Good Food

6 ways to cut out food noise without resorting to weight-loss drugs

2025-07-11T13:00:40.000Z

Another day, another story about weight-loss jabs. The interest in medications like Mounjaro, Wegovy and Ozempic shows no sign of abating, with access and take-up increasing.

One of the reasons for their popularity is because they suppress appetite, making you feel full more quickly and reducing the ‘food noise’ that makes dieting so miserable. For many, dieting without feeling hungry or constantly thinking about food is the stuff of dreams. But if you’re not keen on injections, don’t meet the qualifying criteria for these medications or are worried about what happens when you stop taking them, then you’ll be keen to find another way to block the food noise. The good news is, removing the constant internal dialogue around eating and cravings is possible without turning to weight-loss drugs, and could make all the difference for those who’ve previously struggled with dieting.

Below are six evidence-based strategies, along with useful insights from research, to help you cut out food noise without the need for weight-loss medication.

What is food noise?

You’ve just had lunch, yet you’re already thinking about a snack and what you might have for dinner. Or you spot someone eating an ice cream and can’t stop thinking about getting one yourself. These types of thoughts are known as ‘food noise’, the term given to the constant thoughts and cravings about food in between meals. It’s a real thing, also known as food cue reactivity and for some people these thoughts can lead to overeating, making dieting and weight loss a struggle.

How do slimming jabs help remove the food noise?

Anti-obesity medications like Ozempic and Wegovy contain the active ingredient semaglutide which mimics a hormone called GLP-1. It helps control blood sugar levels and slows the speed at which your stomach empties, keeping you fuller for longer.

The drugs can also suppress appetite and affect the dopamine pathway in the brain, making food less rewarding.

Cutting out this mental tug of war around eating is achievable. It takes a blend of mindset change, structured habits and targeted nutritional and behavioural change.

6 ways to deal with food noise without medication

1. Tune into internal cues

Also known as interoceptive awareness, this involves noticing the difference between true hunger, fullness and other emotional signals from the body. When you are more in tune with these cues, you are less likely to eat when you are not hungry, for example in response to stress or boredom. Research suggests that higher interoceptive awareness is associated with reduced emotional eating and more intuitive food choices.

In order to ‘tune in’, try to pause and ask yourself ‘am I hungry?’ or is it something else I am reacting to? Some people may also like to try using a hunger and fullness scale before, during and after meals to work out if it is true hunger driving the desire to eat.

2. Ditch the ‘all or nothing’ thinking

All-or-nothing thinking, sometimes referred to as black-and-white thinking, is a tendency to see things as ‘good/bad’ or ‘either/or,’ with nothing in between. This thought pattern can exacerbate food noise as it’s easy to feel like one small mistake or 'wrong' food choice means you have fallen off the wagon. This mindset also increases food obsession, leading to cycles of extreme restriction followed by guilt-driven bingeing, making it hard to build consistency. Instead, try not to think about ‘good’ or ‘bad’ foods to allow yourself all foods and a more neutral approach. This removes the pressure around eating and you will notice what you enjoy, not just crave, leaving the guilt and food noise behind.

3. Use mindful eating

A 2017 review found that mindful eating interventions can be helpful in reducing binge eating and emotional eating. Mindful eating is being fully present as you eat, slowing down to notice the taste and smell of your food and focusing on being present in the moment. This approach helps to reduce automatic eating and allows your brain time to register the feeling of being full therefore breaking the cycle of overeating, or impulsive eating.

Mindful eating practices include eating without distractions – so no phones, scrolling or TV. Instead, be more aware of your food, chew slowly while noting the flavours, textures and satisfaction level. This should prevent cravings and leave you feeling satisfied.

4. Reduce exposure to hyper-palatable food

Food noise isn’t true hunger, often it’s about seeking out the dopamine fix. Dopamine is a powerful neurotransmitter or brain chemical, that creates feelings of pleasure and reward. When we eat certain types of food, mainly ultra-processed foods, we get a dopamine rush, and before you know it, you’re reaching for the biscuit tin without even thinking. Foods that give this dopamine fix can make food noise worse and processed foods that are high in fat, salt and sugar are the main culprits.

Try to replace ultra-processed snacks with satisfying wholefood versions and engage in dopamine-rich non-food activities. Exercise, music, cold showers and talking to friends can help reduce the mental draw towards food. Choose foods for long-term fullness and dopamine production such as eggs, fish, chicken, nuts and seeds.

5. Stabilise blood sugar

Food noise can be exacerbated by hunger, or blood sugar imbalance. Keep your blood sugar levels in check by combining protein with high-fibre vegetables and whole grains to prevent the highs and lows. Try to avoid eating carbohydrates on their own – instead pair them with protein and/or fat to avoid the rapid insulin spike that triggers cravings. And don’t under eat. Chronic dieting or skipping meals leads to intense hunger, which increases obsessive food noise.

6. Create a calm food environment

Food noise often gets louder when you’re surrounded by cues. Declutter and reorganise your kitchen or pantry to keep tempting foods out of sight (or out of the house if needed). Mute/unfollow anything on social media that is unhelpful to you. If your feed is full of ‘what I eat in a day’ videos, then that may be reinforcing the noise. While it might sound boring, having a meal plan in place can support your choices and reduce the constant thinking about food. Seeking the help of a registered nutritionist or dietitian can provide personalised guidance on nutrition and meal planning and support you with some strategies to help.

Food noise gets louder when the body is under stress or you've under-slept. If you are struggling, a good place to start is by improving sleep and reducing cortisol-inducing stressors. It’s also helpful to eat the right things. You have probably heard it before, but protein, fibre, healthy fats and balanced meals are going to keep you fuller for longer, stabilise hunger pangs and reduce cravings. It is common to fall down by relying on discipline and willpower alone, so consider a structured eating plan to reduce decision fatigue and emotional eating. Slow down, chew well and eat without distraction and where possible reduce external food cues that spark food noise.

Your gut and metabolism are linked – here’s what to eat to help both

2025-07-08T15:41:00.000Z

Point to your gut. There’s a good chance your finger is resting on your belly, or perhaps the bottom-left of the ribcage where the stomach resides.

Either way, you’re correct. The gut is the entire digestive system from throat to stomach, to small intestines, large intestines, appendix and beyond. It has about 100 times the surface area of our skin, and it’s one of the first things to start forming – alongside heart and brain – in the human embryo.

This is where many of the crucial processes of metabolism take place, turning ingested foods into energy and nutrients that fuel the body and maintain our health. Without the gut, there’d be no metabolic process. And without metabolism, we wouldn’t have a gut (or anything else) for very long either.

The question is: can a healthier gut make your metabolism healthier too? To better understand this vital relationship and how diet can support it, we spoke to Claire Barnes, a nutritionist and founder of The Happy Nutrition Co., and Dr Megan Rossi, a gut health specialist and founder of The Gut Health Doctor and Smart Strains.

Next, discover 10 ways to speed up your metabolism ad find out if you can lose weight just by exercising.

Why is our gut important?

The gut is where the many processes of digestion take place. This includes the breakdown of easily digested foods in the small intestine, metabolism of more complex foods in the large intestine, and filtration of toxins by the liver, which is one of the gut’s ‘solid organs’ along with the pancreas and gallbladder.

What you might not know is that the gut does lots of other things too.

“It is so much more than a digestive organ – it’s the central hub for your overall health,” says gut expert, Dr Rossi.

“Often referred to as the ‘second brain’, your gut is around nine metres long and houses trillions of bacteria (collectively known as your gut microbiota), which influence everything from digestion and immunity to mood.”

“Around 70% of your immune system lives in your gut, and each strongly influences the other through the gut-immune connection. So, if your gut is in good shape, your immune system tends to be more resilient, too,” she adds.

“Research has shown that gut health and mental wellbeing are strongly linked. Diets rich in diverse plants, fermented foods and extra virgin olive oil – like that of the Mediterranean diet – have been shown to support better mood and cognitive health.”

To get to know your gut and its many roles, try reading Gut by Giula Enders.

What is metabolism?

Metabolism is everything the body does to break down food and convert its molecules into useful forms – notably including digestion in the gut.

The process can be divided into two parts; catabolism comes first, as foods such as carbohydrates and proteins are broken down to produce things we need like glycogen and amino acids. Later, anabolism uses that good stuff to build and repair the body.

Not all of the food we eat is metabolised. Much of what our bodies don’t use in this way is formed into faeces in the lower intestine and eventually exits the body.

Some people naturally metabolise food faster than others. Those whose bodies do this quickly can be said to have a fast metabolism, while the opposite is true of those with a slow metabolism.

How much energy we use in our daily activities affects the speed of metabolism, but it is also strongly influenced by our basal metabolic rate (BMR). This is the rate at which our bodies burn calories while at rest. BMR is determined by some factors we can’t control, like age and genetics, and others that we might be able to influence such as muscle mass and general activity levels.

