Weight loss guide

Weight loss is one of the most common health concerns, but it is also one of the most difficult to navigate. With the array of diets and trends promising rapid results, it can be difficult to know what will work for you.

This guide explains the science behind healthy, sustainable weight loss, the impact excess weight can have on your health and wellbeing, along with the clinical and at-home treatment options available. We’ll also explore some preventative strategies and how to choose the most appropriate approach for your individual circumstances.

What is weight loss? 

Weight loss refers to reducing overall body weight, usually through a combination of dietary changes, increased physical activity and lifestyle adjustments.

For most people, healthy weight loss occurs when the body uses more energy than it consumes, creating a calorie deficit.

However, sustainable weight management is about far more than simply ‘eating less’. Physical activity, sleep quality, stress levels, hormones, medications, medical conditions and daily habits can all influence weight.

The NHS recommends gradual, sustainable weight loss. A realistic target is typically around 0.5kg to 1kg (1-2lbs) per week.

In terms of your overall weight loss goal, The British Heart Foundation recommends setting an initial target of 5-10% of your body weight over a three-to-six-month period. After this point you can review things according to your personal objectives to help keep you motivated.

Signs that weight loss may be beneficial

Weight loss may be beneficial if:

• Your body mass index (BMI) falls within the overweight or obese category
• You have excess abdominal fat
• Your healthcare professional has recommended weight reduction
• You experience reduced mobility due to weight
• You have weight-related health conditions such as high blood pressure, type 2 diabetes or sleep apnoea
• Everyday activities are becoming more difficult due to your weight

BMI

Medical professionals use the body mass index (BMI) measurement to work out which of four weight categories you fall into: underweight, ideal weight, overweight or obese.

A BMI of 25 or more indicates that a person is overweight, a BMI of 30 or more indicates that a person is obese.

BMI is calculated using your weight and height measurements. The NHS provide an online BMI calculator to help you find out your BMI.

It’s important to remember that BMI is only a guide and it does have some limitations:

• It is only for those aged 18 and over
• It doesn’t apply to pregnant women
• The category thresholds differ slightly with gender and race
• BMI doesn’t take into account adults with a more athletic build and more muscle tissue which is heavier than fat

Waist size 

As well as BMI, waist size can be an indicator of your overall health.

Fat around your middle can increase the risk of conditions such as heart disease, cancer and type 2 diabetes. You can work out if you’re at increased risk by measuring your waist at the mid-point between the bottom of your ribs and the top of your hips.

For men, a waist size of 94cm (37inches) indicates an increased health risk, for women this measurement is 80cm (32inches).

Signs that weight loss may be beneficial – your questions answered

The impact of excess weight on health and wellbeing 

Carrying excess weight can affect both your physical and mental health.

Physical Impact

Excess weight is associated with:

• Type 2 diabetes
• Heart disease
• High blood pressure
• Joint pain and osteoarthritis
• Fatty liver disease
• Reduced mobility
• Sleep apnoea
• Increased risk of certain cancers

Even modest weight loss can improve many of these conditions and reduce future health risks.

Emotional and psychological impact 

Weight concerns can affect:

• Confidence and self-esteem
• Social interactions
• Relationships
• Workplace confidence
• Mental wellbeing

Some people also become frustrated when repeated attempts at losing weight produce only temporary results.

How to choose the right weight loss approach 

Finding the right approach to weight loss is very much an individual choice and there is no single solution that is right for everyone.

A good starting point can be to look at where you are now, where you want to get to and the changes that you could make to get there:

1. Assess your starting point

Consider your: 

• Current weight, BMI or waist size
• Medical history
• Existing health conditions
• Previous weight loss attempts
• Lifestyle and schedule

2. Identify the challenges 

Common barriers to a healthy weight include:

• Emotional eating
• Overeating
• Lack of exercise
• Hormonal changes including menopause
• Stress
• Poor sleep
• Medication side-effects

3. Match the approach to your individual needs 

As a guide, this could look like: 

A consultation with a qualified healthcare professional can help identify the most appropriate strategy for your individual needs and circumstances.

