OUR GP — Dundee · Weight ManagementHow to Lose WeightSafelyLearn how to lose weight safely with practical, NHS-based healthy eating advice for adults living with overweight or obesity — plus GP support when you need it.Book a GP consultation+44 7857 761328NHS-based advice0.5–1kg a weekGP supportDietitian referralJump to a sectionWhy losing weight helpsHow much weight to loseHealthy eating to lose weightDrinks, snacks & labelsWhich diet is best?Exercise & staying on trackFAQs5–10% weight loss improves health0.5–1kg (1–2lb) a week is safeHalf your plate vegetables150 minutes activity a weekWhy it helpsSet goalsBalanced plateDrinks & snacksWhich diet?ExerciseFAQsWant personal support with your weight?Our GPs can check your health, agree realistic goals and refer you to a dietitian or NHS weight management service.GP consultationWhy it mattersWhy Losing Even a Little Weight HelpsYou do not need to reach a “healthy” BMI to feel the benefit.Want to know how to lose weight safely and keep it off? Losing weight slowly and steadily, by making small changes you can stick to, is the healthiest way to reach a healthier weight. This advice brings together trusted guidance from the NHS, NHS Inform, the British Nutrition Foundation and the British Dietetic Association.Losing 5 to 10% of your body weight consistently improves health, and even 3% can lower the risk of type 2 diabetes, high blood pressure, heart disease, stroke and some cancers.If you weigh5% weight loss10% weight loss80kg (12st 8lb)4kg (9lb)8kg (18lb)90kg (14st 2lb)4.5kg (10lb)9kg (20lb)100kg (15st 10lb)5kg (11lb)10kg (22lb)110kg (17st 5lb)5.5kg (12lb)11kg (24lb)120kg (18st 13lb)6kg (13lb)12kg (26lb)Fat stored around the tummy carries the most health risk. Therefore, a shrinking waist is a great sign. Check your BMI with the NHS BMI calculator.5–10%weight lossEven a small weight loss brings real health benefits. Talk to a GP about your health and goals.Book an appointment →Call to discussWins beyond the scalesMore energy and better sleepLess snoring and joint painLess breathless on the stairsA smaller waist measurementBetter blood pressure and blood sugarGetting startedLose Weight Safely: How Much a Week?To lose weight safely, aim for 0.5 to 1kg (1 to 2lb) a week.Slow, steady weight loss is more likely to stay off than crash dieting. In fact, small changes add up: eating just 100 kcal less a day (about half a plain digestive) could mean around 5kg less over a year.1Keep a food and mood diaryFor 3 to 7 days, write down everything you eat and drink, when, and how you felt. As a result, patterns soon show up, such as snacking when stressed, bored or tired.2Create a small calorie deficitEating about 600 calories a day less than you need is a common target: roughly 1,400 kcal a day for women and 1,900 kcal a day for men.3Pick 2 to 3 small changesDon’t overhaul everything at once. Instead, choose a few changes you feel confident you can keep up.4Make each goal SMARTSpecific, measurable, achievable, relevant and time-bound — for example, “From today I’ll have 2 portions of vegetables a day and tick them off in my diary.”5Review and build on itIf a goal feels too hard, change it. Then, as habits stick, add new goals and keep tracking your progress.0.5–1kgper weekA safe, realistic rate of weight loss for most adults.Book an appointment →Call to discussExample SMART goalsTwo portions of veg with lunch and dinnerSwap fizzy drinks for water on weekdaysWalk 20 minutes after dinner, 5 days a weekNo eating in front of the TVWeigh in once a week, same day and timeHealthy eatingHealthy Eating to Lose Weight: Build a Balanced PlateEating a balanced diet is the simplest way to lose weight safely.A healthy diet to lose weight is based on the Eatwell Guide. Aim for 3 regular meals a day. Also, don’t skip meals, because skipping makes grazing on high-calorie snacks more likely.Food groupWhat to aim forEasy swaps and tipsVegetables & fruitAt least 5 A Day (80g = 1 portion); 2+ portions of veg at your main mealFresh, frozen and tinned all count; vary the coloursProteinSome at every meal: beans, lentils, fish, eggs, tofu, lean meatKeeps you fuller for longer; eat less red and processed meat; bulk out mince with beans or lentilsFish2 portions a week, 1 of them oily (salmon, mackerel, sardines)Tinned fish is a cheap optionStarchy foodsNo more than a third of what you eat; choose wholegrainBrown rice, wholemeal pasta and bread, oats, potatoes with skinsDairy & alternativesLower fat and lower sugarSemi-skimmed or 1% milk, reduced-fat cheese, plain low-fat yoghurtOils & spreadsSmall amounts only — all are high in caloriesOlive, rapeseed or sunflower oil; measure oil with a teaspoon½ platevegetablesVegetables are filling, low in calories and packed with fibre and vitamins.Book an appointment →Call to discussPortion size tipsUse smaller plates and bowlsServe yourself once — no secondsWeigh pasta and rice before cookingPut snacks in a bowl, not the packetEat slowly with the TV and phone offEveryday choicesDrinks, Healthy Snacks and Food LabelsDon’t drink your calories — and keep treats as treats.No food has to be banned. However, crisps, chocolate, cakes and biscuits are best kept as occasional treats in small amounts.Water firstHave 6 to 8 cups (1.5 to 2 litres) of fluid a day. Water, lower-fat milk, tea, coffee and sugar-free drinks all count.Limit juice & smoothiesNo more than 150ml a day in total. Swap sugary soft drinks for water or sugar-free versions.Cut down on alcoholIt’s high in calories and, in addition, can make you hungrier. Keep to 14 units a week or less (a pint of 4% lager is about 2.3 units).Read food labelsCheck calories per portion and use the traffic-light colours: choose more greens and ambers, fewer reds.Cook smarter: bake, grill, steam, poach, air-fry or microwave instead of frying. Similarly, plan meals, shop with a list and batch-cook so takeaways are less tempting. The NHS has over 100 healthy recipes under 600 kcal.150mljuice a day maxFruit juice