Metabolism uses up our stores of glycogen and fat to give us energy, so it has an effect on weight and body composition.

Which foods help the gut and metabolism?

Plentiful plants

“Eating 30+ different plant foods a week (including fruit, veg, herbs, wholegrains, nuts and seeds) supports a more diverse gut microbiome, which is associated with better metabolic health, immunity and mood,” says nutritionist, Claire Barnes.

“The fibre from plants feeds your beneficial bacteria and helps keep blood sugar stable.”

Fermented foods

Not only do good bacteria cause fermentation and contribute flavour, they also ramp up the nutritional benefits. As Barnes puts it:

“Live cultures found in yoghurt, kefir, sauerkraut, kimchi and kombucha can help restore and maintain a healthy balance of gut bacteria. These beneficial microbes play a role in nutrient synthesis, inflammation control and even fat storage.”

Prebiotics

A prebiotic is something that we can’t digest but which feeds gut bacteria and helps them flourish. “They’re found in foods like onions, garlic, leeks, asparagus and slightly-green bananas,” says Barnes.

“Prebiotics encourage the production of short-chain fatty acids (SCFAs) which play a role in energy metabolism and inflammation reduction.”

Whole foods

“While processed foods – which are high in sugar and refined flour – get absorbed quickly and leave little work for your gut bacteria, whole foods require more breakdown by the microbiome,” says Barnes.

“This leads to a more active and beneficial microbial population and less over-absorption of calories.”

There’s plenty of inspiration to be found in our whole food recipes.

Consistent protein, fat and fibre

It's important to avoid foods that impair the metabolism, such as bingeing on sugar and ultra-processed foods (UPFs).

“Instead, regularly eating a combination of protein, fat and fibre supports blood sugar stability, energy levels and satiety,” says Barnes.

“It prevents the crash-and-crave cycle that leads to poor food choices and metabolic disruption.”

How does the gut affect metabolism?

If you’re aiming to lose weight healthily, it could be helpful to consider the relationship between your gut and metabolism.

According to Dr Rossi, the interaction between the two can be broken down into three main mechanisms:

Energy extraction: “Microbes in the gut hunt for undigested food and turn it into energy – which can be stored as fat. The thing is, certain microbes are better at this than others, and too many of the wrong types may lead to excess calorie absorption.”
Energy regulation: “Your microbes are linked with genes in your body that are related to energy distribution. Plus, they can affect fat and glucose production, which can be stored in your liver.”
Appetite and cravings: “Gut microbes might influence your taste preferences and therefore the calorie density of your food, as well as impacting your mood, which ultimately can influence your food choices. For example, if you’re experiencing low mood you might be more likely to reach for the chocolate bar for a dopamine hit.”

Clearly, microbes are key to the relationship between gut and metabolism – but how can we ensure these tiny lifeforms are working to our benefit?

Will taking probiotics help you lose weight?

Many of our gut microbiota – the bacteria in the gut – do helpful things. For example, bacteria in the bacteroides family are useful for breaking down complex carbs and sugars. We call good bacteria like these ‘probiotics’.

“Those with more diverse gut microbes have been shown to have healthier body weights, but it’s important to note that our understanding of probiotics and how they work has evolved over the past decade,” says Dr Rossi.

“When it comes to probiotics, more does not always equal better (different strains can even compete with each other, disrupting their efficacy), and much like you wouldn’t take a vitamin D supplement to treat an iron deficiency, you need the right probiotic strain for the specific issue you’re targeting.”

Barnes emphasises the importance of pairing gut-healthy foods with a metabolism-healthy lifestyle – especially around meal times.

“Eating at consistent times supports your circadian rhythm, helps your digestive system prepare in advance and can reduce unnecessary snacking,” she says.

“Post-meal, a simple 10-15 minute walk improves blood sugar response, supports digestion and can help reduce inflammation.”

According to Barnes, taking a moment to relax before you eat can also assist the metabolic process.

“Eating in a calm state supports optimal release of digestive enzymes and stomach acid,” she says.

“Just 1-2 minutes of deep breathing before a meal, and chewing slowly and thoroughly, can significantly improve digestion and nutrient absorption.”

So, does your gut impact your metabolism?

In short, yes, it's correct to say that your gut does impact your metabolism.

“You can’t separate gut health from metabolic health – they’re deeply intertwined, and supporting one inherently supports the other,” says Barnes.

“In clinic, I usually begin by supporting the gut because this often improves everything else, including energy, digestion, mood and cravings.”

As we’ve seen, there are plenty of ways to support the gut and the metabolism, from eating whole foods, prebiotics and fermented foods to taking on healthy bacteria called probiotics and tweaking your habits around mealtime.

If you’re interested in your metabolism because you want to lose weight in a sustainable way, remember that it’s often best to avoid extreme or restrictive diets. Our gut feeling is that it’s better to make positive tweaks to diet and lifestyle that you can stick to long-term.

We asked 7 experts what they really think of weight loss jabs

2025-06-13T09:31:35.000Z

Within the last year we’ve seen a huge rise in people using GLP-1 drugs to help with weight loss. Opinions have been mixed, with many praising their ability to help obese people lose weight, while others are sceptical of their long-term health effects, and their easy availability to those who may not need it.

While the NHS is prescribing weight-loss drugs to certain obese people who fit the criteria, wholesale drug suppliers estimate around half a million people in the UK are taking the medication for weight loss via private prescription.

What are GLP-1 medications?

The most common GLP-1 medications come in the form of two different drugs – semaglutide and tirzepatide, sold under the names Ozempic, Wegovy and Mounjaro.

The injections were originally intended as diabetes medication, but research found they suppressed appetite hormones, allowing obese people to lose weight through its usage as a weekly dose. These injections work by mimicking the actions of the natural gut hormone GLP-1, which helps regulate your appetite and blood sugar. They slow digestion, suppress appetite and can increase insulin production.

Many have praised their ability to reduce ‘food noise’ in everyday lives, the name given to the persistent and often intrusive thoughts about food. Importantly, studies have shown significant clinical benefits for people with obesity and type 2 diabetes.

Potential risks have been highlighted too, namely concerns around possible increased risks of pancreatitis and thyroid cancer, and gastrointestinal side effects such as nausea, vomiting and diarrhoea. Despite this, the NHS and the Medicines and Healthcare products Regulatory Agency consider GLP-1 medications safe and effective when prescribed and used appropriately.

But what do the experts really think? We asked seven health professionals from personal trainers to diabetes specialists to give us their views, and tell us what they want us to know, about GLP-1 medications.

THE GP: “Weight loss medications should not be considered a standalone solution.”

Dr Semiya Aziz, GP and founder of say-gp.com

"Current evidence shows that weight loss medications like GLP-1 can offer significant clinical benefits for individuals with conditions such as type 2 diabetes, heart failure, cardiovascular disease and sleep apnoea. They’ve also been linked to improvements in glycaemic control, cholesterol and mental health, as well as reduced cardiovascular risk and potential prevention of chronic disease. However, weight loss medications should not be considered a standalone solution. They work best as part of a comprehensive care plan involving nutritional therapy, physical activity and psychological support.

It's important to understand that weight regain is common once the medication is stopped - unless stringent lifestyle changes are maintained. These medications work by reducing cravings and increasing satiety, so without them and ongoing support, weight is likely to return. Using them without medical necessity or assessment carries risks, too. Common side effects include nausea, vomiting, constipation and dehydration. Rapid weight loss can also result in muscle loss and nutritional deficiencies, while there is also concern about long-term safety, as well as the potential for dependency or social pressure to use them for aesthetic reasons rather than health.

Finally, it's vital to remember that weight loss does not always equate to improved health, and treatment goals should focus on enhancing metabolic function and overall wellbeing, not simply achieving a specific body weight or image."

THE NUTRITIONIST: “This suppression of appetite comes with real nutritional risks.”

Zara Hiridjee, registered nutritionist

“Weight-loss medications can be genuinely transformative, especially for individuals with obesity-related complications. We need to move beyond the outdated narrative that obesity is purely a result of overeating or laziness. The reality is far more complex. For some, these medications offer a crucial physiological reset, reducing the constant 'noise' of food thoughts and helping people experience what it's like to feel satiated, perhaps for the first time in years.

But this suppression of appetite, while effective for driving a calorie deficit, comes with real nutritional risks. People may unintentionally consume so little food that they fall below baseline requirements for nutrients that aren’t just “nice to have,” but critical for healthy body function -essential amino acids, fatty acids, B12, folate, magnesium, zinc and iron – to name a few. Without enough high-quality protein, the weight lost isn’t just fat, it’s muscle, which slows metabolism and can worsen outcomes long-term. And when dietary fibre drops too low, we see knock-on effects on gut diversity, blood sugar regulation, and even mental health via the gut-brain axis.