Weight loss treatments

In-clinic options

Professional clinical input can significantly improve your success rates through personalised support and guidance.

In-clinic services can include:

• Weight management consultations
• Nutritional guidance
• Behavioural change support
• Medical assessment 
• Prescribed treatment 
  • Weight loss injections 
  • Oral medication
• Nutritional supplements  

At Hannah London, our London weight management clinic offers a range of medical weight management treatments to help you lose weight in a healthy and sustainable way.

For some patients, lifestyle changes alone may not provide the required health outcomes. Professional clinical support can offer additional tools to help manage weight safely and effectively, particularly where obesity, type 2 diabetes or other weight-related health conditions are present.

At Hannah London, treatment plans are tailored to the individual and may include prescription medications, nutritional guidance and ongoing clinical support.

Weight management injections at Hannah London

Prescription weight loss injections can be an effective option for eligible patients. These treatments work by helping to regulate appetite, blood sugar levels and digestion for the treatment of obesity, type-2 diabetes and associated conditions.

Weight management injections are designed to be used in conjunction with a balanced, healthy diet and regular exercise, which are an essential part of achieving sustainable weight loss.

Mounjaro (Tirzepatide)

Mounjaro is a once-weekly prescription injection that contains tirzepatide. It works by mimicking two naturally occurring gut hormones involved in appetite regulation and blood sugar control. Mounjaro helps eligible patients to feel fuller sooner after eating and experience fewer food cravings.

Ozempic (Semaglutide)

Ozempic is a weekly injectable medication, which is prescribed as a treatment for type-2 diabetes, obesity and associated medical conditions. Semaglutide is the active ingredient in Ozempic. It mimics the action of a hormone released in the gut following food intake, helping the body to produce more insulin when needed and suppress the amount of glucose produced by the liver.

Wegovy (Semaglutide)

Wegovy also contains semaglutide and is specifically licensed for weight management in eligible patients. Administered once weekly, it works by slowing digestion and regulating appetite, helping patients feel fuller for longer to reduce overall food intake.

Oral weight loss medications and supplements

For some individuals, oral prescription medications or supplements may be helpful. These treatments can help support weight loss by reducing appetite and managing food cravings.

Mysimba

Mysimba is a prescription medication that combines naltrexone and bupropion. These active ingredients work together to help control food cravings and reduce appetite, making it easier to maintain healthy eating habits and achieve weight loss, when used alongside a healthy lifestyle.

Nutritional supplements

We also support patients who would like to incorporate supplements into their weight management plan, alongside a healthy diet. Examples include green tea extract, glucomannan, berberine, cayenne pepper, raspberry ketones and bitter orange, which can be used to support weight loss and metabolic health.

A clinical consultation will determine which treatment options will be the most suitable based on your health, medical history and weight management goals.

In-clinic options – your questions answered

At-home strategies 

Many people successfully lose weight by making dietary and lifestyle changes. 

Healthy eating 

The key to weight loss is creating a healthy calorie deficit, which means consuming fewer calories than your body uses each day.  

Whilst individual requirements will vary based on age, height, weight, activity levels and overall health, general NHS guidance recommends the following calorie (kilocalorie) intake guidelines: 

Keeping a daily food diary of everything you eat and drink can make it a lot easier to keep track of your calorie intake, identify any unhelpful habits and help you to plan your snacks and meals.  

The Eatwell Guide

Rather than focusing on eliminating specific foods, the NHS recommends following the Eatwell Guide, which encourages a balanced approach to nutrition.

A healthy diet should aim to include:

• Plenty of fruit and vegetables (at least five portions per day)
• Higher-fibre starchy carbohydrates such as wholegrain bread, oats, brown rice and wholewheat pasta
• Moderate amounts of lean protein including fish, poultry, eggs, beans and pulses
• Dairy foods or dairy alternatives
• Small amounts of unsaturated oils and spreads
• Adequate hydration throughout the day, including plenty of plain water

Foods high in sugar, saturated fat and salt can still be enjoyed occasionally but should form a much smaller proportion of your overall diet.

