Weight loss
Lose weight in a way that lasts
Every diet that works for weight loss does the same basic thing: it helps you eat a bit less than you burn. The trick is finding a way to do that which you can live with for months, not days.
Eat slightly fewer calories than you use, with protein and vegetables at every meal. Expect to lose about 0.5-1 kg (1-2 lb) a week after the first couple of weeks. Sleep, patience and a plan for maintenance matter as much as the diet you pick.
What actually works
A calorie deficit you can keep up
You lose fat when you take in less energy than you use. That is a calorie deficit. In long trials, most diets give similar results. Sticking with one matters most.
Protein at every meal
Protein fills you up and helps you hold on to muscle while you lose fat. Aim for a palm-sized portion at each meal: two eggs, a chicken breast, a pot of Greek yogurt, a tin of tuna or a bowl of lentils.
Fibre and volume
Vegetables, fruit, beans, oats and whole grains take up space in your stomach for few calories. A big salad or bowl of soup before your main meal is a simple way to eat less without feeling hungry.
Sleep
Short sleep is linked to more hunger and more snacking the next day. A regular bedtime makes the rest easier.
Watch your drinks
Sugary drinks, juice and alcohol add calories without filling you up. Swapping them for water or tea is an easy early win.
How fast is safe
In the first week or two you may lose a few pounds quickly, especially on low carb. Much of that is water, not fat. After that, about 0.5-1 kg (1-2 lb) a week is a realistic and safe pace for most people. The old rule that 3,500 kcal equals a pound of fat is an oversimplification, because your body adapts as you lose weight.
Very low-calorie diets can cause gallstones and muscle loss, so only do them with medical supervision.
Plateaus
At some point the scale will stall for a few weeks. That is normal. A smaller body burns fewer calories, and water shifts can hide fat loss. Check your portions and look at your monthly trend, not day to day. If you are truly stuck, trim a little more or add a daily walk.
Keeping it off
Keeping weight off is usually harder than losing it. People who manage it tend to keep some of the same habits: regular meals, plenty of protein and vegetables, weighing themselves weekly, and staying active. Plan for maintenance from the start.
When to get help
See your GP or doctor before a big change if you take diabetes or blood pressure medicine, are pregnant, have kidney disease or have had an eating disorder. They can also tell you whether weight-loss medicines such as semaglutide or tirzepatide, or a referral to a weight management service, might suit you. These are usually offered to people with a higher BMI or a weight-related condition like type 2 diabetes, and the rules vary by country.
If you are paying for a program, check it first with the safe weight-loss program checklist.
Guides and terms
Safe weight-loss programs
What to check before you pay for a plan or app.
Read more →Choose a diet
Find the approach that suits your tastes and routine.
Read more →Intermittent fasting
Eating in a window, and who should not try it.
Read more →Low-carb diets
Cutting bread, pasta and sugar, and what to eat instead.
Read more →Mediterranean diet
A flexible way to eat less without banning foods.
Read more →Calorie deficit
How big a deficit makes sense, and how to create one.
Read more →Time-restricted eating
The 16:8 style of fasting, in plain words.
Read more →Are online diet plans safe?
Warning signs to look for in apps and programs.
Read more →How long should you try a diet?
When to judge results and when to switch.
Read more →Common questions
How much weight can I safely lose in a month?
After the first couple of weeks, about 2-4 kg (4-8 lb) a month is a realistic, safe pace for most people. You may lose more in the first month because of water loss. Faster loss is usually harder to keep off.
What is the best diet for weight loss?
There isn't one best diet. Trials show most diets give similar results when people stick to them. Pick the one that keeps you full and fits your meals, work and family, because that is the one you will keep doing.
Why have I stopped losing weight?
As you get lighter you burn fewer calories, and portions often creep up. Water retention can also hide fat loss for a week or two. Check your portions and adjust a little if you have truly stalled.