 easy ways to lose weight, how many steps a day to lose weight?, 11 common weight-loss mistakes and our healthy recipes for weight loss.

What is a healthy weight loss target per week?

For gradual weight loss, national guidelines recommend that a reduction in calorie intake or an increase in activity levels equivalent to 500-600kcal a day is needed. This may lead to a weekly weight loss target of 1-2 pounds (0.5-0.9kg). This may be an effective way to start your weight loss regime but it is usually only helpful for the first few months, after which hormonal changes may halt any further loss.

As research progresses we’re beginning to understand that the theory of ‘calories in and calories out’ is an oversimplification of the way our body uses energy. There are many other factors at play including the type of food we eat, how we prepare these foods, our own basal metabolic rate and even the type of bacteria that live in our gut.

If you start to experience a plateau in your weight loss it’s likely that you need to incorporate more activity into your day – studies report that optimum weight loss is achieved when calorie restriction is combined with moderate activity. Read our guide on the many health benefits of walking.

What is excessive weight loss?

A weekly loss in excess of 1kg (2lb) for a sustained period, is considered by most experts to be too much. However, you should bear in mind that during the initial weeks of any diet you’re likely to appear to lose more weight – this will actually be body fluids. When we cut calories, our body turns to our glycogen stores to make up the shortfall. Glycogen is stored in the body bound to water so as we burn glycogen we release more water making our weight loss appear greater. Once glycogen stores are largely depleted your weight loss will stabilise.

What are the dangers of losing weight too quickly?

While a special event or occasion may make it tempting to lose weight fast, it’s not recommended. Very low-calorie diets are likely to be low in important nutrients and adopting such a diet over a period of weeks may leave you short, resulting in conditions like anaemia. A restrictive diet can also lead to an imbalance in electrolytes – these natural salts and minerals play an important role in regulating the balance of our body fluids.

Losing weight too quickly is thought to be associated with a larger loss of lean body mass and a reduction in resting metabolic rate – the rate at which we burn calories. It may also put you at increased risk of nutritional deficiencies and more likely to develop gallstones. Adopting a restrictive diet is tough and the low level of calories may leave you feeling tired, mentally drained and irritable.

Sadly, most dieters regain half the weight they lose within a year, with nearly all dieters regaining their lost weight after three to five years. Slower, more steady weight loss appears to protect the weight you lose for the longer term and this steady pace allows you the time to establish healthier eating behaviours which are key to successful long-term weight control.

Is weight loss safe for everyone?

Pregnant and breastfeeding women, as well as diabetics on medication, should seek medical advice before embarking on a restricted eating programme. Furthermore, weight loss diets may be unsafe for teenagers and children, who are likely to miss out on crucial nutrients needed for growth, and they may also be at increased risk of developing unhealthy eating habits or harmful obsessions.

Overall, how much weight can you lose healthily in a week?

Although many of us want to be a perfect weight now, losing weight at a slow, steady pace, about 0.5kg (1lb) per week, is likely to be more sustainable and will put you at less risk of health issues. Most of us focus on following a diet but it’s actually after we lose the weight that we need to exercise more focus – this is key to keeping off the weight we’ve lost.

By making gradual dietary changes that become habits, we can build healthier behaviours which are more sustainable for the longer term. Combining this healthy weight loss with exercise is also more effective for maintaining muscle mass, protecting our metabolic advantage and for achieving cardiovascular benefits.

Please note, if you are considering any form of diet, please consult your GP first to ensure you can do so without risk to health.

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Want facts and information on other diets? Read more about other popular weight-loss plans:

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Have you successfully lost weight and kept it off? Share your experiences in the comments below..

This article was updated 13 January 2025. 

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

Discover what is the best exercise for weight loss, healthy ways to lose excess belly fat and read how much should I weigh?

Reasons you're not losing weight

Tips for healthy weight loss

1. Your end goal isn't clear

Be clear in your mind about why you want to lose weight and what benefits it will bring you. Defining your personal ‘why’ and reminding yourself of it regularly will help you to maintain focus and motivate you to reach your goals. Try writing it on a sticky note somewhere you'll see on a daily basis, like your bathroom mirror.

