The 10 Best Ways To Lose Weight


1. Work out how many calories you need per day to lose weight

Everybody burns a different amount of energy per day depending on their height, weight, age, gender and activity level. By getting a rough estimate on how many calories you will burn per day you will have a great starting point on what you should and shouldn’t be eating to help you lose weight. There are many calorie calculators online for you to find this out.

2. Create a routine

The best way to lose weight and to maintain a healthy weight is to create a routine of healthy eating. This way it becomes automatic and you break the bad habits of eating junk food. This is extremely difficult to do but once you can achieve this, you will get long term results! The same with gaining weight, losing weight happens over a period of time. This is down to your daily habits and routines which are either helping you gain weight or helping you lose weight. Once you can create a healthy routine the weight will fall off you and it will also allow you to maintain a healthy weight and a long lasting healthy lifestyle.

3. Be consistent

Consistency is key!! This is the most important factor in losing weight. You must stay consistent over a period of time to get great results. Unfortunately there is no magic formula or magic pill that can make you lose 3 stone over night. It takes time so you need to find a way that works for you that will help you stay consistent and to help you get the results you want! Dont believe the fad diets that will tell you that you can lose 2 stone in a week. To get any realistic results you should aim to be consistent over a 4/8/12 week period depending on how much you need to lose.

4. Exercise

Exercise will speed up your results! If you can be consistent with eating healthy and have a regular exercise routine over a period of time you will see faster results. Exercise also improves your mental state and you are far less likely to over indulge if you have ‘put in the work’ in your exercise routine. You will burn more calories with your exercise creating a greater daily calorie deficit that ultimately will help you burn fat faster!

5. Enjoy the foods you love

To stay consistent you must enjoy the food you love! If you enjoy the foods that you are eating it will allow you to be far more consistent and in the long run will help you lose far more weight. It will also prevent food cravings and prevent you from rebounding and eating 10x more than you should! Everything in moderation! If you use point one and you know how many calories you should be eating, you can fit in the foods that you love with the correct portions and still lose weight!

6. Get plenty of sleep

There are proven studies that sleep is related to wellness and weightloss. Lack of sleep increases the hunger hormones which is why when you have a restless night you can feel constantly hungry and it is extremely easy to pick up that sugary or savoury snack! Sleep is vital for your success and wellbeing. It also links to point number 8 where it can help you reduce your stress levels preventing you from comfort eating and piling on the pounds.

7. Use the MyFitnessPal App to track your calories

This is a fantastic app where you can scan your foods to see how many calories you are actually taking in per day. It helps you have a better understanding on your daily food intake and where you may be going wrong. We highly recommend MyFitnessPal!

8. Reduce stress

Similar to a lack of sleep an increase in stress increases your levels of cortisol. This is where comfort eating comes into play. When you are extremely stressed you are more likely to choose unhealthy options rather than the healthy option. To decrease stress you can exercise (win win!!) or try a form of meditation to stop you from overeating!

9. Understand portion control

Knowledge is power! The more you understand about portion control and what you need the more likely you are to be successful on your weight loss journey. Many many people misinterpret their portion sizes and can be consuming far too many calories than what they should be. Just take a look at the photo of the nuts below and you can see how easy it is to over consume!

If you want to learn more about portion control you can check our blog

10. Create a goal

You are far more likely to succeed if you set yourself a target and a goal. You can then track and improve as you move forward with your healthy eating. By having a plan you are more likely to stay on track, create a healthy routine and be consistent.

All of these factors will contribute to long term weight loss success and we really hope this helps you!


If you would like us to do a plan for you, we have several different calorie plans that can help!   

Apply the discount code NEW25 at the checkout for a huge saving of £25 off your taster plan. You can try our meals and see if we can help you. Hope this helps!


Do I need to exercise to lose weight?

Do I need to exercise to lose weight? 

To lose weight you need to expend more energy than you take in. We all have a different energy requirement depending on your age, height, weight & gender.

