Our experts:
- Kerry Torrens, registered nutritionist
- Emma White, senior nutritionist for the Nutracheck Calorie Counter app
- Nicola Shubrook, registered nutritionist
- Katie Hiscock, health and fitness content producer
- Beth Furness, a nutritionist with Nutracheck
- Rory Coleman, a running coach and founder of Coleman Coaching
- Emer Delaney, dietitian
- Beth Johnson, personal trainer and owner of Lift Club gym
- Katy Bradbury, nutritional therapist
- Sarah Lienard, former Good Food health editor
Nutrition & diet
1. How many calories should I eat to lose weight?
“The national guidelines recommend that for gradual weight loss, a calorie deficit or an increase in activity levels equivalent to 500-600 kcal a day is required for a weekly weight loss of around 0.5kg (1lb). While this may be an effective way to kick-start your weight loss regime, it’s usually only helpful in the first few months, after which hormonal adaptations may hinder any further loss.
As research in this area evolves, we’re beginning to understand that the theory of ‘calories in and calories out’ is an over simplification of the way our body uses energy. There are many other factors at play, including the type of food we eat, how we prepare these foods, our own basal metabolic rate and even the type of bacteria that live in our gut.”
Kerry Torrens, registered nutritionist
Find more advice from Kerry here: How many calories to lose weight?
2. Do I need to cut out carbs to lose weight?
“With a restrictive diet, you might see slightly faster weight loss. But most studies show there’s no difference long-term. You don’t have to cut out carbs, but reducing them slightly and eating more protein may help – it’s worth a try if that’s what suits you! If not, keep enjoying the carbs. Just choose the right type, such as fibre-rich wholegrains.”
Emma White, senior nutritionist for the Nutracheck Calorie Counter app
Learn more about losing weight in our 15 weight-loss myths busted.
3. Is skipping meals a good way to lose weight?
“We are all prone to thinking that if we eat less, we’ll lose weight, but skipping meals can lead to overeating at your next meal. This is because your blood sugar levels drop too low, leaving you ‘hangry’, so by the time you do have your next meal you’re so ravenous you’re more likely to overeat.”
Nicola Shubrook, registered nutritionist
Discover easier ways to aid weight loss in our round-up of 50 easy ways to lose weight
4. Are there any foods that speed up weight loss?
“Is kale, bulletproof coffee, turmeric, blueberries or green tea the answer to your diet prayers? Sorry, but there is no one food or supplement that’s going to significantly affect your weight loss. It’s about the bigger picture: your consistent diet as a whole and the combination of these different types of foods.”
Emma White, senior nutritionist for the Nutracheck Calorie Counter app
Find out which foods may benefit your overall health in our article, top 20 healthiest foods.
5. What’s the best breakfast for weight loss?
“Having breakfast has been shown to not only help you make better food choices later in the day, but also supports your metabolism and blood sugar balance. Both of these may help with weight loss. Choose wisely though – opt for non-refined carbs and be sure to include some protein, such as an egg.”
Nicola Shubrook, registered nutritionist
Take a look at our low-carb breakfast recipes.
Exercise
6. Do I have to exercise to lose weight?
“The answer is no, at least not initially, but if you want to keep the weight off and prevent the accelerated loss of muscle and bone mass that’s associated with losing weight, then exercise is a key component of your weight loss and maintenance strategy.
Done regularly, exercise increases muscle mass and teaches your body to burn more calories, even at rest, making you less likely to regain the weight you’ve lost. This makes physical activity, including exercise, key to successful weight management for the longer term.”
Kerry Torrens, registered nutritionist
Learn more about the correlation between exercise and weight loss in our article, what is the best exercise for weight loss?
7. What’s the best type of exercise for burning fat?
“Your total calorie burn will be greater when you exercise at high intensities, but your body burns fat more efficiently when exercising at low to moderate intensities.
