Losing weight can be challenging, but the formula is straightforward: eat fewer calories than your body uses up. If you’re a man, aim to eat under 2,000 calories per day, and if you’re a woman, stick to under 1,500. Sounds simple, right? Of course it isn’t that easy. Nonetheless, let’s break it down with some practical tips to help you achieve your goals.
1. Why lose weight?
The main reason to lose weight is to improve your health. Excess weight, especially obesity, increases the risk of various health conditions like Type 2 diabetes, high blood pressure, and joint problems. But let’s be real – sticking to a weight loss plan isn’t easy. It requires consistent effort every day. No shortcuts or crash diets here!
2. Is obesity common?
Absolutely. Around 38% of adults in the UK are overweight, and 26% are obese. That means nearly two-thirds of us are carrying too much weight. Obesity is usually defined by your Body Mass Index (BMI), where a BMI over 30 is classified as obese.
3. Why does obesity matter?
Carrying extra weight increases your risk for many serious health problems, including:
- Type 2 diabetes – which can lead to heart disease, stroke, chronic kidney disease (CKD), and even limb loss
- High blood pressure
- Liver disease – like fatty liver disease (NASH)
- Joint problems – especially in the hips and knees, often leading to joint replacements
- Psychosocial – mental health problems like anxiety, depression and social stigma.
4. How many calories do I need to eat to lose weight?
Stick to under 2,000 calories a day if you’re a man, and under 1,500 if you’re a woman, and you will lose weight. It needs to be consistent, every day, for at least three months. Don’t worry – it really is that simple!
5. What’s my calorie requirement, and what does it need to be (to lose weight)?
Your daily calorie needs depend on your age and gender. Here’s a rough guide:
- Men 18-30 years: 2,500-3,000 calories to maintain weight – so, eat under 2500 calories a day
- Men 31-59 years: about 2,500 calories – eat under 2000
- Men over 60 years: 2,000-2,500 calories – eat under 2000
- Women 18-30 years: 2,000-2,500 calories – eat under 2000 calories a day
- Women 31-59 years: about 2,000 calories – eat under 1500
- Women over 60 years: 1,500-2,000 calories – eat under 1500.
Note 1. In other words you need to eat at least 500 calories under your daily calorie requirement.
Note 2. For women 40+ the menopause is a significant factor. Hormone replacement therapy (HRT) may help.
6. How to lose weight (especially tummy fat) – ‘MADE – Simple’ ..
If you want to lose weight, especially around the tummy, follow these 5 key principles (of Rule 1):
Rule 1: Eat under 2,000 calories a day (or 1,500 if you’re a woman), every day.
Weight loss ‘MADE – Simple’ ..
- Meal times. Set meal times. And eat three medium-sized meals a day, with no starters, puddings, or seconds. It will feel hard at first, but your body will adjust. Don’t skip breakfast! Oh yes, stop eating when you are 80% full
- Alcohol: Alcohol is high in calories, so avoid it
- Drinks: Stick to water, diet drinks, or diet squash. No sugary fizzy or milky drinks, smoothies, or fruit juice
- Exercise: While exercise won’t cause weight loss on its own, it’s great for your fitness. Aim for at least 30 minutes of exercise, three times a week
- Simplify your meals: Focus on portion size, and try to increase your intake of protein, fruits, and vegetables while reducing carbs like bread, rice, and pasta,
7. Monitor your progress
Weigh yourself once a week, using the same scales and at the same time each day. You should lose around 1kg per week, meaning it will take at least six weeks to lose one stone (6kg). Stick with it!
8. Calorie counting apps
If you find calorie counting helpful, there are plenty of apps available to make it easier. A good one is MyNetDiary. It helps you track your calories and stay on target.
9. NHS support for weight loss
If you’ve struggled with weight loss in the past, talk to your GP. They can refer you to a dietitian or suggest other options like weight loss programmes. Don’t be afraid to seek help!
The NHS Oviva programme to aid weight loss and prevent diabetes is very good. Give it a try.
10. What about bariatric surgery?
If your BMI is over 40, or between 35-40 with long-term health issues like Type 2 diabetes or high blood pressure, and you’ve tried everything else, you might be a candidate for bariatric surgery. This is a significant step, but it can be life-changing. Your GP can refer you to a hospital consultant for an assessment.
Summary
We have described how to reduce BMI and lose weight healthily. The key to weight loss is simple:
Rule 1: Eat under 2,000 calories a day (or 1,500 if you’re a woman), every day.
[“Thankyou. Thankyou MyHSN. Yes, we have got it now” Ed]
But remember, it’s a marathon, not a sprint. Consistency is crucial. You can do it, and these small, sustainable changes will help you achieve long-term success.
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