Creating the best weight loss programme

A weight loss programme isn’t about strict rules or quick fixes – it’s a simple plan that helps you build daily habits around food and movement so your body can change in a healthy way.

Planning is important when it comes to weight loss. Steady progress works far better than bursts of extreme effort followed by burnout and exhaustion.

So here, we’ll cover everything from setting goals and shaping your diet to building an exercise routine you can stick to, helping you create a programme that supports sustainable weight loss.

Key points:

• A successful weight loss programme starts with planning and realistic goals
• Small, consistent changes are more sustainable than extreme approaches
• The best programme is one that fits your lifestyle and supports long-term habits

What is a weight loss programme?

A weight loss programme is a way of structuring your eating, movement and daily habits in a healthy way to help you lose weight steadily and safely.

It gives you a basic map to follow, helping you make consistent choices instead of relying on willpower alone. The best programmes are also personal, shaped around your lifestyle and based on your starting point, so they feel realistic and easy to stick with in the long run.

How does planning help my weight loss journey?

Planning removes much of the guesswork from weight loss. Instead of making daily decisions on the spot, you already know what you’re working towards and how you intend to get there. This makes healthy choices feel more automatic, especially on those days where energy or willpower is lacking.

Planning also helps with consistency. When your food and exercise goals are mapped out, you’re less likely to swing between extremes of strict dieting and giving up altogether. A basic plan gives your efforts a regular beat, helping your body respond more reliably over time.

Planning in advance supports motivation and accountability too, which is important when it comes to weight loss. Having clear goals and a sense of direction makes progress easier to notice and celebrate. It gives you something to come back to when motivation dips, reminding you where you started and what you’re working towards.

What goes into weight loss programme planning?

A well-rounded weight loss programme doesn’t need to be complicated, but it does benefit from setting out some fundamentals. These usually include:

• A baseline measurement. This is your starting point so you can track progress meaningfully
• Setting achievable goals using SMART planning, so you can create clear and realistic targets to work towards
• Diet and nutrition changes, which shape your eating habits to support a calorie deficit
• Exercise and physical activity changes, which build regular movement into your routine in a manageable way
• Sustainability. Choosing an approach you can realistically maintain
• Motivation. Putting things in place to help you stay consistent when enthusiasm fades

Baseline measurement

A baseline measurement simply means understanding your starting point before you begin a weight loss programme. This usually starts with weighing yourself, but it can also include taking body measurements or logging your current energy levels and habits.

These measurements then give you a clear comparison point for the future. Instead of guessing whether things are working, you have something solid to measure any progress against.

A clear starting point makes progress easier to track, too. Weight naturally goes up and down from day to day, so looking at trends over time gives you a more accurate picture of how your programme is really working.

Ayesha Bashir, weight loss expert at myBMI

How does measuring my starting point help me plan my weight loss programme?

Taking a few simple baseline measurements isn’t about passing judgement on yourself – it’s about gathering useful information to work with. Here’s how:

• It helps you set realistic expectations, so your goals feel achievable rather than overwhelming
• It lets you track meaningful progress, even when the scales move slowly or fluctuate
• It gives you clear feedback on what’s working and what isn’t
• It makes it easier to adjust your programme over time, instead of guessing or giving up too soon

Set achievable goals (SMART planning)

What is SMART planning?

SMART planning is a simple framework for setting goals in a way that makes them easier to stick to and measure. It stands for Specific, Measurable, Achievable, Relevant and Time-bound.

S – Specific

Set goals that are clear and focused rather than broad or vague. So instead of saying “eat better,” aim for something more concrete like cooking a healthy dinner at home four nights a week.

M – Measurable

Make sure you can track your progress in some way. This might be through weight changes, body measurements, how your clothes fit or how often you exercise. Having something you can record helps you see that your efforts are adding up.

A – Achievable

Keep your goals realistic. Losing a small amount of weight steadily over a longer period is far more sustainable than trying to lose a large amount very quickly. Goals should stretch you slightly but still feel possible day-to-day.

R – Relevant

Focus on goals that support weight loss such as improving your diet, increasing physical activity or building healthier habits. This keeps your energy directed towards changes that help you move forward.

T – Time-Bound

Give your goals a gentle deadline. Having a target date creates a sense of focus and motivation. It also gives you a natural point to review what’s working and adjust your plan if needed.

Diet & nutrition changes

Diet plays a central role in any weight loss programme, but it doesn’t need to feel restrictive or be overly complicated. Small changes to what and how you eat can make a big difference over time. The aim isn’t perfection - it’s about building a way of eating that supports weight loss while still allowing you to enjoy life.

Ayesha Bashir, weight loss expert at myBMI

Let’s break down some popular ways to tackle this:

Calorie deficit

Weight loss happens when your body uses more energy than it takes in; this is called a calorie deficit. You don’t need to count every calorie to make this work if you don’t want to. It often comes naturally from eating slightly smaller portions, choosing more filling foods and being more mindful of your snacking habits.

A small calorie deficit is far more sustainable than extreme restriction. It supports steady fat loss without leaving you feeling hungry or deprived.

Balanced diet

A balanced diet includes a mix of protein, carbohydrates, healthy fats, fruit and vegetables across your meals. This helps your body get the nutrients it needs during your weight loss programme.

