Use the panel above to download the NHS weight loss guide, our popular, free 12-week diet and exercise plan .
The plan, which has been downloaded more than 4 million times, is designed to help you lose weight safely – and keep it off.
Weight loss plan features
- promotes safe and sustainable weight loss
- learn to make healthier food choices
- get support from our online community
- a weekly progress chart (view sample PDF, 545kb)
- exercise plans to help you lose weight
- learn skills to prevent weight regain
The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.
For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.
If you find it hard sticking to the calorie limit, use our BMI calculator to get your own personal weight loss calorie allowance.
If you go over your limit one day, don't worry: it simply means you'll have to reduce your calorie intake on the following days.
For example, if you're a woman and you have 1,700kcal on Tuesday, that's 300kcal more than your daily calorie allowance of 1,400kcal.
To stay on track, you'd need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.
The calorie allowance is based on NICE guidance, which states that to lose weight, the average person should reduce their daily calorie intake by 600kcal.
The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.
Each information guide contains a food and activity chart (view sample PDF, 545kb) to help you record your calories, exercise and weight loss so you can see how well you're doing at a glance.
Print the chart out and stick it somewhere you can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.
In addition to a healthier diet, regular physical activity is an important component of your weight loss journey.
Not only will it help you burn extra calories, but it will also keep you motivated and improve your general health and wellbeing.
As you work through the weeks, you'll get lots of ideas and structured programmes to help you get active, from easy ways to gradually build activity into your day, to the popular Couch to 5K, 5K+ and Strength and Flex podcasts.
The links below provide the tools and knowledge you'll need from day one on the plan. Before you download Week 1, it's worth taking a look so you can:
- try our free calorie checker
- work out how much weight you need to lose
- learn how to count calories on the plan
- download our Easy Meals app from our iTunes and Google Play
- line up some non-food rewards to celebrate your progress along the way
- check out our 12 weight loss tips
- find out how other people have lost weight on the plan
- sign up for weight loss email support
Is this plan for me?
This guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. Find out if you need to lose weight using the BMI healthy weight calculator.
It is not suitable for children and young people or pregnant women. If you have a medical condition, you should consult your doctor before starting.
It's a good idea to seek the advice of a health professional before starting on any weight loss programme.
*The NHS Choices weight loss guide has been developed under the supervision and advice of specialist dietitians from the British Dietetic Association , which represents registered dietitians in the UK. Thanks to dietitians at DOM UK (Dietitians in Obesity Management), a specialist group of the British Dietetic Association.