January is a time when many people reflect on their eating habits and consider making changes to support their health and wellbeing. Online searches for “how to lose weight”, “best diet for weight loss”, and “healthy meal plans” increase significantly at the start of the year, reflecting a strong appetite for reliable guidance.

However, in a landscape crowded with fads, quick fixes and conflicting messages, it is important that people have access to trustworthy, evidence-based information. At the British Nutrition Foundation, we are committed to providing clear, practical advice rooted in a scientific understanding of how our diet influences our health.

This article addresses some of the most frequently searched questions about weight management in January and introduces our balanced 7-day meal planner, Nourish in Colour, designed to help adults establish healthy, sustainable eating habits that support good health in the short and long-term.

There are many different approaches to weight control depending on people’s individual circumstances and health issues but, overall, weight loss diets need to reduce excessive calorie intake and enhance the quality of the diet.

A healthy approach to weight loss generally emphasises gradual, achievable changes rather than rapid or restrictive dieting. Evidence shows that combining diet, physical activity and support to change behaviour is the most effective approach for weight loss. 

The following can help to create a modest energy deficit and support weight loss:

• Choosing a balanced diet rich in fruit, vegetables, wholegrains, and lean protein
• Reducing energy-dense, nutrient-poor foods (such as those high in fat, sugar and salt)
• Increasing physical activity and reducing time spent sitting.
• Supporting lifestyle factors such as adequate sleep and stress management
• Setting clear goals and monitoring progress regularly

Severely reducing food intake or following unbalanced diets can undermine nutritional adequacy and is unlikely to support long-term weight maintenance.

To support adults in establishing healthier routines at the start of the year, we have developed a science-led, nutrient-focused 7-day meal planner. 

The planner is based on a daily intake of 1,750 kcal, representing approximately a 25% reduction from the estimated average energy requirement for women. It also aligns with data from studies of average calorie intakes in people using GLP-1 weight loss medications. This makes it a practical benchmark for those whose appetite may be reduced and who are targeting a lower-calorie diet.

The planner is designed to help people begin the year with meals that are calorie-controlled, while still being rich in the essential nutrients that support health, including protein, fibre, healthy fats, vitamins and minerals.

Unlike restrictive fad diets that often dominate January, this planner takes a “nutrient-first” approach, prioritising the quality of foods rather than simply reducing intake. The emphasis is not on eating less, but on eating better: building meals that are balanced, satisfying and aligned with UK healthy eating guidelines.

The meal planner is practical and built around everyday foods, making it easier for people to adopt and sustain healthier behaviours. By focusing on nutrient density and portion awareness the planner supports early-year behaviour changes such as re-establishing routines, improving energy levels, and encouraging balanced weight management.

Our aim is to help people begin the year feeling clear, reset and nutritionally supported, with meals that contribute meaningfully to both immediate wellbeing and longer-term healthy habits.