We all burn energy at a different rate depending on these factors. This is called your resting metabolic rate. You burn energy every day for normal bodily functions.

 Even if we sat in a chair all day even though it would be considerably less we would burn a certain amount of energy every day just to regulate our normal functions.

Again this will differ from person to person. For example a 25 year old male who is 6 ft tall and weighs 18 stone will burn considerably more than a 50 year old female who is 5 foot 1 and 10 stone even if they did the exact same activities throughout the day. The rate at which we expend energy and potentially lose weight are based on these personal factors.

So to answer this question the answer is NO… not necessarily. If you consume less than you have expended, exercise or not you can lose weight.

However saying this there are many issues regarding not exercising and why we really recommend an exercise routine whilst on a diet meal plan.

Number 1 it will allow you to eat more! Yay! The more you expend through exercise the more food you can eat and we all love eating right!? Also you are less likely to overconsume if you have burned 500 calories through a workout. Depending on the duration and intensity of the exercise it will determine how many calories you have expended and how much more you can eat.

So the first key benefit of exercise and being active is you will burn more energy throughout the day meaning your calorie deficit will be bigger which can potentially lead to faster results.


For example:

Paul consumes 1500 calories on his diet plan and burns 400calories exercising. This means his total energy intake is 1100kcal after minusing the exercise.  Say Paul needs 2500 calories per day to maintain his weight. Now with the reduced calorie intake and exercise combined Paul is on a calorie deficit/reduction of 1400 calories per day.  If Paul can stay consistent with his calorie controlled diet plan and exercise routine you can see how he can see very good weight loss results quite quickly.

A 1400 calorie reduction is an aggressive approach, we recommend a 500 – 1000kcal calorie reduction per day. This will keep the hunger pains away and your more likely to stay consistent over a longer period of time. Also if you go too aggressive with your calorie reduction your body will start burning your muscle for energy and you definately do not want that happening!

This is why we do not recommend seriously low calorie diets and why we have multiple plans so we can help create the best results  for you.

Meals to lose weightBalsamic Chicken & Asparagus - meals to lose weightCreamy butter chicken - weight loss meal plan

The second factor in why we highly recommend daily exercise is that it has many health benefits which are not just related to weight loss.

Exercising reduces your risk of cardiovascular disease, Type 2 diabetes, strengthens your bones and muscles and also helps your mental health and mood.

It has been shown to reduce anxiety, depression and stress. These three factors can all lead to over eating and gaining weight. With exercise yes you burn more calories which can help the weight loss but also helps your mental state which ultimately allows you to create a healthy routine. It will also help you make healthier food choices after you have had a workout.

This is the main reason why we really recommend exercise as it has a domino effect with your eating habits and your lifestyle.

You can definately lose weight without exercise and just with a calorie controlled diet, however to increase your chances of success and to help create a healthy lifestyle we recommend doing some sort of exercise at least 3x per week.


You have to be consistent on your weight loss journey otherwise you will not see any long lasting results. We recommend finding an exercise class or some form of exercise that you enjoy and you know that you can fit into your daily routine. It may be as little as walking the dog 10 minutes longer or it may be finding a spin class at the local gym. The type of exercise you take part in is really dependant on the individual and what you enjoy and can be consistent with.

This is how people change their lives in losing weight and maintaining a healthy weight. Consistency is key!

So to help you on your fitness and weight loss journey…You can lose weight with only a calorie controlled diet and reducing your daily calorie intake. However to achieve faster results, to become healthier and to create a long lasting healthy routine exercise should be an essential part in your weekly routine.

If you need help on your weight loss journey we can help you with our calorie controlled diet plans. They range from 750 – 1750kcal plans and will be tailored to you when you take our nutritional assessment on our home page helping you get the best results possible. This will include breakfast, lunch, dinner and a snack per day.

