Looking for a safe, proven way to lose weight without paying for expensive diet plans or subscriptions? The free NHS weight loss plan gives you everything you need — expert guidance, meal plans, and weekly support — all backed by the UK’s most trusted health service.
This simple, step-by-step 12-week programme is designed to help you make lasting lifestyle changes. Best of all, it’s completely free — no hidden costs, no sign-ups to premium apps, just reliable health advice that works.
đź©ş What Is the Free NHS Weight Loss Plan?
The NHS Weight Loss Plan is a structured 12-week programme that helps you build healthier eating and exercise habits.
It’s available as a mobile app and online guide — so you can start whenever and wherever you like.
Here’s what it includes:
- Weekly goals: Realistic and achievable targets to help you lose 0.5–1kg per week.
- Healthy meal ideas: Balanced recipes designed to reduce calories without giving up taste.
- Activity planner: Tips to add more movement into your day.
- Progress tracking: Log your weight and see your improvements over time.
🍽️ How Does the NHS Recommend You Lose Weight?
The NHS plan focuses on small, sustainable changes — not crash diets. Its approach combines sensible eating with regular activity to help you create a healthy calorie deficit.
1. Eat Smarter, Not Less
- Create a gentle calorie deficit: The NHS suggests reducing your intake by about 600 calories a day — around 1,400 calories daily for women, depending on your goals.
- Fill up on nutrient-dense foods: Choose high-fibre carbs (wholemeal bread, oats, rice), lean proteins (chicken, beans, fish), and plenty of fruit and veg.
- Cut back on processed foods: Limit takeaways, sugary snacks, and fizzy drinks — save them for an occasional treat.
- Cook at home: Home-made meals mean full control over ingredients and portions.
đź’ˇ Want to stay on track? Try our free Calorie Calculator to estimate your ideal daily intake and healthy calorie deficit.
2. Move More, Feel Better
Exercise doesn’t have to mean joining a gym — even brisk walking, cycling, or dancing at home counts.
- Aim for 150 minutes of moderate activity a week (about 30 minutes a day, five days a week).
- Start small: Even short bursts add up — 10-minute walks are a great start.
- Do what you enjoy: The more fun it is, the easier it becomes to stick with it.
✨ Use our Weight Loss Calculator to see how your activity levels and calorie goals can help you reach your target weight.
đź’» Extra Free NHS Support
If you’re living with obesity, diabetes, or high blood pressure, you might qualify for the NHS Digital Weight Management Programme — another free 12-week online course with expert coaching and community support.
You can ask your GP for a referral or get invited directly through the NHS.
🌿 How to Start Your Free NHS Weight Loss Plan
Ready to begin your journey? It’s simple:
- Visit the official NHS page.
- Download the free NHS Weight Loss Plan app from the App Store or Google Play.
- Sign up for weekly guides by email or follow along online.
- Consult your GP if you have medical conditions or want tailored support.
đź’¬ Tips for Staying Motivated
- Be patient — real results take time.
- Celebrate small wins every week.
- Track progress in your app or with our Weight Loss Calculator
- If you ever feel stuck, revisit the plan’s early weeks to refresh your habits.
đź’– Your Health Is the Ultimate Freebie
In a world full of pricey diets and quick fixes, the free NHS weight loss plan stands out as a genuine, science-backed solution that actually works. It’s designed for long-term success — not just short-term results.
Take control of your health, one week at a time.
Use our free Calorie Calculator to support your 12-week plan, and start feeling stronger, lighter, and more confident today.
👉 Start now with the official NHS Weight Loss Plan: www.nhs.uk/better-health/lose-weight/
Real Progress in 12 Weeks
The image below represents the spirit of the Free NHS Weight Loss Plan — steady, realistic progress through healthy habits. It’s a before-and-after concept showing a British woman who begins her 12-week journey with determination and finishes feeling stronger, more confident, and full of energy.
This isn’t about extreme dieting; it’s about gradual change, balanced eating, and staying active — exactly what the NHS plan promotes.
Frequently Asked Questions
Is the NHS Weight Loss Plan really free?
Yes! The NHS Weight Loss Plan is completely free to use. You can download the app or follow the 12-week programme online without any subscription or hidden charges. It’s a genuine public-health resource created by the NHS for UK residents. Click the link and get your Free NHS Weight Loss Plan Today!
How much weight can I lose on the NHS 12-week plan?
Most people safely lose between0.5kg and 1kg (1–2lbs) per week. Your results will depend on your starting weight, diet, and activity levels — but the programme focuses on steady, healthy, and lasting progress.
Do I need to count calories on the NHS plan?
You don’t have to, but it helps! The plan encourages mindful eating and portion awareness. For easy tracking, you can use our Calorie Calculator to estimate your ideal daily intake and maintain a healthy calorie deficit.
Can I use the NHS plan if I have health conditions?
Yes – but always check with your GP before starting. If you have diabetes, high blood pressure, or obesity, you may qualify for the NHS Digital Weight Management Programme, which provides extra tailored support.
What tools help me track my progress?
The NHS app includes weight tracking, meal planning, and activity logs. For extra insight, try our free Weight Loss Calculator to estimate how long it may take to reach your goal weight based on your calorie intake.