Even healthy foods can contribute to weight gain if portions are consistently larger than your body’s energy requirements. Understanding appropriate portion sizes can be an effective way to manage calorie intake, whilst still enjoying your mealtimes.

Helpful strategies include:

• Using smaller plates and bowls
• Filling half your plate with vegetables or salad
• Eating slowly and mindfully
• Waiting 20 minutes before taking second helpings
• Storing away leftovers

The British Heart foundation has lots of helpful tips for managing portion size.

Physical Activity

The NHS recommends aiming for at least 150 minutes of moderate activity each week. This can include:

• Walking
• Cycling
• Swimming
• Strength training
• Fitness classes

For an activity to have a significant health benefit, it needs to be quick enough to raise your heart rate, make you breathe faster and feel warmer.

Activity helps support weight loss and improves long-term weight maintenance.

Sleep and stress management

Not getting enough sleep can affect weight loss.

Poor sleep can influence the type of foods you choose, such as more calorific snacks, plus it can make you less likely to exercise and take the time to cook healthy meals.

It can also affect your mood and behaviour.

Find out more about healthy sleep habits from the NHS.

At-home weight loss strategies – your questions answered 

Other options

Body contouring and fat reduction treatments 

Diet, exercise and medical weight management treatments can help reduce overall body weight.  

For pockets of more stubborn fat, body contouring treatments are designed to target localised fat deposits and enhance body shape.  

They are most suitable for patients who have lost weight and are looking to refine specific areas. 

Cryolipolysis (Fat Freezing) 

Cryolipolysis, commonly known as fat freezing, is a non-invasive treatment that uses controlled cooling technology to target stubborn fat deposits. The cooling process damages fat cells beneath the skin, which are then gradually removed by the body’s natural processes. 

Cryolipolysis can be particularly effective for areas including the abdomen, hips, back, upper arms and inner thighs.  

Emerald Cold Laser  

Emerald Cold Laser Lipolysis is an innovative, non-invasive treatment that uses cold (non-thermal) laser technology to target unwanted fat deposits. Unlike treatments that freeze or destroy fat cells, Emerald laser encourages fat cells to release their fatty content, which is then naturally processed by the body. 

The treatment is painless, requires no downtime and can be used on larger treatment areas such as the waist, hips and thighs, as well as smaller areas including the chin, neck and knees.  

Lemon Bottle fat dissolving injections 

Lemon Bottle is a non-surgical fat dissolving treatment designed to target small, localised pockets of fat on the face and body.  

The treatment contains Riboflavin, Bromelain and Lecithin that help break down fat cells, which are then naturally processed and gradually eliminated by the body. 

Weight loss surgery 

For some people with severe obesity and associated health conditions, bariatric surgery may be considered when other approaches have not been successful. 

Other weight loss options – your questions answered

Preventative strategies 

The best approach to weight management is prevention. Taking a consistent approach to a healthy lifestyle will help you to avoid weight gain. 

It helps to build sustainable habits such as: 

• Regular meals
• Balanced nutrition
• Consistent activity
• Adequate sleep
• Stress management

Regular monitoring can help identify small changes in your weight before they become bigger challenges, it helps to keep an eye on your: 

• Weight or BMI
• Waist measurement
• Fitness level
• Energy levels
• Lifestyle habits

Loughborough University have come up with a helpful list of ten small changes you can make today to prevent weight gain.

Preventative strategies – your questions answered 

Summary

Sustainable weight loss comes from creating lifestyle habits that support long-term health.  

This means focusing on nutrition, physical activity, sleep, stress management and behavioural changes. 

However, a successful weight loss journey often requires additional support to get you on the right track.  

Access to professional clinical guidance can help you understand the factors affecting your weight and identify the most suitable approach for your circumstances, whether that’s nutritional advice or prescribed treatments. 

Here to support you throughout your weight loss journey

At Hannah London, we’re here to help kickstart your weight loss journey, provide personalised guidance and support you in achieving long-term results. 

We closely monitor you throughout, to ensure that your weight loss is both healthy and sustainable.  

To book your appointment please book online, call us on 020 8202 6187 or email info@hannahlondon.com.