10 top tips for weight management

Written by: Professor Barbara McGowan
Published: | Updated: 26/11/2020
Edited by: Cal Murphy

Losing weight can be difficult, and maintaining weight loss can be an even bigger challenge. Top endocrinologist Professor Barbara McGowan gives her expert advice – here are her ten top tips for weight management:

  1. Eat regular meals.
  2. Don’t skip breakfast.
  3. Reduce portion sizes and eat from slightly smaller plates.​
  4. Have a balanced diet without cutting any particular food group. However, you should ensure that there is quite a high amount of protein in the diet.
  5. Improve your sleep patterns. Have a really good sleep habitus and ensure that you get ideally eight hours a night, but at least seven hours of sleep a night. We know that poor quality sleep is associated with metabolic abnormalities.
  6. Increase exercise. This doesn't necessarily mean having to go to the gym, but to just trying to walk more or use the stairs more.
  7. Drink plenty of water.
  8. Decrease alcoholic intake.
  9. Do not ban any particular food in your diet because you know that otherwise, you’ll just be craving for it.
  10. Seek advice from a health care professional, whether it’s your GP or your local dietician, as they may be able to signpost you to the right help; to guide you through your journey and help you to achieve weight loss.

If you are overweight or suffering from obesity, and you want to know how to lose weight, there are several options aside from the weight loss tips given here. These include pharmacotherapy, endoscopic options, such as a gastric balloon, and bariatric surgery, such as a gastric band. You can consult your GP or an endocrinologist for more advice on the best option for you. There is always help available for those trying to improve their health, and you should never be afraid to ask for it.

By Professor Barbara McGowan
Endocrinology, diabetes & metabolism

Based in London, Professor Barbara McGowan is a leading expert in endocrinology. Her special interests include weight loss, bariatric medicine, polycystic ovarian syndrome, thyroid problems, infertility, adrenal disease and pituitary disorders.

Outside of her clinic she is dedicated to research, her work has been recognised by NIHR/RCP who awarded her for her 'outstanding contribution to research' in 2016.

She has published extensively in high impact journals, including the Lancet and New England Journal of Medicine. She practices from Guy's Hospital and BMI Bishops Wood while also serving as an Honorary Professor at King's College London.

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