We have a fantastic saving of £25 on our 1 week taster plan, so you can try our meals/plan to see if we can help you. Use the discount code Taster25 at checkout for this saving. Really hope we can help you lose weight and with the advice above you can create long lasting results.

Any help of further advice about our plans send us an email at [email protected]

Understanding portion control ?

What is portion control?

Portion control is understanding the right amounts of food that you should be consuming at any given time. Lack of portion control is one of the main reasons why people fail to lose or maintain a healthy weight. A lot of the time people believe they are eating healthy food, however their portion sizes are far too big than what they should be. They may be eating all of the ‘good foods’ however if the calories were calculated they would be far too high than what they should be consuming.

As we all know to lose weight we have to burn more energy than we take in. It is easy enough to understand but why do so many of us have problems with being successful with our healthy eating or weight loss?

There are many many reasons why people fail on a diet plan. Portion control is definately one of them. Some people believe that if they fill their plates with the good food they will still lose weight. Unfortunately calories are calories and if you overconsume energy from what your body needs you will store fat and gain weight.

By understanding what your portion sizes should look like you will have a far greater chance or being successful when dieting or on a diet plan.

Tips to regulate your portion sizes

1. Increase your understanding on the energy density of foods.

Having a base knowledge of foods and knowing what calories are in certain foods will help you make healthier choices and give you an understanding of how much energy is on your plate. Once you understand the energy density of most foods, you can then make accurate decisions with your food choices. You will know what to put on your plate and what not to put on your plate. You will also understand the quantities of each. This will definately help you in selecting the right choices on your diet plan.

2. Choose or buy smaller plates

As silly as this may sound, it is extremely easy to overconsume food when you use a big plate.  As we have all been conditioned as kids to ‘clear your plate’ and ‘dont leave any food’ you are far more likely to eat more if you have a bigger plate. Also you may be pleasantly suprised how much you actually don’t need and still feel satisfied.

Take the picture below as an example. Although there is the same amount of food here on both plates, lets be honest how easy would it be to ‘fill up’ the bigger plate? It is natural to think you need more food as the plate looks empty. The calories are still the same but when using a bigger plate it is far easier to put more food on your plate and let your portions get out of control.

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3. Read the recommended portion sizes on the food label and note the calories per portion.

By having a brief read of the food labels this will highlight to you the energy density of the portion size you are about to eat. Again after reading labels for a short period of time you will have a far better understanding on the quantities you should be having and what calories/energy is in what. This may also help you make healthier/different choices when selecting what meals to make/buy. Knowledge is the key to making those healthy choices. You don’t have to go to the extreme with counting every calorie and every food label but having a better understanding will definately help you with your eating habits.

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4. Use a weighing scales

A fantastic way to understand your portions is to buy a digital kitchen weighing scales. You will only have to use this for a short period of time to understand portion sizes. It will raise your awareness on the quantities of foods. This is exactly what makes calorie controlled food and this is how we produce all of our diet meals and diet plans. We freshly prepare all of the meals and they are weighed out in the correct portions for our customers to ensure they are calorie controlled. Once you have done this for a short while you will have a far better idea of calories and what portion sizes should look like.

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Then you can say goodbye to mr weighing scales! You will then be able to accurately estimate your portion sizes without the weighing scales and it will give you the flexibility in wherever you are to make the right judgement as you now know the energy density of the foods and will help you when trying to follow a diet plan. This will really help you over the longer term and highlight the amounts you should be having.

4. Listen to your body

If you are extremely full after having a meal it is probably because you have eat too much and have taken in too much energy. Even if you think you have just had a healthy meal if you do not listen to your body and stop eating when you are full this is also a sign of overeating which will prevent you from losing weight and potentialy make you gain weight. It sounds extremely simple but it is quite easily done to overeat especially if you are enjoying your food and you want to finish your meal. Again this is where it links with our first point with choosing the smaller plate, if its not there you are less likely to eat it!

What we actually need and what we think we need!

You may be surprised what your body actually needs in comparison to what we think we need.