So yes, the meds can get the ball rolling. But what truly protects someone’s health, confidence and sense of control, is the structure, the education and the support built around it. That’s why expert support is so important during this process. Without that support there’s a real risk that the weight just comes back when the medication stops.”

THE MENTAL HEALTH SPECIALIST: “It’s vital we talk about the emotional side of these jabs.”

Shelly Dar, Senior Mental Health Therapist and founder of MindSpa Therapy

“In my practice, I support many women navigating complex relationships with food, weight and self-worth. For some, weight loss medication can offer a sense of hope, a way to regain control when other methods have failed. But it’s vital we talk about the emotional side of these jabs.

If you have a history of disordered eating, weight loss medication can trigger old patterns, like obsessive tracking, guilt around food, or an overfocus on numbers instead of nourishment. It’s not the jab itself that causes harm, but how it interacts with underlying beliefs: ‘I’m only worthy if I’m thin,’ or ‘If I'm smaller I'll be accepted.’

What we need is a joined up approach. These medications don’t just change appetite - they affect identity. They can challenge how people see themselves, how they relate to food and what they believe health looks like. That’s why psychological support matters.

My message? If you’re considering weight loss jabs, bring compassion, not just willpower. Get support that helps you explore your relationship with food and body image, not just the scales. Because long-term wellbeing isn’t just about losing weight. It’s about feeling good in your skin, trusting yourself again and knowing you are more than a number.”

THE PERSONAL TRAINER: “GLP-1s aren’t magic on their own, they’re part of the equation.”

Beth Johnson, personal trainer and founder of Lift Club gym

“As a personal trainer, I completely understand the appeal of weight loss medications like GLP-1s – they can be a powerful tool for people who’ve struggled with their weight and health for years. But what’s often overlooked is how essential it is to pair these medications with strength training. I’ve unfortunately seen cases where someone starts a GLP-1, sees the weight drop quickly, but along with fat, they lose a worrying amount of muscle mass too.

Muscle isn’t just about aesthetics, it’s vital for metabolism, strength, mobility and long-term health. If you’re losing weight but not actively working to preserve or build muscle, you risk weakening your body, lowering your metabolic rate and setting yourself up for fatigue or injury down the line.

That’s why I work with my clients who are on GLP-1s to maintain their weight training – and I recommend if you’re not already, starting a structured strength programme. You don’t have to lift super heavy right away – what matters is that you're challenging your body consistently and safely, gradually progressing over time. This helps offset muscle loss and makes the weight you do lose more meaningful from a health perspective.

GLP-1s aren’t magic on their own, they’re part of the equation. Strength training is what helps ensure your body stays strong, capable and supported throughout the process. It’s about losing the right kind of weight, in the right way.”

THE FERTILITY EXPERT: “We’re seeing hopeful signs these treatments may also help restore ovulation and improve the chances of conceiving.”

Dr Nikita Kanani MBE, Chief Strategy and Innovation Officer at Aneira Health and Former Head of Primary Care at NHS England

“GLP-1 medications are transforming care for many women - especially those living with conditions like PCOS, insulin resistance or obesity that can impact fertility. We’re seeing hopeful signs that, by supporting sustainable weight loss and improving metabolic health, these treatments may also help restore ovulation and improve the chances of conceiving.

That said, GLP-1s aren’t a silver bullet – and we still need much more research into their specific effects on fertility and conception. We also know they can affect the absorption of oral contraceptives, so it’s essential that women are given clear guidance and options when using them.

We believe women deserve evidence-based, personalised advice when it comes to decisions about fertility, and we strongly support the research and conversations needed to fill the current gaps in understanding. GLP-1s are a powerful tool, but like all treatments, they work best when they’re part of a holistic, informed approach to health.”

THE DIABETES EXPERT: “I’m passionate that people are properly educated and supported before embarking on that journey.”

Alice Yeates, former diabetes nurse and nutritional therapist

“I’m a former diabetes specialist nurse and am now a nutritional therapist and naturopath. I work with women over 50 who are struggling with energy rollercoasters, diabetes and obesity. I’m hugely passionate about ensuring people using medication for weight loss are properly educated and supported before embarking on that journey.

It’s so important to teach people how things work, how they may be adversely affected and also what happens when they stop using the medication that they have been prescribed. For example, I’m seeing more and more clients who have begun taking Mounjaro without the proper support in place, and this means they’ve experienced bad side effects, like increasing their dosage and feeling extremely unwell.

While I think these medications certainly have their place for certain obese individuals in their weight loss journey, they need to be seen as part of a broader, more holistic approach with proper supervision for long-term lifestyle changes, with emotional support being a vital part of that journey.

The most important thing is to make sustainable and long-term lifestyle changes that will help you feel better about yourself, reduce your blood sugar levels and increase your energy, while losing weight along the way.”

THE EATING DISORDER SPECIALIST: “While these drugs may seem appealing to those who are struggling, they can be dangerous.”

Lisa Unger, Emotional and Eating Disorder Specialist

“Although GLP-1 medications may have a place supporting some people with obesity and related health conditions, they are not appropriate for someone with an eating disorder. Eating disorders are psychological illnesses, not simply issues with food or weight. While these drugs may seem appealing to those who are struggling, they can be dangerous, often worsening disordered thoughts and behaviours in those already unwell or triggering an eating disorder in someone who is vulnerable.

Weight loss medications can suppress appetite, but they don’t address the guilt, all-or-nothing thinking, or the belief that your worth depends on your weight – core issues in many eating disorders.

Regaining weight after stopping the drug can trigger shame, self-blame and relapse into harmful behaviours like restriction or bingeing.

Weight loss alone does not equal recovery, and without addressing the emotional relationship with food, these medications risk masking the problem, not solving it. We need a joined-up approach that prioritises both physical and mental health.”

Is there a consensus?

So, while GLP-1 medications are not a magic fix, they can be a meaningful part of a bigger picture when used appropriately and with proper medical oversight. They may help regulate appetite, improve blood sugar control and even support fertility. But every expert we spoke to agreed: they are not a standalone solution.

Without the right nutritional intake, strength training, emotional support and education, these medications risk doing more harm than good, from muscle loss to mental health challenges to a worrying rebound effect once treatment stops.

Crucially, weight loss isn’t always the same as health gain. Whether it’s addressing disordered eating, preserving muscle or restoring confidence, the message is clear: true wellbeing goes beyond the number on the scale. These jabs may be a helpful tool, but the real transformation happens when they’re paired with a compassionate, joined-up approach that supports body and mind.

15 weight-loss myths busted

2025-06-03T16:17:23.000Z

Is your hopeful weight loss trick just an old wives’ tale? Whether it’s eating 'superfoods' or skipping meals, plenty of us have our own methods for dropping a few pounds fast.

Unfortunately, there are many misconceptions tied up in our weight-loss shortcuts. Read on to find out more and listen to Good Food’s discussion with Emma White, nutritionist at Nutracheck, on the Good Food podcast.

Discover the healthiest ways to lose weight, including our Healthy Diet Plan for a calorie-counted, delicious collection of good-for-you, healthy recipes.

1. Fill up on fruit and veg to lose weight

People talk about 'free' foods, such as fruit and vegetables, where you can essentially disregard the calorie content because it’s so small. But no foods are 'free', they all provide us with some level of energy, and if you eat too much of anything it will impact your calorie intake.

If your goal is weight loss, my advice would be to track your fruit and vegetable intake as it’s important to see the whole picture of your diet – that's the only way to truly know your total energy intake. If you've got a specific weight-loss goal and you're trying to create a calorie deficit, then you need to know exactly what you’re eating.

2. 'Superfoods' or supplements can 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.

Find out which foods may benefit your overall health in our article, top 20 healthiest foods.

3. Low-carb diets are best

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.

4. High-protein diets are best

This belief tends to go hand in hand with low-carb eating, as dieters substitute carbs for protein. You need enough protein, but there’s little research to suggest that going above your individual needs will result in greater weight loss.

Check out our guide on how much protein you need.

5. Quality over quantity will ensure you lose weight

It’s not surprising that many people think choosing healthy food is important for weight loss. People do find it easier to stick to a reduced calorie intake if they’re eating a diet that’s high in fibre and protein, bulking out meals with fruit and vegetables.

However, some healthy food such as olive oil and oily fish, pack a calorie punch because they’re high in good fats. And when it comes to weight loss it’s about achieving a calorie deficit – taking in less energy than you’re using. So, again, you need to be aware of exactly how much you're eating to maintain that calorie deficit.

6. ‘Diet food' is the only way to lose weight

On the same note, 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.

7. We all lose weight at the same rate

I often hear people complaining that their friend is losing two pounds a week, but they’re struggling. It’s because bodies aren’t machines and there are so many factors that affect our individual energy needs, including hormones, food choices, salt content (which can lead to water retention) and stress levels.

