Written by Dr Andrew Stein, Consultant Physician (Hospital Specialist), UHCW Coventry. Last updated: July 2026
Losing weight permanently requires a long-term shift in both daily habits and your overall approach to nutrition. Being consistent is the key.
Many of my patients have diabetes, high blood pressure (BP), CKD, and high cholesterol. All four are silent killers, and all four respond well to weight loss if the patient is overweight.
This article summarises the 10 top tips I give my patients on their journey to weight loss and better health.
They are ranked by importance to help you effectively manage your weight, health conditions, and achieve sustainable results – points 1 and 2 are the most important.
1. Eat less than 2000 calories a day (1500 if a woman) – at least six days a week.
2. Be consistent – with your new eating habits to ensure the weight you shed stays off permanently.
Note. If you do these 2 things over a period of months, you will lose weight.
3. Eat only when hungry – to actively prevent emotional eating, or mindless overconsumption.
4. Stick to three meals a day and no snacking – completely eliminate grazing and snacking.
5. Cut out starters and puddings entirely – when dining to easily reduce your total caloric intake without sacrificing your main course.
6. Use the ‘T-Plate’ method for portion control – to format your meals with half a plate of vegetables, one quarter protein, and one quarter carbohydrates.
7. Drink a large glass of water before and during every meal – to promote fullness.
8. Measure weight weekly – using the same scales and at the same time of day to avoid the stress of minor daily fluctuations.
9. Minimise or avoid alcohol – because calories from alcohol accumulate rapidly and lower your dietary inhibitions.
10. Review your medication with your doctor – to identify any factors that might be slowing your weight loss.
We will now go through these 10 points in more detail.
Yes, it is that simple. Consistently maintaining a caloric deficit is the absolute foundation of shedding pounds, making this the single most crucial step in your journey.
Prioritising calorie control largely relates to proper portion control. Men and women need different daily targets:
Men: Should target under 2,000 calories per day.
Women: Should target under 1,500 calories per day.
By adhering to these targets at least six days a week, you create a ‘biological necessity’ for your body to tap into stored adipose tissue (fat) for fuel.
Calorie Counting Apps
Self-monitoring is the highest predictor of success, and people who track their food lose significantly more weight. To stay on track, consider using food calorie apps:
MyNetDiary: Renowned for its massive, verified food database and ease of use.
Noom: Focuses on the psychology of eating and habit-building.
Sustained weight loss requires a long-term commitment to your new habits rather than jumping between short-lived, restrictive fad diets.
True success lies in consistency and completely redefining your relationship with food so that the weight you lose stays off permanently.
Focus on long-term behavioural change rather than quick fixes.
Important Note: You need to be consistently below 2000 (or 1500) calories 6 days a week to lose weight. One day a week, you can bend the rules.
Learning to tune into your body’s actual physiological hunger signals prevents emotional eating and unnecessary overconsumption.
Do not eat out of boredom, habit, or stress. Before reaching for food, check in with yourself to ensure you are experiencing true physical hunger.
Sticking strictly to three structured meals helps regulate your metabolism and eliminates the hidden, extra calories that come from mindless grazing throughout the day.
Eating three meals a day means completely eliminating snacks. Try to eat at roughly the same time. The evening meal should not usually start after 8pm.
Keeping eating windows structured ensures your insulin levels can stabilise and keeps your total daily caloric intake low.
Cutting out appetisers and desserts during a meal is a straightforward, effective way to reduce your caloric intake significantly without sacrificing the main course.
Eliminating the multi-course approach to dining keeps your meals focused, portion-controlled, and clear of excess sugar and fats.
Visual cues are often more effective than scales. Use a medium-sized plate and apply the T-Plate Model, which aligns with the NHS’s Eatwell Guide principles, to structure your main meals:
Half the plate: Vegetables and/or salad.
One Quarter: Protein.
One Quarter: Carbohydrates.
Important Note. Exactly what you eat and when doesn’t matter as much as maintaining these visual proportions to keep calories in check.
Staying properly hydrated helps prevent you from misinterpreting thirst as actual hunger, which is a common pitfall.
Drinking a large glass of water (or an equivalent calorie-free beverage) before and during your meal promotes a feeling of fullness, naturally aiding portion control.
Stepping on the scale once a week provides an accurate reflection of your progress while avoiding the stressful, minor fluctuations associated with daily weighing.
For the most accurate tracking, weigh yourself using the same scales, at the same time of day, and wearing the same amount of clothing.
Beer and wine (and all forms of alcohol) are highly calorific. Full stop.
Liquid calories from alcoholic beverages add up incredibly fast and simultaneously lower your inhibitions, making overeating much more likely.
If you do choose to drink, spirits paired with a slimline mixer are the best option, though minimising or avoiding alcohol entirely is ideal.
Certain prescription drugs, such as steroids, can actively trigger weight gain or stall progress in losing weight, making it vital to discuss potential alternatives with your doctor.
Conversely, a lack of optimised medication for underlying conditions—such as missing thyroxine if you are hypothyroid—will also contribute to weight gain.
Mm. You need to walk 7km (yes, 7!) to lose 500 calories. I.e. exercise is not an effective of losing weight.
Nonetheless I suggest you get moving for 150 minutes a week: Aim for the NHS Physical Activity Guidelines of 150 minutes of moderate-intensity exercise (like swimming, brisk walking or cycling) each week.
That will not lead to significant weight loss. But it is good for your overall health.
GLP-1 (glucagon-like peptide-1) receptor agonists are highly effective prescription medications for weight loss. I recommend them for many patients who have tried to lose weight for years with little effect.
They work by mimicking a natural gut hormone to suppress your appetite, slow digestion, and increase feelings of fullness.
Combined with lifestyle changes, they can help my patients lose between 15% and 25% of their body weight over a year.
Top GLP-1 Medications
What if none of this works?
Bariatric surgery may be needed. It can be life saving.
We have now gone through the 10 medical top tips I give to my patients to achieve sustained weight loss.
Remember, it is a marathon, not a sprint, but by focusing on permanent habit changes, you can achieve sustainable health improvements.
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