Everyone can benefit from eating well and moving more. For most people, healthier eating and being more active is the most effective way to lose weight in a healthy and sustainable way. There is a range of free support options in Dudley to help you to meet your weight loss goals.
A healthy lifestyle is the best way to reduce your risk of heart disease, type 2 diabetes and some cancers.
If you are not sure whether you are a healthy weight you can use the NHS BMI healthy weight calculator to give you an idea of what your weight should be for your height.
Healthy eating
Eating well doesn’t mean giving up all your favourite foods — it’s about making smarter choices more often.
We have pages on our site with advice on healthy eating and a selection of delicious healthy recipes. To lose weight you can try these tips.
- Eat more foods with higher vitamins and minerals like fruits, vegetables, lean proteins, and whole grains.
- Limit processed foods, like takeaways, packaged snacks, sugary drinks, and foods high in saturated fats.
- Choose healthy fats like seeds, oily fish, olive oil, avocado, and nuts.
- Drink plenty of water throughout the day.
Exercise
Being active helps you burn calories, build strength, and feel better — physically and mentally.
There are lots of free or low-cost ways in Dudley to help you to move more. You can also use the Dudley CI to find a range of local activities to choose from. Finding activities you enjoy will make it easier to stick with your exercise routine.
- Adults should aim for at least 150 minutes of moderate-intensity activity a week: This can include brisk walking, jogging, swimming, or cycling. You can start small and build up gradually.
- Include exercises that build muscle and strength twice a week like yoga, weights or bodyweight exercises like squats and push ups.
- Break up long periods of sitting with short bursts of activity, even a few minutes can make a difference.
Other tips
Weight loss isn’t just about diet and exercise. Your sleep, stress levels, and the right support all play a role.
- Get enough sleep: being tired can increase hunger and lower motivation to be active.
- Manage stress: Stress and low mood can lead to overeating and weight gain.
- Seek support: There is no one size fits all approach. Talk to your GP or explore local weight management services.
- Be patient and consistent: Sustainable weight loss takes time. Focus on progress you have made and continuing to make healthy choices every day.
Local support to lose weight
- Your Health Dudley – Weight management service and adult lifestyle advice and support
- Our Move More section of the website has a range of free local opportunities and support to get active
- If you are worried about your child’s weight, we have more information about support available
- Social Prescribers – Supportive conversations and health and wellbeing support
- Health and Wellbeing coaches – Supportive conversations to identify needs and set goals
- Self-management programme – Support for those with long term conditions to meet their health goals
- Exercise referral – support for specific health conditions and options for reduced cost access to leisure services
National support
Explore these free NHS tools and resources to support your journey:
NHS Better Health download the free 12-week weight loss plan and access helpful tools.
NHS Fitness Studio Free instructor-led exercise videos including dance, yoga, and more
NHS Healthier Families Discover over 100 healthy, affordable family-friendly recipes.
NHS tips to help you lose weight Practical advice and links to support
Other benefits of losing weight
Losing weight may have other health and wellbeing benefits. Noticing these benefits can help keep you motivated.
- Improved confidence and self-esteem
- More energy and better sleep (reduced snoring and sleep apnoea)
- Reduced breathlessness and sweating
- Less joint pain
- Less indigestion, heartburn and acid reflux
- Improvements in erectile dysfunction
- Reduced urinary incontinence
- Relief from symptoms of polycystic ovary syndrome (PCOS)