Tracking other measures of success can help keep you feeling positive even if you’re not seeing results on the scales. Are you more energised? Do you feel better with the foods that you're eating? Do your clothes fit better? Has your sleeping improved?

Also remember that weight loss isn't a linear process. Look at your starting point and where you are now – if you’re seeing a downward trend, you’re progressing in the right direction.

8. Healthy eating is expensive

We’ve already talked about the fact there’s no need to buy special diet products, but many people are also wary that buying lots of fresh produce is going to cost more. You can make healthy choices on a budget. Choose affordable pulses, frozen veg and wholegrains to bulk out meals and reduce cost while increasing nutrition. For instance, if you’re making bolognese, replace half the meat with lentils to bulk it out and save money.

Have a browse through our budget healthy recipe collection for more inspiration.

9. Drink more to eat less

If you’re skipping meals and trying to fill up with liquids, such as fizzy drinks, you’ll be missing out on important nutrients. This isn’t a healthy habit, and it isn’t sustainable. Having a drink, such as a herbal tea, after a meal may help if you’re someone who is prone to having seconds. A glass of water before you eat could also help you feel fuller faster. Soups are another option, studies suggest they may aid weight-loss as they fill you up on fewer calories.

10. Cardio is the best exercise for weight loss

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.

11. All calories are equal

All calories are not equal and the source of those calories is important. Nutrient dense foods might be higher calorie but they contribute more to your health than foods that supply ‘empty’ calories. For example, avocado and nuts are both fairly high in calories but they contribute plenty of good fats which protect us from inflammation and heart disease.

12. Low-fat foods are always healthy

For decades we’ve been led to believe that ‘no fat’ and ‘low fat’ were the healthiest options – but now we know that certain fats are not only good for you but are an essential part of a healthy, balanced diet. After all, fat helps to keep you full, it also plays an important role in maintaining our metabolism and supporting our body composition.

13. Skipping meals is the key to weight loss

Skipping meals, especially breakfast, can disrupt blood sugar levels and lead to over-eating later in the day. It can also impact diet quality and may negatively impact metabolic health, including the risk of developing type 2 diabetes.

14. Going vegetarian or vegan leads to weight loss

While it is true that those who follow a vegetarian or vegan diet are less likely to be overweight or obese, such a diet is not a guaranteed weight loss solution. Once again, a healthy, balanced diet which includes whole foods is important. A plant-based diet rich in refined grains and processed foods is instead likely to cause you to gain weight.

15. Extreme fasts = weight loss

Fad diets which include fasting, such as a fruit fast, are not a sustainable, long-term weight loss strategy. While they can be a tool for creating a calorie deficit, they have a number of drawbacks including slowing down your metabolism and causing you to over-eat due to hunger.

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This page was reviewed on 12^th May 2025 by Kerry Torrens

How much should I weigh?

2025-05-30T10:10:19.000Z

Why is weight used as a measure of health?

The reason we’re so obsessed with weight is not simply because of its aesthetic appeal – we’re told that being under or overweight can put us at increased risk of a number of health conditions. Carrying extra pounds is said to increase our risk of heart disease and type 2 diabetes, whereas carrying too little may increase our chances of developing osteoporosis.

Knowing your weight in proportion to your height is said to help gauge whether your weight is appropriate for you. Although a useful indicator, weight alone is by no means the only measure to assess how healthy you are.

Discover our full range of health benefit guides and read up on 50 easy ways to lose weight, how gut health affects weight and if stress affects weight.

What is a ‘healthy’ weight?

The most common way of assessing whether you’re a healthy weight is to calculate your body mass index (BMI). This is a measure that uses your height and weight to evaluate whether your weight falls within a ‘healthy’ range. The figure for an adult is calculated by dividing weight in kilograms by height in metres squared. You can calculate your BMI here.

For most adults, an ideal range is considered to be a BMI between 18.5-24.9. Age doesn’t factor in the BMI calculation for adults, but it does for children.

What does my BMI mean?

If your BMI score is:

Below 18.5: you're in the underweight range
Between 18.5-24.9: you're in the healthy weight range
Between 25-29.9: you're in the overweight range
30 or over: you're in the obese range

What is the downside of the BMI calculation?

BMI as a tool has been in existence for almost two centuries, originally developed to assess how 'at risk' an individual was of premature illness or death. It became used as an international measure for obesity assessment in the 1980s.

However, science has moved on since the BMI was first developed, and we now know that it's not just body weight that is a risk factor when it comes to longevity. How weight is carried and in which tissues it is stored is also important, and not taken into account by the BMI score.

For example, muscle is much denser than fat, so very muscular people, such as body builders, rugby players and some athletes, may be a healthy weight even though their BMI falls within the ‘obese’ range. The BMI calculation also can’t distinguish between excess fat or bone mass, nor does it provide an indication of the proportion or distribution of body fat.

Add to this that the existing BMI definitions are based largely on white populations, although body composition, including body fat or amount of muscle mass, may vary by ethnic group, means using BMI as a predictor of health may be less accurate for non-white groups.

What does BRI (body roundness index) mean?

In order to get around many of these issues, the body roundness index (BRI) was designed as an alternative to BMI. It takes into account height and waist circumference. The BRI generates a score of one to 20, where one represents narrow and 20 more round body types. The value of the BRI is that it helps to more accurately determine the actual body fat levels of people with the same BMI but who have different heights and waist circumferences. The BRI also takes into account your age, gender, height, race as well as your weight.

To calculate your own score, check out the BRI calculator.

What other alternatives are there to BMI?

A simple waist-to-height measurement can be a useful way to assess your fat distribution. Even if your BMI is in the moderate range, if more of your weight is carried in this mid-section, you may be at higher risk of heart disease or diabetes. Find out how to calculate your waist to height ratio.

There are a number of other ways to measure body composition, but most rely on more complex technologies, making them less accessible. Skinfold thickness, bioelectrical impedance, underwater weighing and dual energy x-ray absorption (DEXA) are examples, and are thought to be more accurate. This is because they provide a picture of total body composition, including fat, bone, lean tissue and water. However, many of these methods are expensive, intrusive or simply not available to the majority of us.

Is BMI a useful measure?

BMI may be useful for some people but is not appropriate for everyone. This is because the resulting figure can be distorted by pregnancy and high muscle mass, and it may be unreliable as a measure for children or the elderly. If you are pregnant and want to understand if your weight gain is healthy, seek advice from your GP or midwife.

For children and young people (aged two to 18 years), the BMI calculation takes account of age and gender, as well as height and weight.

Despite its failings, BMI may be a useful starting point, but you need to recognise that other factors, such as fat distribution, genetics, age and fitness level all contribute to your overall health status.

So how much should I weigh?

The answer to this is ‘it depends’ – this is because we are all unique and the body weight we carry will be influenced by our ethnicity, gender, age and frame as well as environmental influences and lifestyle choices.

It’s worth remembering that weight alone is not the only determinant of health, and many other factors, including eating a balanced diet, getting adequate sleep and exercise, as well as measures such as your blood pressure, cholesterol and blood sugar levels, liver and kidney function and red and white blood cell counts also contribute to your overall health picture.

Although BMI may be a useful starting point it doesn’t take account of your race, age, gender, genetics, amount of body fat versus muscle mass or your lifestyle so it may be necessary to consider other alternative measures to assess your health and weight.

Now read:

How to lose weight healthily
How to lose body fat
Am I overweight? How to check your weight is healthy
How many calories to lose weight?
What is a calorie deficit?
Healthy recipes for weight loss

This page was reviewed on 14 April 2025 by Kerry Torrens

8 diets nutritionists say you should NEVER follow

2025-05-16T12:05:32.000Z

Whether you’re looking to consume more protein, gain more energy, live longer or lose some weight, there’s a diet that claims to help you reach your goal. We’re all after a quick fix or magic bullet superfood that can help shortcut the calorie-counting and meal planning that are generally required for improving our eating habits. There are also plenty of celebrities and influencers who laud certain diets as being the secret to impressive bodily transformations. But, the effects – or their ability to stick to these regimes – don’t always turn out to be long-lasting.

To help you sort fact from fiction and avoid potentially dangerous ‘secret ingredients’ or eating plans, two top nutritionists share their thoughts on some of the most popular fad diets. They also advise on ways to approach weight loss mindfully without having to down endless vats of celery juice or cabbage soup. Phew!

Alkaline diet

In a nutshell, the alkaline diet promotes the intake of ‘alkaline’ foods, such as fruit, vegetables, legumes and nuts, and the reduction of ‘acidic’ foods, such as meat, eggs and alcohol, with the aim being to change the body’s PH levels.

“It encourages fruit and vegetable consumption and limits processed foods, but the body regulates pH independently, so the diet's premise is flawed,” says Eli Brecher, a registered associate nutritionist (ANutr) specialising in gut health and host of The Gut 360 podcast. “And, it may lead to unnecessary food restrictions and nutritional imbalances.”