and smoothies are high in sugar and less filling than whole fruit.Book an appointment →Call to discussHealthy snack ideasA piece of fruitChopped veg with a low-fat dipPlain low-fat yoghurtA small handful of unsalted nutsRice cakes with a thin spreadChoosing an approachWhich Diet Is Best for Weight Loss?The best diet is the one you can stick to.There is no single best diet. Instead, the best way to lose weight safely is to choose an approach built on healthy eating with a calorie and portion limit, that fits your lifestyle and budget.ApproachWhat it isThings to considerCalorie countingA daily calorie allowance, often tracked with an appNo foods off limits; can be time-consumingLow-fat dietCutting high-fat foods (fat has twice the calories of carbs or protein)Still limit sugar; keep some oily fishLow-carb dietAround 50 to 130g carbs a dayKeep some fruit, veg and wholegrains for fibreSlimming clubs & appsGroup or online support with a points or calorie planSupport helps; may cost money; some are free via NHS referralIntermittent fasting (5:2, 16:8)Eating within set times or daysNot suitable with some medicines or a history of eating disordersSoups & shakes (total diet replacement)800 to 1,200 kcal a day for up to 12 weeksOnly with medical and dietitian supportBeware of fad dietsBe wary of any diet that promises fast or effortless weight loss, cuts out whole food groups, relies on “miracle” foods or detoxes, or needs you to buy supplements. In short, if it sounds too good to be true, it probably is.No.1ruleSustainable changes beat quick fixes. Ask us if you’re unsure which approach suits you.Book an appointment →Call to discussSigns of a fad dietPromises rapid weight lossBans whole food groups“Miracle” foods or detox teasRequires expensive supplementsBased on testimonials, not evidenceMove more, stay on trackExercise and Tips to Lose Weight Safely for GoodActivity helps you keep weight off and is good for your heart, mood and joints.Exercise on its own rarely causes big weight loss. However, being active helps you lose weight safely and keep it off. Also, remember that slip-ups are normal. What matters is getting straight back on track at the next meal.Start small: sit less, take the stairs, get off the bus a stop earlyBuild up to 150 minutes of moderate activity a week, such as brisk walking, cycling or swimmingAdd muscle-strengthening activity 2 days a week, like bodyweight exercises or yogaChoose something you enjoy and do it with a friendKeep tracking food with a diary, photos or an appHave a list of non-food things to do when bored or stressedPlan ahead for meals out: two courses instead of three, or share a dessertTell someone you trust about your plan for supportOnce you reach your goal, keep the new habits150 minsa weekTry NHS Get Active for free ideas and exercise videos.Book an appointment →Call to discussFree supportNHS Weight Loss Plan app (12 weeks)NHS Couch to 5KLocal NHS weight management servicesHealthy recipes under 600 kcalBeat — eating disorder supportYour questionsFrequently Asked QuestionsCommon questions about how to lose weight safely.Click a question to see the answer. If your question isn’t here, call us or book a GP consultation.Losing weight safelyHow can I lose weight safely?Eat a balanced diet with smaller portions, cut down on sugary drinks, alcohol and high-calorie snacks, and move more. Aim to lose 0.5 to 1kg (1 to 2lb) a week — a safe and realistic rate.How much weight should I lose a week?Most adults should aim for 0.5 to 1kg (1 to 2lb) a week. Slow, steady weight loss is more likely to stay off than crash dieting.How many calories should I eat to lose weight?As a guide, around 1,400 kcal a day for women and 1,900 kcal a day for men creates a deficit of about 600 calories. Your needs depend on your age, size and activity — the free NHS Weight Loss Plan app can give you a personal target.Is it safe to lose weight quickly?Rapid weight loss from crash or fad diets is usually hard to keep up and can harm your health. Very low calorie plans are sometimes used, for example to help put type 2 diabetes into remission, but only with medical supervision.Which diet is best for weight loss?There’s no single best diet. For example, low-fat, low-carb, calorie counting and intermittent fasting can all work — the best one is the one you can stick to, based on healthy eating.Getting help from OUR GPDo weight loss injections or medicines work?Weight-loss medicines, including injections, can help some people with a higher BMI and related health problems, alongside changes to diet and activity. They must be prescribed by a qualified health professional — never buy them online without a prescription. Book a GP consultation to find out if they could be suitable for you.Can OUR GP help me lose weight?Yes. Our GPs can help you set goals, check your health with blood tests or a health screening, and refer you to a dietitian or an NHS weight management service if you need more support.When should I speak to a doctor before changing my diet?Speak to us before changing your diet if you have a medical condition, follow a special diet for your health, take regular medicines, are pregnant, or have (or have had) an eating disorder.This page gives general weight loss advice for adults and is not a substitute for individual advice from a health professional. Sources: British Nutrition Foundation, NHS Better Health, British Dietetic Association, NHS obesity treatment and NHS Inform. Last reviewed October 2026.GPsupportGet personal advice, health checks and referrals from our GPs in Dundee.Book an appointment →Call to discussWe can help withAgreeing realistic weight goalsBlood pressure and blood sugar checksBlood tests and health screeningDietitian and NHS service referralsDiscussing weight-loss medicinesReady to take the first step?Book a GP consultation at OUR GP to talk about your weight, check your health and agree a plan to lose weight safely. Book an appointment WhatsApp us +44 7857 761328