2. You need a regular daily calorie deficit

To lose weight, you need to create a calorie deficit – this means you need to be eating less than your total daily energy expenditure (TDEE). Simply put, your calories in need to be less than your calories out. Your TDEE will change over time as you age and your activity levels change, so what your calories needs were at 20 may not be be the same at 45.
If you’re embarking on a fitness and weight-loss programme, it’s worth remembering the basic principle of this energy equation and find out roughly what your TDEE is – you can find calculators online. This helps you understand why an extra gym class or forgoing that bag of crisps might help towards your weight loss target.

3. You're eating too much or too often

It could be that portion control could be hampering your best intentions. Studies have shown the effect of reducing portion sizes for commercial meals (ready meals and meals served in restaurants), with smaller portion sizes shown to reduce body weight over time. Being mindful of portion sizes at home will also be important. Snacking in between meals could also be affecting your weight loss goals – take a look at our healthy snack ideas which provide a quick energy boost without too many calories.

4. You reward yourself after exercise

Going to the gym but not losing weight? Studies show that people who exercise sometimes cancel out the calories they burn by eating more afterwards. This could be because their appetite increases or they are rewarding themselves for that super-tough gym session.

A protein bar and energy drink after a gym session may be undoing all your hard work. Although these products may play a part in recovery nutrition, it's best not to rely on them. Instead use them when time and location limit your access to more nourishing options. While they're useful for convenience, their nutritional profiles vary greatly – many are highly processed and may contain additives and sweeteners. For this reason, it's important to check labels to ensure the product meets your personal requirements.

5. You deprive yourself of food then binge eat

When you restrict food, your metabolism slows down to conserve energy, your appetite increases and you'll feel an increasing craving for restricted foods. You may then binge food and overeat. A balanced daily diet filled with nutrients is the key to weight loss over the long term. If you find yourself in a restrict/binge eating cycle regularly, you may need support for disordered eating from your GP and other specialists.

6. You're not eating enough protein or other filling foods

Protein will help you to feel fuller for longer by keeping blood sugar levels more stable than eating carbohydrates on their own. Including protein-rich foods with every meal and snacks will increase your sense of satiety through the day. Protein-rich foods include lean meats, fish and shellfish, eggs and dairy products, such as milk, yogurt and cottage cheese, plus plant-based proteins include beans, lentils and soy.

7. You consume sports drinks regularly

Sports drinks contain salts and sugars to replenish what the body has lost through sweating. Their purpose is to bring the levels of electrolytes (minerals) in your blood closer to their normal levels – this helps prevent cramping and dehydration, and allows you to continue your workout. However, you only need to use these products if your exercise session is over an hour or is physically demanding.

Many sports products are packed with carbohydrates, which means they are packed with calories. Unless you need this energy to fuel your activity (such as a long run of over an hour), plain water or zero-calorie electrolyte drinks make a smarter choice.

8. You aren't fuelling wisely

Eating to meet your needs each day is important, not only to optimise exercise sessions but also to support your weight loss goals. Going without adequate nutrition will leave you ill prepared for exercise and more likely to make the wrong food choices when you do eat. If you exercise regularly, it's important to make sure you're getting enough protein and carbohydrates to help you fuel, recover and build muscle.

Meal timing is also important for weight management. Interestingly, studies have shown high-calorie breakfasts after an overnight fast may be beneficial for weight loss goals.

9. You choose sugary drinks with empty calories

It's easy to consume excessive calories in drinks as well as foods. Check labels to see how much sugar and calories are in the drinks you regularly consume. Look for sugar-free options or choose water or fruit-infused water to save on calories – and in the case of water, money.

10. You're not drinking enough

Dehydration can be mistaken for feelings of hunger and lead you to eat more so it's important to drink regularly during the day. In the UK, the Eatwell Guide suggests we consume 6-8 glasses of water or other liquids a day, with more required in hot weather and when exercising. Research suggests that drinking water before a meal may also help reduce the number of calories you consume.

Find our more about how much water should you drink every day.