“The fundamental premise that food can significantly change your blood pH is not scientifically supported. Your body naturally maintains pH balance regardless of diet,” agrees qualified nutritional therapist and author Rosie Millen (@missnutritionist).

Cabbage soup diet

Not a diet that promotes much variety, the cabbage soup diet consists of eating cabbage soup for a week alongside select additions, such as fruit and milk. Supporters claim to be able to lose up to 10 pounds in just seven days while following it, but these claims are unsubstantiated.

“Cabbage is certainly nutritious – it's packed with vitamin C, fibre and antioxidants that support the immune system and digestive health,” explains Rosie. “The diet can lead to fast initial weight loss, but it’s primarily water weight being lost, rather than sustainable fat loss.”

Nor is the weight loss sustained, says Rosie: “It’s far too restrictive to be sustainable or healthy. It deprives your body of the essential nutrients, proteins and healthy fats needed to function properly, and this extreme calorie restriction can lead to muscle loss, metabolism slow down and nutritional deficiencies. Plus, once you return to normal eating, the weight typically returns quickly, creating that frustrating yo-yo effect.”

HCG diet

Also known as human chorionic gonadotropin, HCG is a protein-based hormone produced by the body during pregnancy. It also happens to be the hormone that determines a positive or negative pregnancy test. But, rather than needing to fall pregnant to experience its full benefits, the HCG diet recommends taking hormone injections alongside a reduced calorie intake of approximately 500 calories a day in order to experience its purported weight loss benefits (which can apparently be up to two pounds a day.)

“I struggle to find legitimate pros to the HCG diet,” warns Rosie. “While people do lose weight following it, this is due to the extreme calorie restriction (often 500-800 calories daily), rather than any special effect of the HCG hormone. The severe calorie restriction is simply unsafe and unsustainable. It can lead to muscle loss, nutritional deficiencies, gallstones and metabolic damage. The HCG hormone injections or supplements have not been proven effective for weight loss and aren't approved by regulatory authorities for this purpose, either.”

Master Cleanse

Given Beyoncé is said to have followed a variation of the so-called "Master Cleanse" – which involves drinking a concoction of lemon juice, maple syrup, cayenne pepper and water – it’s hardly surprising that many eager to shed some pounds have looked to follow in her footsteps. “While it may lead to rapid short-term weight loss due to extreme calorie restriction,” says Eli, “it deprives the body of essential nutrients. It can also cause muscle loss, fatigue and dizziness, and may slow metabolism, making long-term weight management harder.”

Zero-sugar diet

If you regularly find yourself reaching for the sweet stuff come the post-afternoon slump, you may be tempted to cut out sugar altogether – especially if there are added slimming benefits, too. “Reducing added sugar has legitimate health benefits,” explains Rosie. “It can help stabilise blood sugar levels, reduce inflammation, improve dental health and decrease the risk of chronic diseases like heart disease and type-2 diabetes.”

However, problems can arise when "zero sugar" is taken to the extreme, such as eliminating naturally occurring sugars in fruits, vegetables and dairy. “These foods contain essential nutrients, fibre and antioxidants that are crucial for overall health. Some very strict no-sugar approaches can lead to nutrient deficiencies and an unsustainable, restrictive relationship with food. The key is balance, not complete elimination.”

Carnivore diet

This eating plan has become popular in part due to the idea that it’s a ‘natural’ way of eating. Also known as the Caveman Diet, it recommends excluding fruit, vegetables, grains, nuts, seeds and legumes in favour of meat, eggs, seafood and select dairy products. While there are undoubtedly benefits to the diet – such as high protein and fat consumption, which can promote satiety, and a reduced intake of processed foods – the diet lacks the fibre, vitamins and antioxidants found in plant foods, and may increase the risk of digestive issues, heart disease and nutrient deficiencies, says Eli.

Celery juice diet

It’s easy to see why a celery juice diet may appeal – after all, who doesn’t feel pious after downing a vibrant energy-boosting juice in the morning? But, while juices are a fantastic way of boosting your fruit and veg consumption, drinking 475ml every morning – as recommended by supporters of the diet – is more extreme.

“Celery does have some nutritional benefits,” says Rosie. “It's hydrating and low in calories, and contains vitamins K and C, plus potassium and antioxidants. However, despite claims made on social media, celery juice is not the miracle cure it's often portrayed to be – there's limited scientific evidence to support many of the claimed benefits. Plus, relying primarily on celery juice means you’re missing out on essential nutrients, proteins and healthy fats. Juicing also removes any beneficial fibre from the celery.”

Whole30

The aim of the Whole30 – where foods such as grains, dairy and sugar are eliminated for 30 days before being introduced again – is to identify allergens and sensitivities, but many also follow it in the hopes of shedding some pounds. But, what do nutritionists have to say about it, and is it as 'whole' as it purports to be?

“Whole30 does have some noteworthy benefits,” says Rosie. “It encourages eating whole, unprocessed foods and eliminates common inflammatory foods such as sugar, dairy, grains and alcohol. Many people report improved energy levels, better sleep, clearer skin and reduced bloating.”

However, while not necessarily labelling it as "bad", the Whole30 diet can be restrictive and socially isolating, says Rosie. “The all-or-nothing approach doesn't teach sustainable moderation skills, and the rigid rules can foster an unhealthy relationship with food. Nutritionally, the diet also restricts healthy food groups such as legumes and whole grains, which provide essential nutrients and fibre.”

So, how should I eat healthily?

If fad diets aren’t the magic key to weight loss, what do nutritionists recommend as a long-term and sustainable solution? It all comes down to having a balanced diet that's “rich in whole foods, lean proteins, healthy fats and fibre,” combined with sustainable lifestyle changes, such as regular exercise and mindful eating, recommends Eli.

Rosie also cites hydration, quality sleep, stress management and consistency as being key. “The truth is, none of these fad diets teach us sustainable habits,” she says. “I've always found my clients achieve the best long-term results when they focus on building a balanced, nutrient-dense diet that works with their lifestyle, rather than against it.”

All you need to know about diets
Celebrity diets explained by experts
What is the Blue Zones diet?
What is the 80/20 rule diet?

How many calories to lose weight?

2025-05-08T15:54:30.000Z

What are calories?

‘Calorie’ is the term we use when we’re describing the energy we get from the food and drink we consume, as well as the energy we expend in our day-to-day activities. A calorie is a measurement, just like a gram or an ounce – it’s a simple measure of energy units.

The term 'calorie' is shorthand for kilocalorie, although you may also see the term kilojoules (KJ) used – this is the metric measure of a calorie. To convert a kilojoule to calories, simply divide the kilojoule figure by 4.2.

Visit our ‘All you need to know about diets’ page for recipes and more expert advice on weight loss, including low-GI, the 80:20 rule diet and the Mediterranean diet.

Why is a healthy weight important?

Being overweight puts you at an increased risk of developing serious health problems, including heart disease and type 2 diabetes. The extra weight also puts pressure on joints and makes it harder for you to exercise. You’re also more likely to suffer from sleep disturbances, such as sleep apnoea, which may make you increasingly tired and moody.

If you’re overweight, with a BMI greater than 25.0, losing 5-10 per cent of your body weight may bring benefits. Not only will you feel better and be able to move with more ease, you might expect improvements in your blood sugar control, experience less joint pain and may lower your risk of chronic health conditions later in life.

Why are calories important?

Our bodies need calories even at rest. They keep you warm, fuel your activity, help maintain your general health and facilitate growth. When we eat food, it’s broken down to release energy as calories, which are either used by the body straight away or stored for later use, depending on your needs. If we consistently eat too many calories, it’s likely we will gain weight.

How many calories do I need?

The number of calories you need varies and depends on your unique requirements, based on your age, gender, build (including height and weight), activity levels, general state of health and even your genes.

The following information is relevant for an average, moderately active, healthy person. However, be aware that these are estimates only and not recommendations, if your GP or healthcare professional has given you a calorie goal you should work to that.

Children (7-10 years)

This is a period of rapid human growth and development. It’s also during these formative years that many of our dietary habits and attitudes to food are formed. Studies suggest that being overweight at this crucial life stage can have long-term implications for future health – for example, obese children are five times more likely to grow up to be obese adults.

While having high-calorie needs, this age group has high nutritional needs too. Any weight loss programme for a child should only be conducted under the supervision of a doctor or paediatric dietician. Failing to do so may mean your child missing out on crucial nutrients needed for growth and may put them at risk of developing unhealthy eating habits.

Daily calorie requirements to maintain weight:

Female: 1,530-1,936 kcal
Male: 1,649-2,032 kcal

For more advice check out the NHS website

Teenagers (18 years and under)

There’s a lot of physical change during these years, with growth spurts and hormonal shifts combined with higher levels of activity. Calorie and nutritional needs are significantly increased.

