Should You Lose Weight Fast?

NHS

When you're trying to lose weight, it's tempting to want results as fast as possible. But losing weight fast is unlikely to help you keep the weight off – and it also comes with health risks.

If you're trying to lose weight, you're probably keen to see, and feel, a difference quickly. It can be tempting to put your trust in one of the countless plans that promise rapid, easy weight loss.

Unfortunately, even if these diets do help you lose weight, you're unlikely to maintain a healthy weight in the months and years afterwards.

The most effective way to lose weight and keep it off is to lose it gradually. This can involve following a weight loss plan, but it also should involve making changes to your diet and activity levels that you can stick to over the long term.

Weight loss tends to plateau after a while, and you may need to make further changes.

If after six to nine months you haven't achieved a healthy weight, talk to your GP for advice on the next steps.

Safe rates of weight loss

If you're trying to lose weight, the safe weekly rate of weight loss is between 0.5kg and 1kg. That's between around 1lb and 2lb a week.

Lose weight faster than this and you're at risk of health problems that include malnutrition and gallstones, as well as feeling tired and unwell.

Fad diets associated with very rapid weight loss, which involve simply changing your diet for a few weeks, are also unlikely to lead you to a healthy weight in the long term.

Beware of buying fake or unlicensed medical products sold as slimming products. Get informed and know what you're buying.

Useful resources

Solace is a free video-based peer support group hosted over Zoom. It’s for anyone...
Swan groups are a confidential, inclusive and welcoming space for anyone with anorexia to...
This idea is a walk in the park. It really is that simple, post a news item to see how...
Fun, fast food for less. This is a practical six-week nutrition programme aimed at...
The message boards are here to support you whether you are concerned about yourself or...
Cancer Focus NI, Keeping Well vans are mobile drop-in units which bring health checks,...
Kingfisher groups are a confidential, inclusive and welcoming space for anyone suffering...
Solace is a free video-based peer support group hosted over Zoom. It’s for anyone...
You can talk one-to-one with us using our secure instant messaging service. Beat’s...
Cancer Focus NI can provide a wide range of presentations to meet the needs of your...
Raising Resilience is a series of online workshops for carers that take place live over...
The Quick Fit programme offers positive steps to improve your health through diet and...
Nightingale groups are confidential, inclusive, and welcoming spaces for anyone with...
Nutrition scanner
It’s an easy to follow programme known the world over, and perfect for those new to...
Food diary, exercise tracker and diet coach
Our free Easy Meals app is a great way to eat foods that are healthier for you. You’ll...
Fitness tracker
Fitness tracker
Develop healthier eating habits, be more active, and get on track to start losing weight...
The Nike+ Run Club app tracks your run and helps you reach your goals, whether it’s...
Active 10 is a free and easy to use walking app that tracks your walking and shows you...
Fabulous! Is a motivational app that uses challenges to help build physically and...
Use this calculator to check your body mass index (BMI) and find out if you are a healthy weight. Or, use it to check your child's BMI centile.