11. You equate exercise with the gym

Moving more to aid weight loss doesn’t necessarily mean you need to join a gym. From walking up stairs to gardening, any activity that gets your heart rate going and your muscles moving will have a positive effect. You don’t necessarily need to take up a high-intensity Zumba class to lose weight either. Research shows that moderate exercise, such as walking, can be just as effective for weight loss since it doesn’t trigger the appetite hormones, which may lead to you reaching for the biscuit tin after a hard workout.

12. You feel a slave to the scales

Keep in mind that muscle weighs more than fat, so as you lose body fat and build muscle you may find that the notch on your scales actually creeps up a little. Don't worry, however – muscle is more metabolically active than fat, which means it increases your calorie-burning potential.
You might prefer to ditch the scales in favour of alternative measures such as a body composition test, which measures your fat and muscle percentage, and makes a better representation of the progress you’re making. You can buy body composition scales for home use, but the more accurate scales are typically found in gyms and fitness centres.

13. You give up when you hit a weight loss plateau

While the theory of calories in and calories out can be helpful to kick-start your weight loss, some consider it an oversimplification of the way we use energy. Like most processes in the body, energy use, expenditure and storage are all tightly controlled. This means the body aims to maintain a constant store of energy, so when it detects an energy shortfall it compensates by reducing the energy it uses, effectively slowing your metabolism and causing you to experience a weight loss plateau.

If this sounds familiar, try to incorporate more activity into your day, consider your meal timings, have an overnight fast and think carefully about your food choices. We have lots of healthy recipes for weight loss to try.

14. You're doing the same workout sessions

Just as you need to follow a balanced and varied diet, your exercise should be balanced and varied, too. A common mistake is to focus all your efforts on one form of exercise, such as cardio. Although aerobic exercise is important for keeping your heart strong and managing stress, doing too much cardio, not eating adequately and avoiding strength training may lower your metabolism, which will leave your body thinking it needs to conserve energy.

Shake up your exercise plans with a varied programme including cardio, resistance training (which may include free weights, resistance bands or using your body weight) and flexibility practices, like yoga or pilates.

15. You drink too much alcohol

A gram of alcohol contains seven calories, which is almost as many as a gram of fat. These calories are also 'empty' in that they contain no nutrients. As with any balanced diet, moderation will be key to achieving long-term weight loss – avoid excessive drinking and try to steer clear of sugary alcoholic drinks which can be laden with calories.

See how many calories are in alcoholic drinks?

16. You have poor-quality sleep

Poor sleep can impact on energy levels, leading to feelings of sluggishness and cravings for high-energy foods through the day. Studies have shown the link between reduced sleep and increased appetite and weight gain. Getting quality sleep will therefore be important in a weight-loss plan.

Discover how to sleep better.

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If you’re new to exercise, speak to your GP before starting an exercise programme to ensure your chosen activity is appropriate for you.

This article was updated on 13 January 2025.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact  your local healthcare provider. See our website terms and conditions for more information.

Worldwide 2.5 billion adults are now overweight and 890 million are obese, according to the World Health Organisation. It partly blames this weight gain on how our environment has developed to make it easier for us to eat more, and more unhealthily. That’s the easy access we have to fast food and ready meals on the high street and on delivery apps, fuelling our need for speed and replacing traditional cook-from-scratch meals.

How did we get into such a rush?

Our mealtimes are becoming less structured and fewer people are eating at the dinner table. Work pressure and longer hours are often to blame. A recent YouGov Poll found 42 per cent of Brits eat their meals on the sofa, followed by 30 per cent of Americans and Canadians, while only 17 per cent of French people and 3 per cent of Italians are stepping away from the dinner table. Some of us wolf down high-calorie breakfasts on the go or have a speedy meal deal lunch 'al desko', both of which can be ruinous for our waistlines and digestive health.

Taking time out for meals is not only enjoyable and relaxing but can help us maintain a healthy weight. Distractions like watching TV and checking our smartphones speed up the rate at which we eat and studies show this leads to eating more.

One study review concluded fast eaters are twice as likely to become obese compared to slow eaters. While the results of another study found that slow eaters do stay fuller for longer compared to fast eaters.

