A healthy and varied diet can have health benefits, such as reducing the risk of developing other health conditions due to excess weight and aiding weight loss.

• Fruit and veg – eat at least five different portions of a variety of fruit and veg a day
• Potatoes, bread, rice, pasta or other starchy carbs – try to have wholegrain or high fibre options, such as wholewheat pasta or brown rice
• Beans, pulses, fish, eggs, meat and other proteins – these are good sources of protein, vitamins and minerals. Try to: 
  • Eat less red and processed meat like bacon, ham and sausages
  • Have at least two portions of fish every week. One of these should be oily like salmon, sardines or mackerel 
• Dairy and alternatives – try to have lower fat and sugar options, such as:
  • Semi-skimmed, skimmed or 1% fat milk
  • Reduced-fat cheese
  • Plain, low-fat yoghurt 
• Oils and spreads – choose unsaturated oils or spreads, such as vegetable, rapeseed, olive and sunflower oils. Eat these in small amounts 
• Food high in fat, salt and sugar – eat these less often and in small amounts 
• Drink plenty of fluids – try to have 6–8 glasses a day. These can include water, low fat milk, low sugar or sugar free drinks, tea or coffee. Fruit juice and smoothies should be limited to a total of 150 ml a day, as they contain free sugars that can damage teeth

Being active can have benefits for your body and mind, such as:

• Losing weight or keeping you at a healthy weight
• Lowering the risk of other conditions, such as type 2 diabetes or heart disease
• Keeping your bones strong 
• Helping you sleep better
• Boosting your mood 
• Reducing stress  

Adding regular physical activity into your routine is important for your overall health. While reducing your calorie intake helps with weight loss, maintaining a healthy weight over the long term requires staying active to burn energy.

It is recommended that adults (over the age of 18) in the UK should do at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous-intensity activity a week, or a combination of both. This is known as aerobic exercise.

Alongside aerobic exercise, it’s recommended to include strength training and balance exercises at least two days a week. This could be through gym sessions, carrying shopping bags, or activities like yoga. You should also try to break up long periods of sitting by standing or moving around regularly.

This guidance changes if you are trying to prevent obesity or maintain your weight loss. To prevent obesity, it is recommended to do 45 to 60 minutes of moderate-intensity exercise every day. If you have started your weight loss journey and are trying to maintain your weight loss, you may need to do 60 to 90 minutes of exercise every day.

This may sound like a lot, but you can do this at your own pace. Even 10 minutes of exercise at a time can contribute to your health. You can try:

   • Starting slowly and building up exercise over time

   • Choosing activities you find enjoyable and are motivated to stick with

   • Exercise with friends or family, or joining a group activity for support and motivation.

Your healthcare provider can help you find what can work for you based on your fitness level and any health considerations.

Moderate-intensity activities are those that get your heart and breathing rates up. This could be brisk walking, cycling, recreational swimming, or dancing.

Vigorous activities typically make your breathing laboured, raise your heart rate substantially, where you are not able to hold a conversation. Examples include running, most competitive sports, or circuit training.

• Setting realistic weight loss goals 
• Practice mindful eating and eating more slowly 
• Identify and avoiding situations where you may be tempted to overeat
• Monitoring your progress
• Find a support network

Speak to your healthcare provider to discuss what could work for you.

Having the right people around can help you keep motivated and stay on track with your obesity management programme. Get a better chance of success by building a support network of healthcare professionals, family, and friends who can support you in making lifestyle changes. Connecting with others who share similar experiences can be very reassuring and can provide practical advice when you face challenges along your journey. Therefore, it may be beneficial to consider joining local or online support groups, as these communities often offer encouragement and a sense of belonging. Remember, asking for help is a sign of strength, not weakness, and your support network can play a vital role in sustaining positive habits for long-term health.

UK25OB00081 | September 2025