How do I lose weight without a diet?

Many people do, by changing everyday habits rather than following a strict plan: eating more slowly, noticing when you are actually hungry, moving a little more and sleeping better. It tends to be slower than a crash diet, but easier to keep up. Weight is personal and complicated, so it is worth a word with your GP if you are worried about it, if it is changing without you trying, or if you have a health condition.

What changing habits rather than dieting means

Instead of cutting out foods or counting every calorie, you change a few small things and let them add up. Many people find this feels less like a battle, because there is no list of rules to break.

• Eat more slowly. It takes a little while for your body to signal that you are full, so slowing down helps you notice it.
• Check in with hunger. Ask yourself whether you are hungry, bored, tired or stressed before you reach for food.
• Add before you take away. More vegetables, fruit, beans and protein tend to crowd out less filling foods without feeling like loss.
• Keep portions sensible. A smaller plate or serving up in the kitchen rather than at the table can help.
• Move in ways you like. Walking, dancing, gardening and swimming all count.
• Protect your sleep. Many people find they crave more when they are tired.

What a weight support practitioner does

Practitioners in this area, such as weight management coaches and some hypnotherapists, help you look at your habits and the feelings around food without handing you a rigid plan. A first session is usually a conversation about your eating, your routines, what you have tried before and what you would like to be different.

From there you might agree a few small goals, learn ways to slow down and notice hunger, and talk about emotional eating. Some use hypnosis or guided relaxation to help you feel calmer and more in control around food. You usually take something home to practise between sessions.

How many sessions will I need?

It varies. Many people book a short block of around four to eight sessions, a week or two apart, so there is time to try things out and talk about what happened. Some feel they have what they need sooner, and some carry on for longer for support. It is fair to ask at a first chat how your practitioner would plan it.

Roughly what does it cost?

Private weight support sessions in the UK are commonly from £50 each, and often more in big cities. Many practitioners offer a free first chat or a block price that works out lower per session. Check the length of a session and the cancellation terms before you book.

Where it fits alongside NHS care

The NHS suggests a balanced diet, regular activity and, for some people, support from a weight management service, and your GP can tell you what is available where you live. Many people use a practitioner alongside that for the day-to-day habits and the feelings around eating. It is not a replacement for medical care, so please don't stop or change any treatment or medication because of a session.

When to see your GP first

Please talk to your GP before you start, and tell your practitioner, if you are losing or gaining weight without trying, if you have diabetes, a thyroid problem or another long-term condition, if you take medication, or if you are pregnant or breastfeeding. Please also see your GP if you think your relationship with food may be becoming a problem, for example if you are eating very little, binge eating or making yourself sick. A good practitioner will tell you if another route is better first.

This page is general information, not medical advice. If you have symptoms that haven't been checked, or you are under medical care, please talk to your GP as well.

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