Fatlos › Weight loss questions, answered
Weight loss questions, answered
Quick answers to common questions, based on NHS and NICE guidance, with links to the full pages.
Pace and goals
How much should I lose each week?
The NHS advises around 0.5 to 1 kg (1 to 2 lb) a week. See how fast to lose weight.
Why is the scale not moving?
Plateaus are normal. Check your habits, stay active and be patient. Speak to a GP if you are worried.
Measuring
What is a healthy BMI?
For most adults, 18.5 to 24.9, though lower thresholds apply for some ethnic groups. See BMI and waist measurement.
Is waist size important?
Yes. Fat around the middle is linked to higher health risk. The NHS advises keeping your waist under half your height.
Eating
Do I have to cut out carbs?
No. Starchy foods are part of the Eatwell Guide. See eating well.
Are detox teas, shakes and supplements helpful?
The NHS does not recommend them for weight loss, and some can be harmful.
Activity
How much exercise do I need?
At least 150 minutes of moderate activity a week plus strength work on two days. See activity guidelines.
Medical help
Can I get weight-loss injections or surgery on the NHS?
Only if you meet specific criteria and through specialist services. See medicines and surgery.
When should I see a GP?
If your BMI is 30 or more, you have health conditions, or you lose weight unexpectedly. See when to see a GP.
Wellbeing
What if thinking about weight makes me anxious?
That is a sign to be gentle with yourself. Read getting support and talk to a GP or Beat.
About Fatlos
Do you sell anything?
No. Fatlos is an information site and has no products, plans, affiliate links or adverts. Questions or corrections? Use the contact page.
Why do you not give calorie targets?
Because needs vary by age, sex, size and activity, and eating far too little is risky. The NHS says very low calorie diets need dietitian support. A GP or dietitian can help with your own situation.
Is this medical advice?
No. It is general information. Speak to a healthcare professional about your own situation. Start again from the NHS weight loss plan overview if you want a structured approach.
Some final reminders
Healthy change is gradual, kind and built on habits. Nobody gets it perfect, and setbacks are part of the process. Celebrate non-scale progress such as better sleep, more energy and easier movement.
Keep learning from reliable sources
When you read about weight online, check who is behind the page and whether claims are backed by the NHS, NICE or other public bodies. Be sceptical of anything that promises rapid results or uses before-and-after photographs, as these do not tell you what is typical or safe.
Still unsure?
Write down your questions and take them to a GP, practice nurse or pharmacist. They can answer for your own circumstances, which no general website can do. Our GP page has a short checklist to help you prepare.
This is general information based on NHS guidance, not medical advice. Speak to your GP or pharmacist before making big changes, especially if you have a health condition, take medicines, are pregnant or are under 18.
Frequently asked questions
Is Fatlos medical advice?
No. It is general information based on NHS guidance.
What is the first step?
Check your BMI and waist, then read the NHS weight loss plan outline.
Who can I talk to?
A GP, practice nurse or pharmacist.