Table 5.
Summary of NICE guidelines for weight loss through lifestyle changes with selected practical suggestions10
| Goal | Practical suggestions | |
| Diet | 600kcal/day reduction in energy intake | Encourage a diet rich in colourful vegetables, fruits, beans, pulses, wholegrains and fish |
| (Men: 1900kcal/day | Increase the proportion of high-fibre or wholegrain foods | |
| Women: 1400kcal/day) | Avoid takeaway and processed foods | |
| Avoid sugary drinks and replace them with water or drinks with no or low sugar | ||
| Avoid energy-dense snacks (biscuits, chocolates, cakes) | ||
| Physical activity | Weight neutral: 30 mins/day 5 days a week | Brisk walking or running |
| Weight loss: 45–60 mins/day | Stair climbing, avoid escalators and lifts | |
| Weight loss maintenance: 60–90 mins/day | Cycling | |
| Gardening | ||
| Supervised exercise programme | ||
| Swimming | ||
| Reduce sedentary behaviour | Reduce the amount of time spent sat down, watching TV, using a computer or playing video games | |
| Behavioural | Self-monitoring | Record calorie intake of foods and drinks, record weight loss, slow down the speed of eating |
| Set goals based on what foods to eat, what foods to avoid, calorie intake and amount of physical activity | ||
| Goal setting | Involve family and friends to provide support | |
| Plan meals weekly | ||
| Social support | Avoid or be able to manage the sight or smell of high-calorie highly-palatable foods | |
| Relapse prevention |
Adapted from NICE.10