What is a healthy weight to aim for?

This is about working out your Body Mass Index (BMI).  BMI uses your height and weight to work out if you're a healthy weight.  You can work your BMI out for yourself using this NHS tool  – it will show you your target range.

For many people living with obesity, aiming for a healthy BMI may not be realistic. Research shows that  even losing just 5% of extra weight will improve your health. The more weight you lose, the greater the health benefits.

What is a healthy waist size?

BMI  doesn’t look at how much fat you have around the middle. That is why you need to measure your waist too.

Healthy weight size all depends on your gender and ethnicity. For a healthy measurement you need to aim to be less than:

• 80cm (31.5in) for all women
• 94cm (37in) for most men
• 90cm (35in) for South Asian men.

This video from Diabetes UK shows you how to measure your waist size.

A healthy diet is all about variety and choosing different foods from each of the main food groups every day. This variety is essential, as no single food contains all the essential nutrients your body needs.

The main food groups are listed below, with links to more information from Diabetes UK:

• Fruit and vegetables
• Starchy foods, like bread, pasta and rice
• Protein foods, like beans, pulses, nuts, eggs, meat and fish
• Dairy and alternatives
• Oils and spreads

Eating a low-carb diet means cutting down on the amount of carbohydrates (carbs) you eat to less than 130g a day.

But low-carb eating shouldn’t be no-carb eating. Some carbohydrate foods contain essential vitamins, minerals and fibre, which form an important part of a healthy diet. 

It’s really important to first reduce your carb intake from unhealthy sources such as sugary drinks, pizzas, cakes, biscuits, chips, white bread, fruit juices and smoothies.

And it is a good idea to get your limited carbs from healthy high-fibre carb foods, such as pulses, nuts, vegetables, whole fruits and whole grains.

Benefits and risks

One of the main benefits of following a low-carb diet is weight loss. This helps to reduce HbA1c and blood fats such as cholesterol. For people with prediabetes, losing weight can reduce your risk of developing type 2 diabetes, and a low-carb diet is one option to help you do this.

However, there’s no evidence that following a low-carb diet is any more beneficial in managing diabetes than other approaches in the long term, including a healthy, balanced diet.

Depending on the approach, following a low-carb diet may also lead to  side effects, such as constipation or bad breath. Although these can be unpleasant, they are usually temporary and shouldn’t be harmful in the long term. Speak to your healthcare professional if you’re concerned about any of these.

You can help make sure you're getting the calcium you need by including unsweetened milk and yoghurt in your diet too. 

Meal plan 

Diabetes UK provides a 7-day low-carb meal plan that you can try.

Mediterranean diets have been associated with reduced risk of high blood pressure and cholesterol which are risk factors for heart disease. A Mediterranean style diet can therefore provide a great option for people at risk of diabetes, as it could help reduce the risk of heart-related diabetes complications.

There’s also evidence to show that the Mediterranean-style diet can promote weight loss and improve blood glucose management.

A Mediterranean diet includes a lot of fruits and vegetables, beans and pulses, nuts and seeds, wholegrains and olive oil. It also includes some dairy (milk and yogurts), lean protein like chicken, eggs and fish, in moderation. Red meat and processed foods are included in much smaller amounts, and wine is included in moderation.

Diabetes UK provide a 7-day Mediterranean diet meal plan that you can try.

Diabetes UK provide a range of low calorie meal plans for men and women, Including vegetarian options.

A low-calorie diet is made up of between 800 to 1200 calories a day. A very low-calorie diet means having less than 800 calories a day. 

Most people who follow these diets use special meal replacement products, likes soups and shakes, which are nutritionally complete. If you chose to try a low-calorie diet, speak to your GP, nurse or dietitian first.

These are short-term diets. You would usually have the soups or shakes for about 12 weeks, then gradually reintroduce normal, healthy food again.

This type of diet isn't right for everyone. You need to talk to your doctor before starting a low-calorie diet, so you can be sure that it's safe and could work for you.

It may sound obvious, but this diet isn’t easy. You'll need a lot of support from your doctor and other healthcare professionals, as well as the people around you.

Benefits and risks of a low-calorie diet

Your doctor can talk to you about the benefits and risks of a low-calorie diet.

A low-calorie diet can have side effects, including:

• constipation
• dizziness
• headaches.

These side effects often go away after a while, but it's important to talk to your doctor if you have any of these, so they can keep a close eye on you.

By putting a weight loss plan in place and noting down your progress, you'll be able to see the positive changes you're making. 

NHS Weight Loss Plan

This is a free NHS weight loss app for IOS and Android. The plan is broken down into 12 weeks, and helps you to:

• • set weight loss goals, plan your meals
  • make healthier food choices
  • get more active and burn more calories
  • record your activity and progress.

Diabetes UK: My weight-loss planner

If you don't want to use a mobile app, you can download this PDF document from Diabetes UK to help you set weight loss goals, track your progress, and keep motivated (PDF download).

Healthy Weight Grampian

• This website aims to provide a range of information which will be useful to anyone who is looking to adopt or promote a healthier lifestyle with the aim of achieving better health and a healthier weight. Resources cover physical activity, eating and drinking, healthy habits and routines, and psychological support.

Diabetes UK Healthy Eating

• Advice and tips on a healthy, balanced diet. Includes  healthy swaps, understanding food labels, how to cook healthier meals, meal planning and shopping on a budget and a recipe finder.

Diabetes UK Learning Zone

• The Learning Zone includes various diabetes resources, including a course on losing weight. This online course is designed to be completed over 6 weekly 10-minute sessions. You will need to give some personal information to register for the learning zone, including your name, email, and postcode.

My Diabetes My Way: Diet and Food

• Dietary advice and resources, useful for those with diabetes and prediabetes.