This is everything you need to know about using the NHS weight loss app (2024)

Take a flick through the app store and you'll find everything from ways of tracking your calories to virtual guides to working out more effectively. So it's no wonder that, a few years ago, the NHS released its own weight loss app. Download it, and you'll get the health service's weight loss plan, which is, essentially, the government's national 12-week guide to losing weight in a healthy and sustainable way.

According to the Health Survey for England 2021, 25.9% of adults in England are obese – having a body mass index (BMI) of 30 or above (more on that later) – with a further 37.9% being overweight but not obese. That means 59% of women are either overweight or obese.

While there has been a growing conversation around BMI's reliability, these statistics still add to the body of information predicting the rising rates of obesity in the UK. Cancer Research estimates that more than 21 million UK adults, or 4 in 10 of the population, will be obese by 2040.

But starting a weight loss program is delicate territory. You don't want to fall prey to restrictive diets or excessive exercise, or sacrifice your mental health. If you do decide that weight loss really is your goal, however, the NHS weight loss plan requires no previous exercise or diet experience and, crucially, it's free to download.

The NHS weight loss app, available on iOS and Android, allows you to access the NHS weight loss plan, a 12-week guide to help you lose weight for good. Part of the government's push to tackle rising obesity levels and get people up and moving, the plan will help you keep track of your exercise, diet and weight loss. You can choose between an app or printable, downloadable PDFs.

Yep, 100% free. The app is designed to make sustainable weight loss accessible for all, which means you won't need to pay a penny to track your progress and learn new healthy habits.

From learning to make healthier food choices, to tracking your activity and progress, as well as exercise plans to help you lose weight, there are a number of features of the NHS weight loss plan designed to help you on your 12-week journey.

Simple to follow, the plan is designed to 'help you lose weight a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.'

Broken down into weeks and days, there are certain targets to hit. Every day, you'll be asked to record your total calorie intake, the amount of minutes you've exercised and whether you've eaten five portions of fruit and veg.

Guideline daily calorie amounts vary, but the NHS states that women should consume 1400 kcal a day and men, 1900 kcal per day.

Weekly, you'll weigh in twice – once at the beginning of the week and once at the end. You'll also be asked to record your waist measurement with a tape measure.

The app makes life slightly easier, in that it prompts you to record all the information in a simple way.

Pinpoint your motivation

Firstly, you'll be asked to pick an answer that reflects why you want to lose weight. Choose from: 'I want to feel fitter and healthier'; 'I've been advised to lose weight'; 'I've been diagnosed with a health condition'; 'I want to improve my mental health'; and 'I have a special occasion to go to'.

The plan says that 'Thinking about your personal goals can help you be more successful'.

Whilst going to a special occasion doesn't seem like the most sustainable reason for trying to get to a healthy weight, whatever gets you started is great. Just remember, long-term goals will keep you going over time and not just for wearing a big hat in a church.

Give extra details

The app will then ask you what other tools you have at your disposal in your weight-loss process, such as GP support, meal deliveries, or other apps or online programs.

Work out your current BMI

Next up, you'll calculate your Body Mass Index (BMI). This will determine if your weight is in a healthy range based on your height, weight, age, ethnicity, and activity levels.

The NHS states that those with a BMI of 30 or over - which would put you in the obese category - are at higher risk of type 2 diabetes, coronary heart disease, and other health conditions, hence the push to get the nation eating better and moving more.

From this calculation, the app will work out how many calories you should be consuming per day and suggest a healthy weight range for you to aim for.

Before we get carried away with our BMI calculations, however, it's important to note that this measurement of health is an area of great contention between experts.

Because it doesn't take lean muscle mass or body fat into account, someone who's shorter with more muscle (which is more dense than fat) could wrongly be diagnosed as being obese or having an unhealthy body mass index.

Moreover, BMI doesn't indicate fat distribution, but abdominal obesity and a larger waist circumference have been shown to be strong indicators of type 2 diabetes.

Your waist-to-height ratio has also been cited as a better predictor of obesity and cardiovascular disease than BMI, with 0.5 being the cut-off ratio above which health risks begin to increase.

So, whilst BMI can be used as a guide, there are other ways to measure health, too – investing in smart scales to check your body fat percentage or booking an appointment with a specialist could help you get a clearer picture.

Fill in a diary

Each day you'll be prompted to fill in your 'diary' – this contains questions related to the food you've eaten, amount of fruit and vegetables you've consumed, and if you've done any exercise and how long for. It's clean and simple to use and helps keep constant track of how you're going.

If you're at a loss as to what types of exercise you should do (and how long for) the NHS guidelines for adults aged 19-64 suggest that you should:

• Aim to be physically active every day. Any activity is better than none, and more is better still
• Do strength-training exercises that work all your major muscles (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week
• Do at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity a week
• Reduce time spent sitting or lying down and break up long periods of not moving with some activity

Discover and learn

There's also a 'discover' section of the app packed full with articles on healthy eating, exercise, alcohol consumption, tips for success and maintaining your healthy weight loss.

And, once you've scoured all the info available on the app, check out other fitness apps that can help you count calories, log your activity or help look after your sleep hygiene.

Your progress

The third section of the app is reserved for tracking your progress on a chart generated by the app. Your weekly weight and waist measurements are kept here to help make seeing your journey as a whole easier than ever.

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