Lots of gym equipment, such as treadmills and indoor bikes, feature ‘fat-burning zones’ (aerobic exercise) during which your body relies on both fat and carbohydrate stores for energy. As intensity increases, your body turns predominantly to easily accessed carbohydrates (glycogen) for quick energy. Wearing a fitness watch or tracker can also help to show you what zone you are exercising in.
If you aren’t fit enough to really push yourself, or have a health issue or injury preventing you from going too hard, a lower intensity workout is ideal. As long as it gets your heart pumping – a gym session, running outdoors, a bike ride, a swim session and so on.”
Katie Hiscock, health and fitness content producer
Find out which exercises promote weight loss in our article, what are the best exercises to burn fat?
8. How many steps a day should I aim for?
“Evidence confirms that most healthy adults typically take between 4,000 and 18,000 steps per day, with 10,000 being a reasonable number for an active adult. However, this 10,000 step target is not appropriate for everyone, including older adults or those with chronic conditions. It may also not be appropriate for older children, who should be clocking up more than 10,000 steps a day.
For less active groups, a better guide is based on an average 100 steps per minute over the recommended 30 minutes of moderate activity, suggesting a minimum of 3,000 steps. These steps should be completed over and above your habitual activity and on at least 5 days of the week to meet government activity guidelines.”
Kerry Torrens, registered nutritionist
Learn more about how to achieve a good step count here: How many steps a day to lose weight?
9. Can I lose weight just by exercising?
“Diet plays the biggest role in losing weight, as it’s much easier to reduce calorie intake than to burn large amounts through exercise alone. That being said, exercise should not be overlooked. While it’s not essential for weight loss, it offers many benefits that can support long-term success.
Cardiovascular exercise contributes to overall calorie expenditure and improves heart health. Exercise can also help regulate appetite and improve energy levels and mood, all of which can make sticking to a healthy diet easier.”
Beth Furness, a nutritionist with Nutracheck
“Exercise helps lose weight, but the best thing to do is upgrade your lifestyle, and activities like running are part of that change. What you need is a personal system upgrade, factoring in the types of food you eat, alcohol intake, emotional eating and how many times per day they eat.
If I can make people accountable for their food while doing some exercise, funnily enough they lose weight – as much as 20% in three months.”
Rory Coleman, a running coach and founder of Coleman Coaching
Find out more here: Can you lose weight just by exercising?
Mindset & lifestyle
10. Why do I hit a weight loss plateau – and how do I break through it?
“While the theory of calories in and calories out can be helpful to kick-start your weight loss, some consider it an oversimplification of the way we use energy. Like most processes in the body, energy use, expenditure and storage are all tightly controlled. This means the body aims to maintain a constant store of energy, so when it detects an energy shortfall it compensates by reducing the energy it uses, effectively slowing your metabolism and causing you to experience a weight loss plateau.
If this sounds familiar, try to incorporate more activity into your day, consider your meal timings, have an overnight fast and think carefully about your food choices. We have lots of healthy recipes for weight loss to try.”
Katie Hiscock, health and fitness content producer
Read these 16 reasons you’re not losing weight for more useful tips.
11. How important is sleep for weight loss?
“Poor sleep disrupts both cortisol and blood glucose levels. When you wake tired in the morning, you’re more likely to want ‘sugar’ or carbs to give you energy, as well as comfort. Or you may find that you hit the caffeine first to ‘get you going’ – all of which can contribute to weight gain.”
Nicola Shubrook, registered nutritionist
Read more about why you may feel tired all the time.
12. Does stress affect my weight?
“The impact of stress on your appetite will vary from person to person and depends on whether the stressful situation is short-lived or long-term.
Generally speaking, appetite is reduced in the early stages of stress, because adrenaline causes a breakdown of glycogen in the liver and fat from adipose tissue. This means your body has adequate fuel for the heart and muscles to work – which is useful in a ‘fight or flight’ situation. This results in a decreased appetite as blood is directed away from the digestive system.
However, if the stress response is ongoing (such as in cases of long-term daily stress), cortisol levels increase and stimulate your appetite, over time this may lead to weight gain.“
Emer Delaney, dietitian
Read more about how stress may affect your weight.
