Your Guide to Sustainable Weight Loss - 1

Introduction

Tired of the endless cycle of fad diets? You’re not alone! Achieving lasting weight loss doesn’t have to mean quick fixes or extreme measures. The key to success is making gradual, sustainable changes that fit your lifestyle. This guide will help you stay on track, with a focus on steady, healthy weight loss—around 0.5–1 kg (1–2 pounds) per week.

Remember, it’s not about rushing the process; it’s about building a balanced lifestyle that works for you.

The focus? Developing lasting habits that stick, rather than chasing short-term results.

The goal? To create a healthy, maintainable lifestyle that you can feel good about and keep up with for the rest of your life.

Before You Start: A Quick Check-In

1) Calculate Your BMI

For those with a BMI over 30, or those with a BMI over 27 (overweight) who also have weight-related health problems such as prediabetes, high blood pressure, high cholesterol, or heart problems, it’s important to check in with your GP before starting any weight loss journey. To know more about being eligible for weight loss injection treatments, check out our consultation here.

If your BMI is below 30 and you’re interested in weight loss, we’re here to support your journey and provide guidance.

2) Measure Your Waist

Measuring your waist is an excellent way to track your health. Excess belly fat is linked with a higher risk of conditions like heart disease, type 2 diabetes, and high blood pressure. Monitoring both your waist measurement and BMI can help you understand your overall health risks.
Tracking this regularly will help you see real progress and keep you motivated!

The Three Pillars of Success

Your Guide to Sustainable Weight Loss

1) Smart Nutrition: Building a Balanced Plate

Following the Eatwell Guide from the NHS can help you create balanced meals that nourish your body and support your weight loss journey. Let’s explore how you can apply its principles to build a healthy, well-rounded plate.

Fruit and Vegetables (⅓ of your plate)

Aim to eat at least 5 portions of fruits and vegetables every day. This can be a mix of fresh, frozen, or tinned (if there’s no added sugar or salt). Here’s what counts as a portion:

  • 80g of fresh, frozen, or tinned fruit or veggies (about one medium apple)
  • 30g dried fruit like raisins or apricots (1 tablespoon)
  • 150ml of fruit juice (max) but try to limit it since fruit juice doesn’t count as a whole fruit!

Starchy Carbohydrates (⅓ of your plate)

Carbs are your energy source! About one-third of your daily intake should come from starchy foods like potatoes, bread, rice, pasta, and cereals. Choose wholegrain options like brown rice, whole wheat pasta, and oats for extra fiber.

Try leaving the skin on your potatoes as the skin contains extra fiber, vitamins, and minerals!

Proteins (¼ of your plate)

Include lean proteins like fish, chicken, tofu, beans, or lentils. Aim for 2 portions of fish per week (one being oily fishlike salmon).
Keep processed meats (like bacon) to a minimum.

Don’t forget about plant-based proteins! Try beans, lentils, tofu, and quinoa for healthy, sustainable options.

Dairy and Alternatives

Milk and dairy products, such as cheese and yoghurt, are great sources of protein and calcium which keeps our bones healthy.
Unsweetened calcium-fortified dairy alternatives, made from plants like soya, coconuts or oats, also count as part of this food group. These can make good alternatives to dairy products.
To make healthier choices, go for lower fat and lower sugar options.

Oils and Spreads

When cooking, use unsaturated oils like olive oil or rapeseed oil.

But remember, oils are high in calories, so use them sparingly.

Hydration

Staying hydrated is just as important as eating well!

Aim to drink at least 6-8 cups of fluids a day. Make water your drink of choice, You can also hydrate with herbal teas.

Carry a water bottle with you to remind yourself to sip regularly throughout the day.

Your Guide to Sustainable Weight Loss

2) Physical Activity: Stay Active

To support your weight loss journey, aim for:

  • 150 minutes of moderate activity per week (like brisk walking or cycling) or 75 minutes of vigorous activity per week (such as running), plus
  • Strength training at least twice a week to build muscle and boost metabolism.

