NHS Healthy Weight Loss Plan

Does The NHS Weight Loss Plan Work?

       Are you confused between swapping meals for diet shakes and following the Paleo diet? Have you tried any weight loss diet plans under the sun?

All fad diets claim to be the simple answer to losing weight. Unfortunately, science tells us that there is no magic diet that results in healthy weight loss.

Conflicting advice makes it difficult to come up with a realistic and healthy eating plan that fits your daily life.

Instead of counting calories, the best way to lose weight is to change your lifestyle habits to allow you to plan meals, learn what friendly healthy foods you like or don't like, and include a variety of foods in your diet.

A low-fat diet often leaves you feeling deprived and hungry, which is not sustainable in the long run. We digest protein and fat slower than carbohydrates. This is why increasing your intake of protein and healthy fats can make you feel fuller longer.

Substituting some carbs for non-starchy vegetables can make you feel satisfied while reducing your overall calorie intake. This is the basic reason for a low-carb diet to lose weight.

What is The NHS Weight Loss Plan?

The NHS weight loss plan is a 12 week guide to helping people lose weight for good. Part of the government's push to tackle rising obesity rates and get people up and moving, the plan will help you track your exercise, diet, and weight loss. You can choose between the application or a printable and downloadable PDF. The free NHS Weight Loss Plan app to download is available for iPhone and Android. (1)

Healthy Living - Healthy Eating

What you eat can make a big difference for our health. A balanced diet is crucial for all human, no matter the age. At Grampian we work together to ensure that everyone enjoys the benefits of a healthy diet. Healthier eating patterns can be achieved by:

Lower the large of fat you eat, specifically saturated fat; 

Increase the number of fruits and vegetables we eat at least five servings a day;

Eating a well-balanced diet is a positive step that we can take to improve our health.

combine healthy eating with regular physical activity;

Encouraging and enabling people to develop skills and knowledge that will help them improve their diets;

Dieting safely

One pound of fat contains 3,500 calories so cutting your caloric intake by an average of 500 calories per day will make you lose 1 pound per week. Even though it doesn't seem like much, if you eat an extra 100 calories per day, by the end of the year you could gain 11 pounds. Little changes make a big difference in the long run.

Setting small, realistic goals will help you lose weight safely and will make it more likely that you will maintain your weight loss.

Eat three regular, well-balanced meals a day and try to eat at the planned times. Only include a snack if you're physically hungry.

Is This Weight Loss Plan for You?

This manual is intended for use by healthy adults with a body mass index (BMI) of 25 and over. Find out if you need to use a healthy weight BMI calculator for your weight loss.

This package is not suitable for children and young people or pregnant women. You should discuss with the doctor before starting it, if you have any medical conditions,

It's always a good idea to get advice from a healthcare professional before starting a weight loss program.

10 Top Weight Loss Plan Tips

Kicking pre-existing unhealthy eating habits can be tough. These tips can help you deal with unhealthy cravings, or dependence on ultra-processed foods, and effectively create your own healthy eating plan:

Have one meal free of complex carbs a day.

Eat at least 4 servings of non-starchy vegetables and 1 portion of healthy fats a day.

Include 100-175g of protein sources with each meal – at least a portion off your plate (or the size of your palm).

Limit whole grains and/or starchy vegetables (complex carbs) to a maximum of 3 servings per day.

Cook everything at home – plan and prepare everything you eat, including bringing lunch to work.

Eat 1-2 servings of fruit a day, whole (not juiced), such as a piece of fruit or two small handfuls of berries.

Drink at least 2 liters of fluids per day, including water, coffee/tea or herbal teas.

Avoid refined carbs, ultra-processed foods and foods with added sugar – if you want something sweet, eat 2 squares of high-quality dark chocolate (75%+) and take the time to enjoy it.

Avoid juices, carbonated drinks (regular and diet), and energy drinks.

Take a break from drinking alcohol.