13. How can I stay motivated to lose weight?
“Be clear in your mind about why you want to lose weight and what benefits it will bring you. Defining your personal ‘why’ and reminding yourself of it regularly will help you to maintain focus and motivate you to reach your goals. Try writing it on a sticky note somewhere you’ll see on a daily basis, like your bathroom mirror.”
Katie Hiscock, health and fitness content producer
Find more ways to achieve your goals here: How to lose excess weight.
Myths & misconceptions
14. Is cardio the only way to lose weight?
“Exercise is not essential to lose weight but it does help. Cardio has many benefits, including burning calories, but resistance training builds muscle, which is associated with a healthy weight in the long term. Aim to move more and eventually balance your cardio activity with resistance exercises.”
Emma White, senior nutritionist for the Nutracheck Calorie Counter app
15. Does eating late at night make you gain weight?
“Skipping breakfast and eating a greater proportion of your calories later in the day is likely to encourage the body to store more fat, while snacking after dinner, has been seen to result in fat gain. Consequently, consuming the majority of your calories at breakfast and lunch may make it easier to control your weight, avoid fat gain and lower your risk of diabetes, especially at mid-life.
Starting your day by eating breakfast within two hours of waking and setting a curfew for nighttime meals and snacks may reduce hunger and help control your overall calorie intake. If you’re not hungry at breakfast, it may be that eating late in the evening is affecting your appetite – making changes may improve appetite first thing and bring numerous other health benefits, too.”
Kerry Torrens, registered nutritionist
Learn more about the best time to eat in our health explainer.
16. Are diet foods and drinks really helpful?
“Specialist low-calorie ‘diet food’ can seem like a good choice, but you do need to consider the overall nutrient profile of your diet. Those high-fibre foods, lean proteins and fruit and veg are key for your health and for long-term diet success. Plus, many so-called ‘diet’ foods may contain artificial sweeteners and be ultra-processed, too.”
Emma White, senior nutritionist for the Nutracheck Calorie Counter app
17. Does walking help aid weight loss?
“One of the simplest and most effective forms of exercise for weight loss is walking. It’s an accessible starting point for those who are new to exercise, and is manageable and low-pressure. When done regularly, it really adds up.
Walking regularly can increase your daily calorie burn, boost your cardiovascular health and improve mental wellbeing – especially if you’re walking in nature. Studies have found that walking at a brisk pace for 30-60 minutes per day can contribute to a gradual and sustainable weight loss.”
Beth Johnson, personal trainer and owner of Lift Club gym
Read which exercises you should be doing for sustainable weight loss for more advice.
Medical & special topics
18. Are weight loss drugs or injections safe?
The NHS and the Medicines and Healthcare products Regulatory Agency consider GLP-1 medications safe and effective when prescribed and used appropriately.
“Weight loss injections are not available over the counter because of their active ingredients, so you will need a prescription. If you do not meet the NHS prescribing criteria, you may be able to access the medication with a private prescription, however be sure to get a full assessment as well as ongoing support from a qualified prescribing healthcare professional.”
Kerry Torrens, registered nutritionist
See more guidance on the weight loss jab:
Weight loss drugs – are they right for you?
We asked 7 experts what they really think of weight loss jabs
19. How much weight can I safely lose in a week?
“For gradual weight loss, national guidelines recommend that a reduction in calorie intake or an increase in activity levels equivalent to 500-600kcal a day is needed. This may lead to a weekly weight loss target of 1-2 pounds (0.5-0.9kg). This may be an effective way to start your weight loss regime but it is usually only helpful for the first few months, after which hormonal changes may halt any further loss.
A weekly loss in excess of 1kg (2lb) for a sustained period, is considered by most experts to be too much. However, you should bear in mind that during the initial weeks of any diet you’re likely to appear to lose more weight – this will actually be body fluids.
When we cut calories, our body turns to our glycogen stores to make up the shortfall. Glycogen is stored in the body bound to water so as we burn glycogen we release more water making our weight loss appear greater. Once glycogen stores are largely depleted your weight loss will stabilise.”