Chewing it over (and over)

It takes 15-20 minutes for our brains to clock that we’re full. The messages are controlled by our hormones, which send signals to our brains telling us when we’re satiated and switching off our hunger hormone, ghrelin. Eat too fast and there’s a delay in these messages reaching our brain. We’re then tempted by seconds or a pudding which we don’t really need.

Taking more time to chew food is another way to eat less. Research suggests that people with weight problems chew their food less. It’s recommended we chew foods between 10 to 32 times, depending on the texture.

Chewing food kickstarts the digestive process in your mouth as the smaller pieces mix with saliva. Experts found people who chewed almonds between 25 and 40 times absorbed more nutrients.

Let’s slow things down

Getting into the habit of making meals from scratch gives us control over what goes into them, says dietitian Jennifer Low. "We can have more vegetables and add pulses," she says. This adds texture and crunch, which can slow down our eating as well as adding interest and nutrition. "This doesn’t happen if someone eats a ready meal or instant noodles," says Low.

"Softer foods, more processed meals, don’t make us feel full so quickly, as we don’t have to chew them in the same way, so it interrupts the satiety mechanisms," she says.

If you are buying ready meals, it’s important to check the nutritional information on the pack as it can help you make better food decisions, says Low. "Even if something is red on the traffic lights for fats, it might have mainly healthy fats," she says. "Equally if it’s green, it might just not have the nutrients you need, or even the energy you need – often ready meals are very low in energy, as they are marketed for “diets" but can be unsatisfying and leave people reaching for snacks later."

An occasional takeaway or ready meal is not going to affect your weight or health, says Low. "Everything in moderation really is key – eat a healthy, balanced, Mediterranean-style diet most of the time and have more processed foods sometimes (mindfully)."

How the Med diet can help

The Mediterranean diet is considered one of the best choices for maintaining a healthy weight and for longevity. "Some research has shown it helps fullness and reduce hunger," says Sara Stanner, science director of the British Nutrition Organisation.

As well as vegetables, it includes fruits, wholegrains, pulses, oily fish, nuts, seeds and olive oil, along with some dairy products, poultry and eggs and limited amounts of red meat, butter, sugar and processed foods.

‘This type of diet may help weight loss. But to achieve this, it’s important to keep an eye on portion sizes and enjoy calorie-rich foods such as nuts, seeds and olive oil in small amounts,’ says Stanner.

A 2024 study by Imperial College found high-fibre diets stimulate the release of a key appetite-reducing hormone, PYY. Another reason to eat like a Mediterranean. Oats and legumes have high amounts of fibre and are a good source of protein, which again helps us feel fuller for longer.

The importance of enjoying eating

Finding time to cook and eat together is easier if you’re organised. Nutritionist Madeleine Shaw says the key to relaxed mealtimes is all in the planning and batch-cooking. She says: "I sit down on a Saturday and plan out the week and do a weekly shop. I hate having the same conversation every night about what to eat. We have a list of family favourite meals for midweek that we repeat then get more adventurous on the weekend where we try something new," she says.

Dietitian and life coach Tracy Kelly says it’s important to set time aside for meals. It gives your brain a rest: a mental break away from distractions when you eat. "Stepping away from your work desk helps reset and regulate your nervous system, particularly important for people with IBS or digestive problems," she says.

"Just taking a deep breath before you eat gives you time to think, we’re fine. We can be here. It can be a sense of community, just sitting down with people and eating together, being grateful about where the food comes from, but also just thinking about what we enjoy about this dish," she says.

If you are struggling with setting new habits, Kelly says to start small with one meal a week at the table. "Lay placemats, pull out nice plates, even if you’re pushed for time or on your own. Give yourself time without distractions and check in on how hungry you were before and afterwards."

Start by moving the needle like this and you can create a new pattern and rewire pathways from repetition, she says. "One chocolate and one salad aren’t going to make a difference, but the thing we do on repeat will."