Daily calorie requirements to maintain weight:

Female: 2,223-2,462 kcal
Male: 2,414-3,155 kcal

Women (over 18 years)

The daily calorie needs for women are generally lower than that of men. This is because they have a smaller body mass, lower levels of muscle and an average 6-11% higher body fat than men. That said, their nutritional needs are greater, especially for micronutrients such as iron and calcium.

The age-old advice to ‘eat for two’ during pregnancy is, unfortunately, a myth, but there is an increased calorie need during the third trimester when an additional average of 200 kcal per day are necessary. Although be aware that actual calorie needs will depend on age, pre-pregnancy weight and activity levels.

Daily calorie requirements to maintain weight:

2,000 kcal
Pregnancy, third trimester: 2,200 kcal

To understand calories read more on the NHS website

Men (over 18 years)

Men are taller and heavier than women so their larger body size and greater muscle mass leaves them with a higher calorie need.

Daily calorie requirements to maintain weight:
2,500 kcal

Learn more about counting calories.

Elderly (75 years and over)

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.

Daily calorie requirements to maintain weight:

Female: 1,840 kcal
Male: 2,294 kcal

Learn more about maintaining or gaining weight.

How many calories 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.

A variety of modern diets featuring different macronutrient composition and calorie counts have been assessed for their efficacy, and there is no 'one size fits all'. The diet that is best for you will be the one that best suits your unique personal circumstances. If you start to experience a plateau during your weight loss journey, try and incorporate more activity into your day. Studies suggest that optimum results may be achieved when calorie restriction and a moderate walking programme are combined.

Find out more about walking and its many health benefits.

How can I reduce my calorie intake?

Making a few savvy changes to how you eat may help you achieve a calorie deficit with minimal effort.

Try these calorie-cutting ideas:

1. Include high quality protein, like eggs or cottage cheese at breakfast. These protein-rich foods are satiating and as such help curb appetite later in the day, keeping calorie intake down.

2. Cut back liquid calories from fizzy drinks and juices, instead enjoy fruit-infused water or unsweetened hot drinks.

3. Reduce high-fat and high-sugar foods, such as fried foods, cakes, biscuits and desserts.

4. Choose lean cuts of meat and trim away any excess fat before cooking.

5. Boil, steam, poach, grill or microwave.

6. Understand what a healthy portion size is.

7. To help you stick to healthy portions, use measuring spoons and scoops – this saves time on weighing out foods yet helps you stick to the correct portion size for you.

8. Use smaller plates and bowls – we typically eat with our eyes so a generously filled, but smaller plate, can be just as satisfying as a larger portion.

9. Limit the amount of alcohol you consume, and when you do enjoy a tipple, choose options with a lower sugar content.

10. Eat more mindfully, paying closer attention to your hunger cues can help you respond to the proper signals and as a result prevent you from overeating.

Is calorie counting safe for everyone?

Although some people find counting calories an effective tool for weight loss, it may not be appropriate for us all, especially those with a history of disordered eating or an obsessive or unhealthy attitude towards food.

As with all restrictive diets, pregnant and breastfeeding women as well as diabetics and those on medication, should seek medical advice before embarking on any form of calorie restriction. This is especially relevant for teenagers, children and the elderly who may be at risk of missing out on crucial nutrients for growth and repair.

So, should I count calories

Some people find counting calories an effective way to quantify and manage their energy and achieve weight loss, at least in the short term. However, focusing on calories alone risks ignoring the wider contribution food makes to our health and well-being and may lead to the avoidance of nutritious, healthy but high calorie foods.

Now try…

How to lose weight healthily
Celebrity diets explained by experts
How many calories should I eat?
Am I overweight? How to check your weight is healthy
What is a calorie deficit?
Healthy recipes for weight loss

If you are considering any form of diet, please consult your GP first to ensure you can do so without risk to your health.

This page was reviewed on 15 April 2025 by Kerry Torrens.

All health content on goodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. If you have any concerns about your general health, you should contact your local healthcare provider. See our website terms and conditions for more information.

8 worrying facts about belly fat, and how to get rid of it

2025-04-10T13:06:07.000Z

Losing belly fat has become one of the most talked about health goals on the internet. With hashtags like #bellyfat racking up over 4 billion views on TikTok, alongside ‘what I eat in a day’ videos and influencers sharing their experiences of Ozempic and Mounjaro – it’s not just a trend, but a cultural fixation.

However, while the conversation used to focus on six-packs and “summer body goals”, it’s now shifting towards understanding what belly fat means for long-term health. And science has given us good reason to dig deeper into belly fat, beyond just the number on the scales, due to links with certain chronic health conditions.

Next, discover 50 easy ways to lose weight, how to eat the right balance of protein and carbs, and see our healthy recipes for weight loss.

What is belly fat?

Belly fat comes in two forms: subcutaneous fat, that you can pinch just under the skin, and the more concerning visceral fat that lies deep inside the abdomen, that can wrap itself around vital organs.

While subcutaneous fat plays a role in cushioning and insulating your body, visceral fat is metabolically active – meaning it releases hormones and inflammatory substances that can harm your health. You can’t always see it, and even slim people can have it.

Waist measurements are commonly used to estimate visceral fat, with over 88cm for women and 102cm for men being concerning. Some also suggest that “apple shaped” bodies (a wider waistline) tend to have more visceral fat while “pear shaped” bodies (bigger hips and thighs) tend to carry more subcutaneous fat. But like everything, this isn’t always true and varies from person to person.

What causes belly fat?

Visceral fat can accumulate without you realising. While genetics play a small role, it’s mostly driven by lifestyle, diet, stress and hormones. A diet high in ultra-processed or high-sugar foods can spike insulin levels, encouraging fat to store deep in the abdomen.

Having less muscle can also lower resting metabolism, which means your body burns fewer calories at rest. Over time, this can make it easier to store excess fat – including visceral fat around the organs. This is why strength training is so important as you age, it helps preserve and build muscle, keeping metabolism higher and prevents fat from accumulating around the organs.

Other things can be responsible too, like chronic stress. “While we all experience stress occasionally, chronic stress can lead to sustained high levels of cortisol,” explains registered nutritionist Alice Haley.

While chronically high cortisol levels are rare, studies have found that it may affect fat distribution in the body, causing fat to be stored centrally around the organs. Poor sleep that messes with hunger and stress hormones and hormonal imbalances may also impact fat storage, shifting it instead towards the midsection.

How can belly fat harm your health?

1. Increased risk of heart disease

Visceral fat doesn’t just hang out quietly, it secretes chemicals that can cause inflammation and damage blood vessels, increasing the risk of cardiovascular disease like heart attacks and strokes. It can also affect metabolic health, leading to insulin resistance and higher levels of “bad” LDL cholesterol, setting the stage for potential Type 2 diabetes, a major risk of heart disease.

2. Hormone disruption

Belly fat, especially after menopause, can produce oestrogen-like hormones. This hormone can make cells in the breasts and womb divide more often, increasing the risk of cancer developing. This is why being overweight is the second biggest cause of cancer in the UK.

3. Worsening sleep apnoea

Studies have found a strong link between excess belly fat and obstructive sleep apnoea (OSA), a condition where breathing repeatedly stops and starts during the night. Visceral fat can build up around the lungs and diaphragm, compressing airways and making it harder to breathe, particularly during sleep.

4. Fatty liver disease

Non-alcoholic fatty liver disease (NAFLD) is the term for a range of conditions caused by a build-up of fat in the liver, often seen in obese individuals. Visceral fat and NAFLD are closely linked, due to the steady stream of free fatty acids that visceral fat releases into the bloodstream.

5. Linked to worsening mood and mental health

We’ve already mentioned the link between elevated cortisol levels, insulin resistance and visceral fat, and these hormone disruptions are also linked to feelings of anxiety and fatigue. Plus, the pro-inflammatory chemicals (cytokines) that visceral fat releases can travel through the bloodstream and across to your brain. Chronic, low-grade inflammation has been linked to depression, anxiety and even brain fog.

6. Increased cancer risk

As well as the oestrogen connection linked to breast cancer, being overweight and obese, including high visceral fat levels, has also been linked to 13 different types of cancer including bowel, pancreatic and ovarian.

7. Weakened immune system

Your immune system is affected by obesity, Haley tells us, and this is down to the excess inflammation in your body.
“Chronic inflammation may make the immune system less effective, leaving the body more vulnerable to infections.

Conditions such as obesity, along with other chronic diseases and an unhealthy lifestyle, may impact immune function,” she explains.

8. Increased risk of diabetes

Visceral fat is a major driver of Type 2 diabetes. The fatty acids and chemicals it releases makes it harder for cells to respond to insulin which helps move glucose out of the blood and into cells for energy. When insulin doesn’t work properly, your body needs more of it to manage your blood sugar levels. Over time, this can wear out the pancreas and lead to chronically high blood sugar levels – which is how Type 2 diabetes develops.