This conditioning is due to a habit/routine that has been created over a period of time. If you have always eat big portions this will be the norm for you and changing this may be quite difficult. You tend to find people who are overweight have family members who may be also overweight. This is down to portion control and what they have been used to eating. Breaking this habit/routine is crucial in developing a healthy lifestyle and to lose weight on any diet plan. Breaking the habit/routine is the hardest part of dieting or losing weight.

Once you replace the big portions for the smaller portions and you break the habit/routine and can stay consistent with your healthy eating this is where you will see great results in your weight loss and overall health. This is where long term weight loss results occur!

So ultimately to have portion control over your food firstly you need to get an understanding of the foods you eat and how many calories they contain. By increasing your knowledge it allows you make healthier food choices.

If you don’t know how to do this read the food labels and then use a digital kitchen scales to weigh out a portion for yourself to work out how much energy it contains. This will most likely shock you. It is extremely easy to put double or triple the recommended portion size into a bowl and demolish it with ease!

Just take a look at these photos below from and no limit personal training. You can see there is a difference of 116 calories in the photo on the left and how easy is that to do!? Just from being unaware of the calories that almonds contain you can easily consume too much energy without realising!

Also taking the photo on the right look at the portion sizes of 100 calories within nuts. If you didn’t know this and you natuarlly thought that nuts are healthy would you actually pick these portion sizes? I know my answer and that would be definately not and probably choose double the amount shown in the photo!
Like many other foods nuts are extremely healthy and contain good sources of fat, fiber and protein. However, these need to be consumed in the right portion sizes otherwise you could be packing on the weight eating all of the ‘healthy foods’.

It is so easy to make these mistakes and so many people do just because of misunderstanding portion control and the energy density of different foods.

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By using the 4 tips above they can really help you eat the right portions and help you lose weight or maintain a healthy eating plan. The greater your understanding on portion control the more likely you will choose healthier choices especially if you are looking to lose weight. Reading food labels and using a digital weighing scales will definately help you achieve this.

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If you really struggle with portion control and would like some help this is where we can help you. We offer several different diet plans. They range from 750kcal to 1750kcal. All of our food is freshly prepared and weighed to create your perfect calorie controlled diet plan. It also is extremely convenient if you have a busy lifestyle and need food on the go and haven’t got time to cook. We will do the work for you so you don’t have to! This includes everything including breakfast, lunch, dinner & snacks. Check out our reviews on TrustPilot & Facebook of what our customers think.

Also we have a discount code for a huge saving of £25 for new customers so they can try our food on the taster plan. At the checkout use the code TASTER25. This will enable you to try our plans/food and to see if we can help you :-). 

If portion control is a problem for you if you follow the four steps above and understand what the portion sizes you should be having it will help you get long term results.

Really hope this helps you! Any questions/enquiries feel free to send us an email at [email protected]


Diet Food Delivered

Diet food delivered to your door or work

We deliver freshly made breakfasts, lunches, dinners and snacks directly to your door to help you lose weight. By having diet food delivered to your door it helps you stay consistent when trying to eat healthy. This prevents you from choosing the unhealthy option when you have a freshly made meal ready for you. All you have to do is heat and eat! It really is that simple, no need to track calories as this has all been done for you. No need to stress about what you need to eat and when you have to prepare it as this has also all been done for you.

We deliver your diet food to your home or work on a weekly basis on the same day every week without any stress and with consistency. You can change your meal options on a weekly basis to allow variety within your diet plan. All we need is 4 days prior to your delivery date to change your meal options as everything is bought, processed and made completely fresh for you. Take a look at some of our photos below of what a typical day might look like:

diet meals delivered Chicken Pesto Pasta - diet meals Chicken Satay Picture - diet meal deliveredCaramel Crunch - diet meals delivered
 Chocolate Clusters                   Chicken Pesto Pasta                  Chicken Satay                  Caramel Crunch

A diet plan delivered for you

All of our diet plans are calorie controlled and tailored to you! On the homepage you can take the nutritional assessment and it will direct you to a plan that is most suited for you. It will work out the best plan with your personal profile to create the best results for you. It is not a one size plan fits all!