Protein can help you feel fuller for longer, fibre supports digestion and appetite control while healthy fats add flavour and satisfaction. When you balance your meals, it becomes much easier to stay consistent and avoid overeating.

Mindful eating

Mindful eating is simply paying attention to what, when and how you eat. Try slowing down and eating without distractions; noticing when you’re hungry and when you’re full can naturally reduce overeating.

Healthy food swaps

Healthy swaps are a simple way to reduce calories without depriving yourself of things you love. This might mean choosing grilled foods instead of fried, swapping sugary drinks for water or diet options, or adding more vegetables to meals to increase how much you eat without adding lots of calories.

Vitamins and supplements

In some cases, vitamin or mineral deficiencies can make weight loss harder. Low levels of certain nutrients may affect appetite, energy levels and digestion which can all influence how easy it feels to stick to a programme.

If you suspect a deficiency, it’s best to speak to your doctor before starting supplements. They can help identify any nutrient gaps and advise on whether supplements are actually needed, rather than guessing or taking products unnecessarily.

Exercise & physical activity changes

Exercise supports weight loss by helping you burn energy. It also improves your overall health and mood, which is important if you’re embarking on a new weight loss programme.

It doesn’t need to be intense or time-consuming to be effective. What matters most is finding things you can do regularly and which you enjoy enough to keep you going back for more.

150+ minutes of exercise per week

A useful guideline is aiming for around 150 minutes of moderate exercise per week. That might sound like a lot, but it breaks down to just over 20 minutes a day, or 30 minutes five times a week.

The exercise activities could include walking, cycling, swimming, gym workouts, home exercise videos or anything that gets your heart rate up slightly and your body moving. And remember, you don’t have to do it all in one go – shorter sessions spread out across the week work just as well.

Vary workouts

Changing up your workouts keeps things interesting and supports different parts of your body. Here’s how varying your workouts can help:

• Avoids boredom: variety makes exercise feel less repetitive and more enjoyable
• Supports different muscle groups: mixing cardio, strength and flexibility work helps build a more resilient body
• Improves consistency: when exercise feels fresh and manageable, you’re far more likely to stick with it week after week.

Making your plan sustainable

The most effective weight loss programme for you is the one you can actually stick to. Sustainability matters more than speed, because long-term results come from small habits repeated consistently over time.

Build healthy habits

Healthy habits create a strong foundation for steady weight loss.

Drinking plenty of water is a good habit to get into early on. Hydration helps support digestion and energy levels and avoids confusing thirst with hunger, which often leads to unnecessary snacking.

Dehydration can cause temporary water retention, which may make the scales go up even when you’re losing fat. This might feel discouraging, but it’s simply your body holding onto fluid.

Budget for your plan

Your programme should feel affordable as well as effective. Choose meals and activities you can afford now and in the long term, as it’s more likely you’ll stick with them. Expensive diet foods, supplements or posh gym memberships aren’t necessary for weight loss to work.

Keeping things affordable is motivational too. When a plan creates stress around money it becomes harder to maintain and easier to abandon altogether when an unexpected bill appears.

Don’t over-exercise

Consistency matters far more than intensity. Moderate (but regular) exercise supports fat loss and recovery much better than extreme workouts which can be followed by burnout or injury.

Balancing activity with rest days and lighter sessions helps your body recover and makes it easier to keep exercise as a long-term habit rather than a short-term push.

Staying motivated during your weight loss programme

Motivation will naturally rise and fall over time. The key isn’t staying motivated all the time, but getting into simple habits that help you stay consistent when motivation dips.

Remember:

• Low-motivation days will happen – don’t treat them as failure
• Use structure and routine to guide your actions instead of relying on willpower alone
• Focus on small, repeatable habits rather than perfection
• Notice non-scale wins like better energy, fitness, mood or confidence
• Remind yourself why you started whenever things feel hard

For extra support and practical tips, our weight loss motivation guide explains how to stay consistent and positive over the long term.

Frequently asked questions

What is the best weight loss programme for long-term results?

The best programme is one that fits your lifestyle, feels realistic and focuses on sustainable habits rather than quick fixes.

How do I build a weight loss programme I can stick to?

Keep your programme simple: personalise it to your routine and preferences and focus on small changes you can repeat consistently.

How long should a weight loss programme last?

A good starting point for a weight loss programme is 12 weeks, after which you can check your progress and tweak it if necessary. But for many, there is no fixed end date. A good programme can evolve into long-term habits you maintain even after reaching your initial goal.

Can I change my weight loss programme over time?

Yes – in fact, adjusting your plan as your body, lifestyle or goals change is a normal and healthy part of the process.

What if my weight loss programme stops working?

Small plateaus or stubborn progress is normal. Review your habits, make gentle adjustments and give the changes time to work before overhauling everything.

Sources:

• Lose weight. NHS. [Accessed 21/01/2026]
• Weight loss: 6 strategies for success. Mayo Clinic. [Accessed 21/01/2026]
• S.M.A.R.T. Weight Loss & Your Fitness Device. WedMD. [Accessed 21/01/2026]
• What is a calorie deficit? WedMD. [Accessed 21/01/2026]
• Healthy eating when trying to lose weight. NHS. [Accessed 21/01/2026]
• Physical activity guidelines for adults aged 19 to 64. NHS. [Accessed 21/01/2026]
• Dietary supplements. National Institutes of Health. [Accessed 21/01/2026]