Healthy weight loss, based on NHS guidance
Losing weight safely is usually slow, steady and built on habits you can keep. This site explains what the NHS and NICE say, in plain words, without fads, extremes or promises.
What Fatlos is, and is not
Fatlos is an information site. Everything here is drawn from NHS and NICE guidance, and each page lists its sources. We do not sell diets, supplements, programmes or products, we do not show before-and-after claims, and we do not give personal medical advice. If you have a health condition, take regular medicines, are pregnant, or are under 18, speak to a GP, practice nurse or pharmacist before changing your eating or activity.
Start by knowing where you are
Body mass index (BMI) and waist measurement are the two simple checks the NHS uses to see whether your weight may be affecting your health. Neither is perfect. Our page on BMI and waist measurement explains what the numbers mean, how to take them and why they are guides, not verdicts. Muscle, age, ethnicity and body shape all matter.
A realistic pace
The NHS advises aiming to lose around 0.5 to 1 kg (1 to 2 lb) a week. That may sound small, but over three months it adds up to a meaningful change, and slower loss is more likely to be kept off. Read how fast to lose weight for why crash diets tend to backfire, and what to do when progress stalls.
The NHS weight loss plan
The NHS offers a free 12-week weight loss plan with eating, activity and habit tips. We outline how it works on our NHS weight loss plan page, including how it fits around work and family life.
Eating well
You do not need to cut out whole food groups. The NHS Eatwell Guide shows the balance of foods for a healthy diet: plenty of fruit and vegetables, starchy carbohydrates (wholegrain where possible), beans, pulses, fish, eggs and lean meat, dairy or alternatives, and small amounts of oils and spreads, with less saturated fat, salt and sugar. See eating well on a weight loss journey for practical ideas such as portion sizes, swaps and planning.
Moving more
Adults are advised to do at least 150 minutes of moderate-intensity activity each week, plus strength work on at least two days. You can build up slowly. Our activity guidelines page explains what counts, how to start if you are out of practice and how to avoid injury.
Medicines and surgery
For some people the NHS offers weight-loss medicines or surgery, only when specific criteria are met. We outline these in weight-loss medicines and surgery on the NHS. We do not give doses or recommend any product, and these decisions are made with a healthcare professional.
When to see a GP
A GP can check your health, rule out causes such as an underactive thyroid or medicines that cause weight gain, and tell you what support is available locally. See when to see a GP about your weight.
A gentle note
Focusing on weight can be hard for some people, especially those who have had a difficult relationship with food. If thinking about food, weight or body shape feels overwhelming or out of control, please read our page on eating disorders and support. Free, confidential help is available from the charity Beat.
How to use this site
Begin with the page that fits your question, or browse the frequently asked questions. Aim for small changes you can keep. A good result is not a number on the scales alone, but feeling healthier, stronger and more in control.
This is general information based on NHS guidance, not medical advice. Speak to your GP or pharmacist before making big changes, especially if you have a health condition, take medicines, are pregnant or are under 18.
Frequently asked questions
How much weight is it safe to lose in a week?
The NHS advises aiming for around 0.5 to 1 kg (1 to 2 lb) a week.
Do you sell diets or plans?
No. Fatlos is information only and sells nothing.
Should I see a GP before starting?
If you have a health condition, take medicines, are pregnant or are under 18, speak to a GP or pharmacist first.