How to get rid of visceral fat?

Visceral fat is stubborn, but because it’s metabolically active, it responds well to lifestyle changes, sometimes even faster than the subcutaneous fat that lives just under your skin. Try:

Prioritising whole foods: Cut back on UPFs and prioritise a balanced diet with protein, fibre and healthy fats to regulate blood sugar and hunger hormones.
Exercise regularly: Aim for at least 150 minutes of moderate activity per week, whether it be cardio, strength training or even brisk walking.
Limit alcohol: Cut back on alcohol, especially sugary or high-alcohol drinks, which can contribute to visceral fat gain.
Managing stress: Avoid cortisol spikes by practising stress management techniques like yoga, meditation or deep breathing.

So, why is belly fat so bad for you?

In conclusion, belly fat is not just a cosmetic issue. The reason we’re talking about it more is because it IS a big deal – and because our lifestyles – and stress levels – are making it more common than ever before.

The good news? It’s one of the most responsive types of fat to healthy changes. Strength training, more protein, better sleep and less stress can all help shift visceral fat – no need for endless cardio and crash diets. Always consult your GP before making major changes to your diet or exercise routine, especially if you have pre-existing health conditions. The NHS Better Health website has plenty of information and advice and tools to lose weight safely.

Now try...

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All you need to know about keto
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Can you lose weight just by exercising?

2025-03-13T12:41:25.000Z

We’re fond of food and expect the same goes for you. Even if you cook plenty of healthy recipes, it’s likely your diet gives you more calories than you would need for a sedentary lifestyle.

Calories are incorporated into the body in various ways, depending on the nutritional content of your food. Carbohydrates give us glucose, while protein builds muscle and fats become body fat. Sometimes, we get too much of these good things.

Exercise is one way to use up a surplus, especially of fat and carbs. For those of us who enjoy working out, this is a more appetising prospect than cutting out a favourite foodstuff.

The average person burns about 400 calories in one hour of gentle jogging, which is the energy equivalent of about five chocolate biscuits. Clearly, the more exercise you do, the fewer treats you’ll need to cut out in order to maintain a healthy weight.

To find out whether you can really lose weight through exercise alone, we spoke to experts Beth Furness, a nutritionist with Nutracheck, and Rory Coleman, a running coach and founder of Coleman Coaching.

Which are the best exercises for weight loss?

Different types of exercise affect the body in various ways, so if your goal is weight loss, you should plan your workouts specifically.

Exercises that are proven to help with weight loss include:

Long-distance running
Cycling
Swimming
Skipping
Dance (especially high-energy forms such as Zumba)

“The best exercise you can do is Nordic skiing, which is the best calorie burner at 1,100 calories per hour,” adds Coleman.

Of course, there are other important benefits to exercise. Your workout goals could also include building muscle, developing flexibility, reducing stress and improving athletic performance.

When you’ve chosen your weight-loss exercise activities, plan them into your week. You’ll need to do enough exercise to offset your calorie intake – probably at least 30 minutes per day, on average.

5 expert tips to boost the weight-loss effect of your workout

1. Stay in the ‘fat burn’ zone

The body uses different resources for fuel, depending on the intensity of exercise.

“For weight loss, we want you in the fat-burning zone,” says Coleman.

“If your heart rate is below 75% of the maximum, you’re using oxygen and body fat as fuel. If you go into the next zone up – with your heart working at 75-80% – you’re using 35% glycogen and 65% fat, so you’re burning less fat.”

To do the calculations, find out your maximum heart rate in beats per minute by subtracting your age from 220 (or get a more accurate measure via a test). Then, plan your exercise regimen around activities that keep your heart rate between 50% and 70% of your maximum.

When we phoned Coleman for his advice, he’d just burned 4,000 calories running a marathon among the sand dunes near his home. “People tend to go for a run and run too fast, but if you really want to lose weight, it’s all about slow, long-distance running,” he advises.

2. Plan a sustainable exercise regimen

When you exercise intensely – especially after a period of low exertion – there’s a heightened risk of injury or extreme fatigue, both of which can stop weight loss in its tracks. It’s far safer to plan a moderate regimen that you can sustain long-term.

“Health guidelines suggest aiming for at least 150 minutes of moderate-intensity activity each week, which works out to around 30 minutes on most days,” says Nutracheck’s Beth Furness.

“This type of movement should get your heart rate up, make you breathe a little faster and warm you up. Even a brisk walk or gentle bike ride can count towards your activity levels. The most important thing is to find activities you enjoy and can stick with consistently.”

3. Incorporate some strength training

Body strength probably isn’t the first factor you’d consider when planning for weight loss, but building some muscle plays an important role.

“Strength training helps maintain muscle mass, which is crucial for supporting your metabolism,” Furness explains.

People who have a high proportion of muscle in their body composition tend to metabolise food more efficiently than those with a high proportion of body fat. The higher your ratio of muscle to fat, the more easily you’ll use up those excess calories.

Popular forms of strength training include resistance training (whether using gym equipment or a resistance band), circuit training and CrossFit.

However, the more muscle you build, the less weight loss will be shown on your scales, as muscle does weigh more than fat.

4. Stick to healthy eating (and avoid undereating)

Focusing on exercise doesn’t give you carte blanche to eat whatever you like, however. “Also aim to prioritise whole, nutrient-dense foods where possible, such as lean proteins, healthy fats and fibre-rich carbohydrates, which can help you feel satisfied while supporting muscle recovery and overall energy levels,” says Furness.

And, even though your calorie intake should be lower than the amount of calories burned through exercise (or just keeping your body functioning) to lose weight, undereating during an exercise programme can lead to problems.

“It’s important to be mindful of your intake and ensure you’re not eating too little or allowing your net calorie intake to drop too low as a result of exercise,” says Furness.

“If your body isn’t receiving enough fuel, this can lead to fatigue and nutrient deficiencies, and even slow down your metabolism over time. Eating a few additional calories back after exercising will help to avoid dropping your net intake too low.”

5. Consider trying fasted exercise

Some studies have shown that we burn more fat when we exercise on an empty stomach. This tactic is called ‘fasted exercise’.

We wouldn’t recommend fasted exercise to everyone, especially not those who are pushing their bodies harder than usual with vigorous activity. However, it seems that for some people, this tip could speed up weight loss in the short term.

What to do when you plateau

For many people, losing weight is not a linear journey.

“Weight loss is often a series of stops and starts, and progress can fluctuate from week to week due to a variety of factors like hormones, water retention, sleep patterns and diet,” says Furness.

“A true plateau occurs when, despite consistently following your plan, the scale hasn’t shown any downward trend over several weeks.”

Adjusting non-exercise factors such as sleep and diet might help you resume weight loss when you reach a plateau. However, it’s also worth assessing the overall effects of your exercise regimen on your health and fitness. If you’re feeling great at your plateau weight, then the best bet might be to tweak your targets.

“Increased exercise can lead to a bigger appetite, which might result in eating a little more without realising it, naturally balancing out the extra calories burned,” says Furness.

“Strength training in particular can affect what you see on the scales. If you’re gaining muscle (which is fantastic for overall health and metabolism), it can sometimes make it seem like weight loss has stalled, as muscle is denser than fat.

“However, this doesn’t mean you’re not making progress! Your body composition could be improving, even if the number on the scale stays the same.”

Furness suggests looking at how your clothes fit, your energy levels and improvements in strength as alternative measures of progress.

So, can I lose weight just by exercising?

It’s possible to lose weight through exercise alone, provided you burn more calories than you consume.

However, if you’re not paying any attention to your diet, it becomes hard to predict whether exercise will use up enough calories to help you lose weight. Usually, the key to weight loss is striking an effective balance between calorie cutting and exercise.

“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,” says Furness.

“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,” she says.

Coleman agrees that diet is ultimately the most important factor in a weight loss plan.

“Exercise helps lose weight, but the best thing to do is upgrade your lifestyle, and activities like running are part of that change,” he says.

“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.”

10 ways to reduce your portion size that won’t leave you hungry

2025-03-13T12:37:02.000Z

When more and more restaurants are offering super-sized portions, and ‘sharing bags’ are an easy way to encourage us to overeat, you could say our expanding waistlines are only to be expected. But portion control is one of the fundamental ways we can keep a handle on our love handles, according to our expert nutritionist. She has 10 practical ways to help shift your belt a notch or two in the right direction without suffering hunger pangs.

How did we get here?

It’s no secret: the UK is in the midst of an obesity epidemic. The reasons for this are plentiful - the fact we’re less active and portion sizes have increased are two obvious explanations. Combine this with the fact that more of us are grabbing meals and snacks away from home, and when we do dish up for ourselves, we’re bad at estimating portions, and it all becomes clear where the extra calories are piling in from.