Kelly sums up our current attitude to food perfectly. "We used to sit and eat and run around all day, now we sit all day and run around when we eat." Her advice is to ask yourself these questions: "How hungry am I, how full do I feel afterwards and how satisfied I am? Having more awareness of how much you’re eating and tuning into some of those physical sensations is a good start to resetting your hunger-mealtime clock."

5 tips for eating more slowly

• Turn off the TV as studies show eating while watching TV encourages us to eat fast and eat more.
• Use a knife, as well as a fork, to cut food into smaller bites, so you don’t eat too quickly and swallow large chunks.
• Drink water with meals as it slows down how fast you eat and improves digestion.
• Chew food between 10-32 times to give your brain a chance to catch up with what’s landed in your stomach. It also helps your body absorb more nutrients and improves immunity.
• Avoid hunger pangs – you’ll eat faster if you’ve skipped a meal or left it too long between meals.

Further reading
How to eat mindfully
Why mindful eating is important for families
What is intuitive eating?
Mediterranean diet recipes
Why belly fat is so bad for you

After studying politics at University of Wales, Aberystwyth, Melanie Leyshon trained as a journalist and has a post-graduate diploma from the University of Wales, Cardiff. She was born in Wales and now lives in south London. She has edited and written for several food and health magazines as well as websites. She was chief sub-editor and the consumer writer for Good Food magazine for several years and compiled and edited BBC cookery books. She is passionate about healthy eating and loves trying out new plant-based recipes. Melanie is currently a freelance journalist, focusing on travel, health and wine. She is studying her Wine Diploma at the Wine and Spirit Education Trust, London. She is a Wine Scholar Guild Italian Wine Scholar. You can find her LadySips blog on Substack.com

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI and the Mediterranean diet

How does the juice diet work?

Whether they're labelled as a juice fast, cleanse or detox, all juice diets are based around consuming a variety of fruits and vegetables in their liquid ‘juiced’ form. Many juice diets involve abstaining from eating other foods and only drinking juice, while some involve eating particular solid foods in conjunction with juices. Whichever approach you adopt the calorie intake is typically very restrictive.

The most extreme juice diets are usually limited to a short period of time – often between three days and one week. Juice diets which permit some solid foods and more calories are sometimes followed for a longer duration. Juice-only diets are usually vegetarian and can also be vegan, although some plans allow you to add honey or yogurt to the juice.

What can I eat on the juice diet?

As the name suggests, the juice diet involves consuming only juiced fruit and vegetables. You can make these at home or buy them ready-made. In the most extreme cases, all solid foods are off the menu, although a few plans may include soups. Green juices, made with celery, spinach or kale, are included to make sure you're getting enough green leafy veggies.

Is the juice diet healthy?

The very action of juicing whole fruit and vegetables eliminates certain nutrients — dietary fibre is an obvious one as well as other beneficial nutrients which are found in or just under the skin and in the seeds. An example is the white pith of citrus fruits like oranges, which is a useful source of protective flavonoids.

The mineral iron, important for supporting energy levels, and fats, including the essential omega-3 variety, are key nutrients which are likely to be missing from a juice-only diet. Fats are essential for hormonal production and balance, as well as for us to think clearly. Another important macronutrient which is likely to be lacking is protein. We need protein to maintain muscle and to support growth and repair as well as for hormone production.

High in sugar

Juices made from fruit are high in sugar. This is because juicing releases the sugars in fruit – making them ‘free’ sugars, the type we are advised to cut back on – and at the same time it removes the fibre, this results in the sugar being more quickly absorbed into the blood stream.

The combination of a rapid rise in blood sugar levels and lack of fibre may result in hunger and cravings on a juice-only diet. Some experts have expressed concern that drinking fructose in liquid form may impact the liver, and could potentially fool our brains into thinking we are still hungry, which may also increase appetite and cravings. The British Dental Association has also confirmed a link between juice consumption and tooth decay.

Read their tips to protect your teeth when drinking juice.

Juicing for weight loss

Most people are likely to lose some weight following a juice diet because it involves cutting out sources of fat and protein and significantly cutting calorie intake. However, the weight loss is unlikely to be sustainable in the longer term once you return to your regular eating habits. You should be aware that the amount of weight you lose will be dependent on your own individual circumstances, including how much weight you had to lose at the outset.

