Easy Read Information and Healthy Lifestyle Advice

Maintaining a healthy weight can improve overall health and reduce the risk of conditions such as heart disease, type 2 diabetes, and some cancers. Losing weight does not have to involve drastic changes. Small, gradual changes to eating habits and activity levels can make a big difference over time.

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Simple Steps to Support Weight Loss

Healthy weight loss is about making sustainable lifestyle changes.

Helpful Tips

• Plan meals in advance
• Avoid waiting until you are very hungry before eating
• Aim for three regular meals each day
• Keep a food diary to track your progress
• Choose smaller portions where possible
• Use a smaller plate at mealtimes
• Sit at a table when eating
• Keep active and find activities you enjoy

Small changes are often easier to maintain and can lead to long-term success.

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Building a Healthy Plate

A balanced plate can help with portion control and healthy eating.

Aim For:

Half of your plate

• Fruit and vegetables

One quarter of your plate

• Protein foods such as meat, fish, eggs, beans, lentils, or tofu

One quarter of your plate

• Starchy foods such as bread, rice, pasta, potatoes, or cereals

This simple approach can help create balanced meals and support healthy weight management.

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Making Healthier Food Choices

Choose More:

• Fruit and vegetables
• Wholemeal bread and wholegrain cereals
• Lean meats and fish
• Beans, lentils, and pulses
• Lower-fat dairy products
• Water and sugar-free drinks

Try To Reduce:

• Fried foods
• High-fat snacks
• Sugary foods and drinks
• Large portion sizes
• Frequent treats

Remember that occasional treats can still be enjoyed as part of a balanced diet.

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Healthy Snack Ideas

If you feel hungry between meals, choose lower-calorie snacks such as:

• Fresh fruit
• Celery and carrot sticks
• Low-fat yoghurt
• Sugar-free jelly
• Plain popcorn
• Reduced-calorie soup
• A small portion of dried fruit

Aim to keep snacks to two or three portions each day if needed.

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Meal Planning Ideas

Planning meals can help you make healthier choices and avoid last-minute decisions.

Breakfast Ideas

• Wholegrain cereal with semi-skimmed milk and fruit
• Porridge with fruit
• Wholemeal toast and fruit
• Poached egg on toast
• Beans on toast with low-fat yoghurt

Light Lunch and Evening Meal Ideas

• Wholemeal sandwiches with lean fillings
• Jacket potatoes with healthy toppings
• Soup with wholemeal bread
• Omelettes with salad
• Pitta bread with lean protein and salad

The full guide includes additional meal suggestions and portion guidance.

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Staying Active

Physical activity can help with weight loss and improve overall health.

Choose activities that you enjoy and build them into your daily routine. This could include:

• Walking
• Swimming
• Cycling
• Gardening
• Dancing
• Exercise classes

Being active regularly can support both physical and mental wellbeing.

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Setting Realistic Goals

Weight loss is a journey and small changes can make a big difference.

Consider Goals Such As:

• Eating more vegetables
• Drinking more water
• Reducing sugary snacks
• Walking more often
• Preparing meals at home

Focus on achievable goals and celebrate progress along the way.

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Further Information Available

This webpage provides a summary of the weight management guide.

The full downloadable PDF includes:

• Portion size guidance
• Healthy plate examples
• Healthy snack ideas
• Meal planning advice
• Breakfast and meal suggestions
• Goal setting worksheets
• Additional weight management resources

For complete guidance and practical examples, please download the full PDF resource.

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Need Further Support?

If you would like support with weight management, healthy eating, or nutrition, please speak to your GP, Practice Nurse, Dietitian, or Healthcare Professional.