Being overweight or obese increases your risk of developing life-threatening diseases like type two diabetes, heart disease, and some cancers. Obesity can lead to low self-esteem, which often leads too deeper psychological issues like depression. Losing weight is mainly a mental battle, and becomes easier when you have a plan to stick to. Express.co.uk talks you through the NHS advice on weight loss.
Should I lose weight?
The NHS 12 week diet and exercise plan is intended for use by healthy adults with a BMI of 25 and over.
The idea BMI ranges from 18.5 to 24.9, and if you have a BMI of 25 to 29.9 you are considered overweight.
If your BMI reaches anywhere between 30 and 39.9, you are obese.
If your BMI is less than 24.9, you probably don’t need to lose weight.
Ask your GP before starting a diet if your BMI is healthy.
You should also consult your GP for more information about BMI and weight-loss if you are pregnant, or if you think your child needs to lose weight.
Find out if you need to lose weight using the BMI healthy weight calculator.
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How to lose weight: You will lose weight and keep it off with the NHS plan
The plan says: “The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.
“For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.
“If you find it hard sticking to the calorie limit, use our BMI calculator to get your own personal weight loss calorie allowance.
“If you go over your limit one day, do not worry: it simply means you’ll have to reduce your calorie intake on the following days.”
It adds: “For example, if you’re a woman and you have 1,700kcal on Tuesday, that’s 300kcal more than your daily calorie allowance of 1,400kcal.
“To stay on track, you’d need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.
“To lose weight, the average person should reduce their daily calorie intake by 600kcal.”
You can find the plan here.
But there are other tips on how to lose weight. Read on to find out how to lose one or two pounds a week.
How to lose weight
Weight loss is simple, and there is no secret trick to it.
According to the NHS, the average person needs to reduce their daily calorie intake by 600 calories to lose weight- it’s that easy.
If you religiously follow the plan, you be shedding between one and two pounds a week.
That’s up to eight pounds a month, meaning you could ditch a stone for good with two months of hard work.
All you need to do is stick to a calorie limit of no more than 1,900 a day if you are a man, and 1,400 if you are a woman.
You are still allowed treats, and you can go over your limit every now and then.
How do I speed up my metabolism?
You may blame your weight issues on a slow metabolism, but it is possible to speed it up and lose weight.
The NHS says: “Metabolism describes all the chemical processes that go on continuously inside your body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.”
In order to speed up your metabolism, you need to eat more protein, drink more water, and get at least eight hours of sleep a night.
If you want to find out more about boosting your metabolism, you can find out the ins and outs here.