STEP2LOSE
Calculator Healthy Eating Challenge
STEP2LOSE HEALTH GUIDE

Simple Habits.
Healthier Progress.

Weight management does not need to be complicated. Focus on realistic changes you can maintain over time.

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Aim for Gradual Progress

Sustainable weight management is usually about consistent habits rather than extreme diets or trying to change everything at once.

A useful general target

NHS guidance suggests people trying to lose weight can aim for around 0.5 to 1 kg (1 to 2 lb) per week.

Your ideal rate can depend on your starting weight, health, medications and individual circumstances.

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Walking Is a Great Place to Start

Walking is a simple way to increase your physical activity. You can start gradually and build your activity as your fitness improves.

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Walk More

Add short walks throughout your day instead of relying on one long session.

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Build Gradually

Increase your activity gradually rather than suddenly making a very large jump.

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Stay Consistent

A routine you can maintain is more useful than an occasional extreme workout.

General UK guidance: adults should aim for at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity, alongside muscle-strengthening activity on at least 2 days a week.
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Food Quality Still Matters

Weight loss requires using more energy than you consume over time, but healthy eating is about more than simply reducing calories.

🥦 Fruit & Vegetables

Include a variety of fruit and vegetables in your meals.

🍗 Protein

Include protein foods such as fish, eggs, beans, lentils, lean meat or other suitable alternatives.

🌾 Higher-Fibre Foods

Choose higher-fibre and wholegrain options where practical.

🍬 Watch High-Calorie Extras

Foods and drinks high in sugar and fat can add significant calories without always keeping you full.

🥗 View Our Healthy Eating Ideas →
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Remember Your Fluids

Staying hydrated is part of a healthy lifestyle. The Eatwell Guide uses 6 to 8 cups or glasses of fluid a day as a general guide, although individual needs vary.

Water is an easy choice. Lower-fat milk and lower-sugar or sugar-free drinks can also contribute to fluid intake.

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Don't Forget Fibre

UK guidance recommends adults aim for around 30g of fibre per day as part of a balanced diet.

Useful sources include wholegrains, oats, beans, lentils, chickpeas, vegetables and fruit.

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Weight Isn't the Only Measurement

BMI can be useful as a general screening measure, but it does not distinguish between muscle and body fat.

Waist-to-height ratio can provide additional information about fat carried around the abdomen. NHS guidance suggests trying to keep your waist measurement below half your height.

Your Simple Daily Checklist

✅ Work towards your walking target
✅ Include vegetables or fruit
✅ Include a source of protein
✅ Drink regularly throughout the day
✅ Reduce long periods of sitting
✅ Focus on consistency, not perfection
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Ready to Start?

Turn your weekly weight-loss goal into a simple daily walking target.

Calculate My Step Target →
Important: Step2Lose provides general educational information and estimates, not medical advice, diagnosis or treatment. Individual needs vary. If you have a medical condition, take medicines that may affect your weight or ability to exercise, are pregnant, have an eating disorder or have concerns about starting a weight-loss or exercise programme, speak to an appropriate healthcare professional.

Free tools to support your walking routine

Set an achievable walking goal, estimate calorie expenditure and keep track of your activity.