There is currently some evidence to suggest that a short-term three-day juice diet may have benefits for gut health and in turn, benefit longer term weight maintenance. This is because the balance of bacteria in the gut is thought to influence weight.

Juicing for better skin

Raw fruit and vegetables are excellent sources of skin supportive nutrients like collagen-supportive vitamin C and skin-friendly beta-carotene (vitamin A). However, some of these beneficial nutrients like vitamins A, E and K need fat for them to be absorbed — the lack of fat in a juice diet may, therefore, impact how well we access these vitamins. For healthy, youthful skin you also need to include sources of protein and the poly-unsaturated varieties of fats such as omega-3 fatty acids, both of which are typically deficient in a juice only diet.

Other dietary changes that are implicated in a juice diet, such as eliminating refined sugars, processed foods and alcohol, may support improvements in skin condition.

Mood-boosting

There are some reports of a general improvement in mood when combined with lifestyle changes. This may be more to do with the other dietary changes implicated, such as cutting back on processed and junk foods, as well as eliminating alcohol, caffeine and refined sugars.

A nutritionist's view

There’s little scientific evidence to support juice diets as an approach to better health. It’s important to state that if you follow this sort of diet for longer than a couple of days it is unlikely you will get all the nutrients you need, this puts you at risk of many health issues.

While fruit and vegetables are an important part of a balanced diet and we should all aim to be eating a minimum of five portions a day, unsweetened juice only counts as one of your five-a-day regardless of how much you drink, this is because juice doesn’t contain the fibre found in the whole fruit and vegetables.

When it comes to detoxing, our bodies have a built-in detox system which includes the liver, kidneys, lungs, gut and skin. So, you do not need to follow a juice diet to kick-start the detox process – your body is working hard to do this for you on an ongoing basis.

If you are considering a short-term juice diet, make the juices yourself with fresh, organic produce focusing on vegetables and flavouring with a small amount of fruit. Juice only as much as you need, when you need it to optimise your nutrient intake and add back some of the extracted pulp to ensure the inclusion of fibre and valuable phytonutrients. Vary the fruit and vegetables you use to optimise nutrients.

Who should avoid juice diets?

If you have a medical condition or are on prescribed medication, consult your GP before making any drastic changes to your eating patterns. The high consumption of natural sugars implicit in juicing can cause blood-sugar levels to fluctuate, so those with diabetes or blood sugar management issues should avoid juice diets.

It is also advisable to avoid juice diets if you:

• are pregnant, or breastfeeding
• are elderly, or under 18
• are recovering from surgery
• have kidney or liver conditions
• have epilepsy
• have anaemia, or low blood pressure
• have a history of eating disorders

Does the juice diet work?

In the short term, juicing may leave you feeling more energised and even lead to some weight loss. However, any extreme diet which removes multiple food groups is best approached with caution. The diet is unsustainable and you're likely to put any weight back on as soon as you go back to your regular eating habits. What's more, it's a high-sugar diet, so it may increase feelings of hunger and have a negative impact on liver health, sleep and teeth.

Please note: if you're considering attempting any form of diet, consult your GP first to ensure you can do so without risk to health.

Want more like this?

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Have you tried a juice diet, or do you have any further questions about them? We'd love to hear from you in the comments below...

This page was updated on 18^th November 2024 by Kerry Torrens

A qualified nutritionist (MBANT), Kerry Torrens is a contributing author to a number of nutritional and cookery publications including Good Food magazine. Kerry is a member of the The Royal Society of Medicine, Complementary and Natural Healthcare Council (CNHC), British Association for Applied Nutrition and Nutritional Therapy (BANT).

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.

Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including the 5:2 diet, the intermittent fasting diet and low-carb diets. Plus, read what is intuitive eating? 

What is the 80/20 rule diet?

Long-term weight loss is challenging and associated with a high risk of failure. The 80/20 rule diet recognises that many of us find sticking to a diet unrealistic and impossible to stick to. The 80/20 rule diet encourages followers to eat a healthy, balanced diet designed to meet their goals for 80 per cent of the time while allowing them to enjoy some of their favourite foods, in moderation, for the remaining 20 per cent.

