*Welcome to the OutUK series looking at gay men and their health brought to you in association with the NHS* website.**
	Each week we'll tackle a different topic in our A to Z of Gay Health. We'll have features and advice on everything from relationships, sexual health, mental and physical conditions and how to stay fit. You can follow any of links provided below for more information direct from the NHS website, or see this week's feature L: Laxatives.

Tips To Help You Lose Weight

There are lots of ways you can lose weight, from making small changes to what you eat and drink to finding more support.

If you're overweight, losing weight will give you more energy and help to reduce the risk of obesity, heart disease and type 2 diabetes.

Find out if you're a healthy weight

Body mass index (BMI) is a measurement that works out if you're a healthy weight for your height.

You'll need your height and weight to calculate your BMI.

You do not have to do everything at once, try one thing at a time and find what works for you.

get active for 150 minutes a week - you can break this up into shorter sessions
aim to get your 5 A Day - 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
read food labels - products with more green colour coding than amber and red are often a healthier option
swap sugary drinks for water - if you do not like the taste, add slices of lemon or lime for flavour
cut down on food that's high in sugar and fat - start by swapping sugary cereal for wholegrain alternatives
share your weight loss plan with someone you trust - they can help motivate you when you have a bad day

do not lose weight suddenly with diets
do not stock unhealthy food - popcorn, fruit and rice cakes can be healthier alternatives
do not skip meals - you might end up snacking more because you feel hungry
do not finish your plate if you're full - you can save leftover food for the next day

Start moving more and eating healthier with the free NHS Weight Loss Plan or sign-up for a weight loss support group.

Filter by ingredient or time and find a new favourite for the whole family.

Follow an instructor-led workout from the comfort of your own home. Choose from dance, yoga and more.

Find out why you should get 5 portions of fruit and vegetables a day and what a portion size look like.

Self-refer for help with your weight

If you need help managing your weight, you might be able to refer yourself directly to services that can help you, without seeing a GP.

To find out if there are any services in your area:

OutUK's A to Z of Gay Health continues and you can read this week's feature L: Laxatives. We have covered many subjects in this series and you can catch up with all of our Previous A to Z Features. If you want to find out more about this particular topic you can visit the Original article on the NHS website. If you are worried by any aspect of your health make sure you go and see your doctor or book an appointment at your local clinic.
Photos: LightFieldStudios and one of VladOrlov, Stockcube, darak77, ajr_images or rawpixel.com.