Kerry Torrens, registered nutritionist
Read more about how much weight can you lose in a week.
20. Is it harder to lose weight during menopause?
“Weight gain during menopause is common, but not inevitable. Some biological changes, like shifts in fat distribution and a tendency toward insulin resistance, are very common. But food, movement, rest and stress management all play important roles in shaping how our bodies adapt.
There’s no single ‘menopause diet’, and restrictive approaches often backfire. Rather than focusing on restriction, think about nourishment and strength: eating enough protein and fibre, moving in ways that feel good and caring for your overall wellbeing. Weight is just one measure of health, what matters most is feeling energised, resilient and supported during this transition.”
Katy Bradbury, nutritional therapist
Read more about the links between weight and menopause here: Can you avoid weight gain during menopause?
21. Should I try intermittent fasting or keto?
“Studies suggest that, like calorie-controlled diets, intermittent fasting may help some people lose weight. This could be down to its simplicity, although how sustainable this weight loss is over the longer term has yet to be proven.
The Standard Ketogenic Diet* (SKD) which appears to be the most researched does appear to help people lose weight and control blood sugar in the short term. That said, although there are several theories as to why keto diets promote weight loss, they have not been consistently demonstrated in the research. In fact, there have been few long-term studies on the keto diet. Although, a 2013 study did suggest that those on a very low-carb diet achieved a greater weight loss over a longer period than those following a low-fat diet.”
Sarah Lienard, former Good Food health editor
Please note: if you’re considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to your health.
Read more guidance on the intermittent fasting and keto:
What is a keto diet?
What is an intermittent fasting diet?
22. Is it safe for teenagers or older adults to diet?
“Weight loss diets may be unsafe for teenagers and children, who are likely to miss out on crucial nutrients needed for growth, and they may also be at increased risk of developing unhealthy eating habits or harmful obsessions.
Pregnant and breastfeeding women, as well as diabetics on medication, should seek medical advice before embarking on a restricted eating programme.
As we age, we start to lose muscle mass and become less active. While our calorific needs fall, our need for other nutrients, such as protein, vitamins and minerals, remains unchanged or even increases. Appetite levels tend to fall at this life stage, making nutrient-dense foods even more important.”
Kerry Torrens, registered nutritionist
Practical tips
23. What are some easy ways to cut calories every day?
“Most of us consume too much sugar in our diet and sugar is empty calories which means it offers no nutritional value. Significantly reducing the amount of added sugar in your diet may help with weight loss. The types of sugar we are advised to cut back on are called ‘free’ sugars and include: honey, agave syrup, caster sugar, brown sugar and fruit juice. There’s no need to avoid the natural sugars found in fruit, as these come with extra benefits of vitamins, minerals and all-important fibre.
You could also cut down on artificial sweeteners. Don’t be fooled by products that claim to have ‘no added sugar’, these products often contain artificial sweeteners instead. Research has found that sweeteners will not only keep your tastebuds sweet, thus increasing sugar cravings, they can also make you feel hungry and lead to you eating more food overall.”
Nicola Shubrook, registered nutritionist
24. How can I avoid regaining weight after losing it?
“Sadly, most dieters regain half the weight they lose within a year, with nearly all dieters regaining their lost weight after three to five years. Slower, more steady weight loss appears to protect the weight you lose for the longer term and this steady pace allows you the time to establish healthier eating behaviours which are key to successful long-term weight control.”
Kerry Torrens, registered nutritionist
See our guide on how to lose weight and keep it off for more tips.
25. How do I measure progress beyond the scales?
“Noticing how your body is changing is a much healthier and better tool for monitoring weight loss. When you start a weight loss programme, measure different parts of your body such as chest, hips, and thighs, as well as take full-length photographs of your body from all sides. Then, every 4-6 weeks, repeat the process so you can compare like for like. You will more accurately assess your progress and the physical changes that aren’t always reflected on the scales, such as an increase in heavier muscle.”
Nicola Shubrook, registered nutritionist
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