Add to this the modern-day dilemma of readily available food that is engineered to keep us eating, combined with our natural tendencies to prefer these fatty, sugary foods, and you’ve got a recipe for 21^st century weight gain.

Counting the calorie cost

Calories are of course essential to keep us functioning but, as research progresses, we’re beginning to understand that the theory of ‘calories in and calories out’ is an over-simplification of the way our bodies use energy. There are many other factors at play including the type of foods we eat and how we prepare them – that said, calorie control by managing portions is the very best place to start. Hunger and ‘food noise’ – those pesky preoccupying thoughts that tend to intrude - are two major obstacles to success when it comes to weight loss. So including strategies to help manage them is also key to sustainable weight control.

So how big is a portion?

Here’s how your plate should look:

Non starchy vegetables & fruit– ½ of your plate, with the majority being veggies
Starchy carbs (potatoes, pasta, rice) – ¼ of your plate
Protein – ¼ of your plate

Fats – use unsaturated oils for cooking

Here’s a visual guide of what each component should look like:

Meat – the size of your palm
Poultry and fish – the size of your hand
Starchy carbs (rice, pasta, potatoes) – your clenched fist
Vegetables – one of your hands cupped
Fruit – one of your hands cupped
Butter / oils – tip of your thumb

It’s important to judge portions by the size of your own hand (not the person doing the cooking) as this takes into account how your body size dictates your calorie need.

10 weight-loss tricks that won’t leave you hungry

1. Make it personal

Let’s not forget that the number of calories we need varies for each and every one of us. Our age, gender, build, activity levels and our general state of health and genetics all determine our calorie needs. This means we don’t all need the same portion size, so if you’re plating up for the family, remember to tailor each plate to the individual’s needs. Research suggests that we aren’t very good at judging portion size, so use the visual guide above to help you.

2. Don’t leave it to chance

Weighing out food is time consuming and – let’s be honest – pretty dull. But using a measuring spoon or scoop can make serving up carb portions, like rice and pasta, quick, easy and more accurate. You don’t always need to measure out meals but certainly doing so for a week or two will help develop your knowledge of what an appropriate portion for you looks like.

Check out our tried and tested measuring spoons.

3. Make yourself accountable

Journalling allows you to take a step back and reflect, it also increases your awareness of what you’re actually eating and drinking. In studies, those who kept a food diary tended to be more successful at achieving weight loss. It can also serve as a motivational tool allowing you to look back and see how your food choices and portion sizes have changed.

Investigate a food tracker app and discover how it may help.

4. Dine smart

The average size of the dinner plate on your table has increased from 22cm in the 1970s to a staggering 28cm today and this means the average portion size has increased too. Think about swapping your plate for a smaller alternative: most of us feel just as satisfied eating from a smaller plate, and it provides the illusion of a larger dinner.

5. Get the timing of your calories right

Don’t make the first big mistake of the day and skip breakfast or choose a sugary, carb-heavy option. Both of these approaches will leave you open to wavering blood sugar levels and a resolve that will fall at the first hurdle. Instead, aim to eat a greater proportion of your daily calorie intake first thing, as this has been associated with better weight control both in humans and in animal models. Studies suggest those who ate a greater proportion of their daily calories for breakfast reported significantly lower levels of hunger, which helped manage their food choices and cravings (‘food noise’) later in the day.

6. Eat the protein on your plate first

Get into the habit of eating the protein on your plate first – the ‘protein leverage hypothesis’ is a theory that supposes we will eat until our protein needs are met so if we don’t get enough protein - think meat, fish, dairy, eggs, nuts, seeds and beans - our bodies will seek out more and more food. The result is over-eating and weight gain. Another benefit to this way of eating is that you’ll feel fuller and more satiated.

7. Cook clever

It can be the carbs in our diets that are our downfall, as super-sized portions of pasta, rice and potatoes have become the norm. Making a few tweaks to how you prepare carbs can make a difference – one example is to increase the resistant starch in potatoes, rice or pasta.

Resistant starch, as its name suggests, is resistant to digestion, so we can’t break the starches down into energy (calories). Studies suggest that when we include foods rich in these starches, we benefit from better blood sugar levels, improved appetite control, better gut health and a more efficient digestion. You can create resistant starch in carbs, like potato, pasta and rice, by cooking them and leaving them to cool. Reheating again before you eat them may increase the resistant starch even further.

8. Make your meals nutrient rich

As well as meeting your nutritional needs for vitamins, minerals and macronutrients, a diet that is nutrient dense appears to help manage the unpleasant symptoms and experiences of hunger. Feeling hungry can be a major hurdle to reaching and maintaining sufficient weight loss. One interesting study reported that despite providing fewer calories, a diet rich in nutrients helped to alleviate hunger and its associated symptoms and promoted weight loss. To achieve this, aim to include fewer processed and more whole foods in your diet.

9. Fabulous friends

There are some foods that work well for weight loss and are the dieter’s friend - one of these are eggs. Studies show that in place of a cereal for breakfast, eggs will keep you fuller for longer and help you manage your appetite later in the day. Another dieting friend are almonds. As nuts and other plant foods have fibrous cell walls that our digestive enzymes can’t always break down, it means we’re not able to access all of their contents, including some of their calories. Eating whole nuts is the ideal: if you eat them processed, for example ground, you’ll access more of their nutrients and more of their calories!

10. Choose your dining partners wisely

Sharing a meal is an important form of social connection as it helps build relationships and facilitate bonding. However, studies suggest that for many of us overeating is a social behaviour and heavily influenced by those around us. Communicate your healthy eating intentions to your partner and wider family so they can support you in reaching your goal.

Last words

When it comes to food, we sometimes forget that size matters. Even if you’re a healthy eater you can have too much of a good thing! Enormous helpings, or even just a sneaky over-indulgence, can really add up. However, the good news is there are many practical steps that can help you control portions without compromising on taste, fullness and most importantly, enjoyment.

Kerry Torrens BSc. (Hons) PgCert MBANT is a BANT Registered Nutritionist® with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

Good Food

6 ways to cut out food noise without resorting to weight-loss drugs

What is food noise?

How do slimming jabs help remove the food noise?

6 ways to deal with food noise without medication

1. Tune into internal cues

2. Ditch the ‘all or nothing’ thinking

3. Use mindful eating

4. Reduce exposure to hyper-palatable food

5. Stabilise blood sugar

6. Create a calm food environment

Further reading

Your gut and metabolism are linked – here’s what to eat to help both

Why is our gut important?

What is metabolism?

Which foods help the gut and metabolism?

Plentiful plants

Fermented foods

Prebiotics

Whole foods

Consistent protein, fat and fibre

How does the gut affect metabolism?

Will taking probiotics help you lose weight?

So, does your gut impact your metabolism?

Read more...

We asked 7 experts what they really think of weight loss jabs

What are GLP-1 medications?

THE GP: “Weight loss medications should not be considered a standalone solution.”

THE NUTRITIONIST: “This suppression of appetite comes with real nutritional risks.”

THE MENTAL HEALTH SPECIALIST: “It’s vital we talk about the emotional side of these jabs.”

THE PERSONAL TRAINER: “GLP-1s aren’t magic on their own, they’re part of the equation.”

THE FERTILITY EXPERT: “We’re seeing hopeful signs these treatments may also help restore ovulation and improve the chances of conceiving.”

THE DIABETES EXPERT: “I’m passionate that people are properly educated and supported before embarking on that journey.”

THE EATING DISORDER SPECIALIST: “While these drugs may seem appealing to those who are struggling, they can be dangerous.”

Is there a consensus?

Further reading:

15 weight-loss myths busted

1. Fill up on fruit and veg to lose weight

2. 'Superfoods' or supplements can speed up weight loss

3. Low-carb diets are best

4. High-protein diets are best

5. Quality over quantity will ensure you lose weight

6. ‘Diet food' is the only way to lose weight

7. We all lose weight at the same rate

8. Healthy eating is expensive

9. Drink more to eat less

10. Cardio is the best exercise for weight loss

11. All calories are equal

12. Low-fat foods are always healthy

13. Skipping meals is the key to weight loss

14. Going vegetarian or vegan leads to weight loss

15. Extreme fasts = weight loss

Now try…

How much should I weigh?

Why is weight used as a measure of health?

What is a ‘healthy’ weight?

What does my BMI mean?

What is the downside of the BMI calculation?

What does BRI (body roundness index) mean?

What other alternatives are there to BMI?

Is BMI a useful measure?

So how much should I weigh?

Now read:

8 diets nutritionists say you should NEVER follow

Alkaline diet

Cabbage soup diet

HCG diet

Master Cleanse

Zero-sugar diet

Carnivore diet

Celery juice diet

Whole30

So, how should I eat healthily?

Read more:

How many calories to lose weight?

What are calories?

Why is a healthy weight important?

Why are calories important?

How many calories do I need?

Children (7-10 years)