How does the 80/20 rule diet work?

Followers adopt a healthy eating plan for 80 per cent of the time which addresses personal nutritional needs and meet nutritional guidelines. These include eating five portions of fruit and vegetables a day, eating more wholegrains, enjoying fish, poultry, beans and less red meat, and opting for lower-fat dairy. No food groups are omitted.

Eating this way promotes balance and moderation, while the flexible 20 per cent allows followers to enjoy food without feeling deprived or driven to bingeing. The flexibility also provides reassurance because it acknowledges that slip-ups can and will happen but are accounted for in the plan. It means fewer participants of the 80/20 diet drop out when compared with more restrictive diet plans.

How to calculate the 80/20 rule

One of the advantages of the 80/20 rule diet is that it’s not a rigid plan, this means you can adopt it in a way that works best for you. One option is to include treat meals throughout the week, so if you eat three meals a day, 17 during the week would be healthy and the other four may include treats. Alternatively, you may wish to look at the plan on a daily basis – with 80 per cent of your food for the day being healthy, but allowing 20 per cent for a biscuit with your cuppa, dessert after dinner or a few rashers of bacon for breakfast.

Whichever way you adopt the plan, you do need to keep in mind that the 80 per cent healthy time is needed to deliver results and portion control remains important, especially in the 20 per cent.

How to follow the 80/20 rule diet

We’ve designed some sample menus for you to try:

Meat eater 80/20

Breakfast

Full English potato cakes

Mid-morning

Two peanut butter cookies

Lunch

Spicy chicken and avocado wrap

Dinner

Lamb and squash biryani with cucumber raita

Vegetarian 80/20

Breakfast

Breakfast egg wraps

Lunch

Feta & clementine lunch bowl

One easy blueberry muffin

Dinner

Double bean and roasted pepper chilli

Vegan 80/20 meal plan

Breakfast

Strawberry pancakes

Lunch

Vegan chickpea curry jacket potatoes

Afternoon treat

One vegan brownie

Dinner

Vegan shepherd's pie

Who should follow the 80/20 rule diet?

Moderation is essential, making it a feasible approach for most people because it allows for a balanced diet with the occasional indulgence. The plan is less restrictive and easier to follow than many weight-loss diets so fits into most lifestyles.

If you dislike strict dieting, counting calories or carbs then this approach may be for you. Similarly, if you are not watching your weight but want a balanced approach to eating, then the 80/20 plan may be the answer.

Does the 80/20 rule diet work?

It’s important to emphasise this is not technically a weight-loss plan, but some weight loss may be experienced. Whether you lose weight on the 80/20 diet will depend on your starting point and how you adapt your original eating patterns.

The 80/20 rule diet is a useful long-term strategy for dieters who have already reached their weight-loss goal and need help with maintenance.

Is the 80/20 rule diet healthy? A nutritionist’s view…

The 80/20 rule diet offers a flexible, realistic and sustainable way of eating. Unlike a strict diet, it allows for life’s inevitable setbacks, as well as your social commitments and lifestyle. Because there is no list of specified foods, it can be adapted to fit within your own preferences.

Maintaining a healthy weight is a life-long process, there is no quick fix so it’s important to find something that works for you. The 80/20 rule diet may help you develop new healthy habits – the key to success is to establish the foundation (80 per cent) using whole foods, preferably unprocessed, such as wholegrains, vegetables, fruit, nuts, seeds and lean sources of protein such as beans, fish, meat and dairy. Remember to include plenty of hydrating fluids. Once you have established this base you can enjoy the flexibility that the plan offers.

If you are considering any form of diet, please consult your GP first to ensure you can do so without risk to health.

Discover more like this...

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Have you tried the 80/20 rule diet? What did you think? Share your experience in the comments below.

This page was reviewed on 11^th November 2024 by Kerry Torrens

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. If you have any concerns about your general health, you should contact your local health care provider. See our website terms and conditions for more information.