Start Small: If you’re new to exercise, start easy! Try taking the stairs, going for short walks, or standing up more during the day.

Get Creative: As you get more comfortable, try swimming, or bodyweight exercises. In the UK, the weather isn’t always on our side, but you can still stay active indoors. Set up a little workout space at home and explore the many online fitness classes available. Whether it’s yoga, dancing, or a fun home workout video, there are plenty of ways to mix things up and keep moving – rain or shine!

The key is to find activities you enjoy so that staying active becomes a natural part of your lifestyle.

Your Guide to Sustainable Weight Loss

3) Mindful Eating: Small Changes, Big Results

It’s all about being more mindful of what you eat and how much. These small tweaks can make a big difference.

  • Use Smaller Plates: A simple trick to avoid overeating is to use smaller plates. This helps you control portions without feeling deprived.
  • Avoid Distractions: Try eating without the TV or phone. Focusing on your meal helps you enjoy it more and notice when you’re full.
  • Plan Your Meals: Having meals ready to go can save you time and help you make healthier choices.
  • Batch Cooking: Cook in bulk and store your meals for the week. It’s a time-saver and makes sticking to healthy meals much easier.
  • Pre-Portion Snacks: If you tend to snack mindlessly, try pre-portioning your snacks into smaller containers to keep yourself in check.

Mental Strategies for Success

Setting clear, achievable goals is key to staying on track and motivated. One of the best ways to do this is by using the SMART framework. It helps you break down your goals into manageable steps, making your progress more measurable and achievable.

  • Specific: Be clear about what you want to achieve.
  • Measurable: Track your progress along the way.
  • Achievable: Make sure your goals are realistic.
  • Relevant: Choose goals that align with your long-term health vision.
  • Time-Bound: Set deadlines to stay motivated.

Start small, focus on one change at a time, and stick with it. You don’t need to rush. Celebrate your progress as you go!

(Download e-Surgery SMART Goals Planner)

Shopping and Eating Out: Make Smart Choices

Grocery Shopping Tips:

  • Read nutrition labels to help you make informed choices.
  • Stick to whole foods—fruits, veggies, lean proteins, and whole grains.
  • Plan meals before you shop to avoid impulse buys.
  • Keep healthy snacks like fruit and nuts on hand for a quick, nutritious fix.

Dining Out Tips:

  • Many places now include calorie counts on the menu—use this to make informed choices.
  • Sharing dishes with a friend is a great way to try more variety without overeating.
  • Eat mindfully—take your time and savour each bite. It can help you feel satisfied with less.
  • Plan: If you know where you’ll be eating, check the menu in advance to find healthier options.

Embrace these mental strategies and remember that every small step counts toward your sustainable weight loss journey. You’ve got this!

Tracking Your Progress: Celebrate the Wins!

Progress isn’t just about the scale—look for these signs that you’re on the right track:

  • Healthy Weight Loss: Aim for a steady 0.5-1 kg per week.
  • More Energy: You’ll likely feel more energized and ready to take on the day!
  • Clothes Feeling Better: Notice how your clothes start to fit a bit looser.
  • Sustainable Habits: Celebrate those new habits that feel natural and easy to maintain.

Be Mindful of Warning Signs

While it’s great to see progress, listen to your body. Watch out for:

  • Rapid Weight Loss: If you’re losing more than 1 kg a week, it may be time to adjust your plan.
  • Constant Hunger: If you’re always hungry, your meals may need more balance.
  • Fatigue or Dizziness: If you feel weak or lightheaded, make sure you’re eating enough to fuel your body.

Take the first step by gradually implementing these strategies, always working in partnership with your regular healthcare provider to ensure your approach aligns with your needs and circumstances. This guide follows NHS recommendations, but it’s always best to get personalised advice.

At e-Surgery, we understand the challenges of weight loss. Our team provides you with the support, resources, and care you need to improve your health. Whether you have questions about medication, need advice on lifestyle changes, or simply seek reassurance, you can use our ‘Ask-a-Pharmacist‘ service where you can talk to a trained healthcare professional. We are always happy to help!

Sources & Further Reading