How to lose weight safely

If you’ve decided that you want to achieve a healthy weight, knowing where to start can be difficult.

There are lots of theories and approaches to weight loss that you might have come across, but there are some proven methods that can help you begin to see results.

Regardless of the approach you choose, weight management should always be achieved at a pace that is realistic and doesn’t push you into rapid or dramatic change over a short period.

Losing weight safely will ensure that you feel good both physically and mentally.

Processed food and ultra-processed food contain high amounts of saturated fats, salt and sugar. There is also some evidence that suggests that eating these types of food is not good for your gut health.³

Examples of processed and ultra-processed food include:

Although they might be convenient, they can lead you to eat more than the recommended daily allowance of these food types without realising it.

Reducing your fat, salt and sugar intake doesn’t have to be difficult. Try cutting back on these foods over time and switching them out for more nutritious options like whole foods. Fruits, vegetables, nuts, seed and unprocessed meats and fish are all examples of whole foods that you can try adding into your diet.

If you’re concerned about the cost of these items, comparing prices at supermarkets, planning your meals and opting for own-brand or frozen products can help you find low-cost ingredients that suit your budget.²

Although adding low-fat options to your diet should help you lose weight, it’s okay to have some processed foods in moderation. Checking the nutritional content of your food using the labels on the packaging will help to make sure you’re not consuming too much of these products.²

Eating less food throughout the day should help you to lose weight.

Measuring the amount of food that you eat can help you to manage your portions. However, you shouldn’t worry about perfecting your portion control. If you are prone to overeating, it should be used as a tool to help you improve your food habits rather than a way to restrict yourself.

Eating on smaller plates, meal prepping, drinking more water before your meals, and removing snacks from your home are ways you can start to a make change. Staying consistent will help in creating positive habits around food.⁶

Drinking more water may help you lose weight. Studies show that water can reduce hunger cravings, improve BMI and reduce body fat. However, more research is needed to understand the effect of water on weight loss.⁷

You should drink approximately 6 to 8 glasses of water a day to stay hydrated and support normal body function.⁸

Staying active is important for your overall wellbeing. It supports normal cardiovascular health and can help improve your mood, confidence and self-esteem.

Adults should aim to do approximately 150 minutes of moderate exercise a week. That could include going for a fast-paced walk, swimming, doing yoga or dancing. Try to spread out your physical activity t throughout the week. It’s also important to do things you enjoy to help you stay consistent.⁹

Exercise alone won’t result in significant weight loss. However, it can help you build strength and muscle tone as well as keep your heart healthy.¹⁰ Adding more exercise into your everyday routine is only one part of a lifestyle change.

Medicines like Mounjaro, Wegovy and orlistat can help you achieve your weight loss goals. They are a safe way to lose weight that must be prescribed by a healthcare professional like a GP or pharmacist.

However, to see the best results, they must be used alongside a balanced diet and regular physical activity.

Weight loss medicines are not for everyone. You may find that non-medical approaches to weight loss work better for your lifestyle.

Speaking to your healthcare provider will help you decide what’s best for your current circumstances.

Published: 28 March 2024

Next review: 28 March 2026

Reviewed by: Mital Thakrar