We adjust our meals and the calories of the plans to suit you. By doing this it prevents you from being incredibly hungry on your diet plan and it enables you to be consistent which will ultimately allow you to follow the plan over a period of time and to lose the desired weight.

What diet plan is best for me?

We recommend trying our taster plan first to see if you like the taste of the meals and if the plan works for you. There is no subscription or ongoing weekly deliveries so a fantastic way to taste the meals, to read our step-by-step guide, and to follow the plan. We highly recommend this as you can select what meals you prefer and which meals work best for you if you would like to continue.

After the 1-week taster plan the duration of plan that you should select all depends on your goals and how much weight you would like to lose. We would recomend if you have a small amount to lose and just want to tone up for holiday or just lose that stubborn body fat a 4 week diet plan would be ideal.

If you have a bit more to lose and have excess fat that needs to go we would recommend an 8 week plan. This is a realistic time frame to see good ‘healthy’ results.

If you have a good few stone to lose and you know you have to change your lifestyle we would recommend the 12 week plan. This will not only help you lose the weight with a calorie controlled diet plan over the 12 week period but also change your eating habits. It will teach you portion control and give you an insight in what you should be eating and not what you have been eating.

How much weight will I lose?

Any diet plan or weight loss plan that advertises that you will lose 8lbs in 8 days should be a warning sign and you should always run in the opposite direction!

This is scientifically impossible to lose 8lbs of fat in 8 days, but it is a great marketing strategy to sell more diet plans as everyone wants that quick fix. Unfortunately as the weight goes on over a period of time it also takes time to lose. Any weight loss plan or diet plan should be taken over a numebr of weeks depending on the amount you would like to lose.

To achieve long lasting weight loss you must change your lifestyle. If you have been living a certain way and the weight is piling on there has to be a change in your lifestyle to get great results. To create long lasting results you must have a healthy lifestyle that you can be consistent with. There is no point in doing a diet for 1 or 2 weeks and then stopping as old habits will form and you will put the weight back on.

When you get our diet food delivered to you you will have 7 days worth of food freshly prepared and waiting ready for you. There is no excuse to make that unhealthy choice as it is all there convenient, delicious and ready to eat. We have seen several weight loss results with many different customers and in all honesty it all depends on how much you have to lose, how disciplined you are on the plan and what calorie deficit per day you will have.

We have seen customers lose from 1/2lb per week to 6lb per week. Our aim is for our customers to have consistent results over a period of time ultimately helping them achieve their weight loss goals whilst enjoying the diet food that has been delivered for them.

Almond Linguini - diet mealsRosemary & Garlic - diet mealsQuorn Steak Strips - diet mealsMorrocan Harrisa Chicken - diet meals

Check out our Trust Pilot and Facebook reviews to see what our real customers think about us. Any enquiries with any of our diet plans please send us an email at [email protected] and we would love to answer your questions and be able to help you lose weight!  Its a fantastic opportunity to try our food for a very cheap price and to get your diet food delivered to you with breakfast, lunch, dinner and snacks done for you. Hope we can help you!

The Result Plan Team

Diet Food Delivered

Diet Food Delivered To Your Home – 

We are a diet food delivery company delivering breakfast, lunch, dinner and snacks to your door to help you lose weight. All of our plans are calorie controlled and are tailored to help you get the best results. We have diet plans that range from 750 – 1750kcal per day and with our online nutritional assessment it will calculate which plan is right for you. As a diet food delivery company we believe we should try and cater for as many people as possible.

Selecting the right plan is really important as it will take into consideration your personal statistics such as your weight, height, age, activity level and gender. This will work out which plan is most suitable for you to give you the best results and to help you stay consistent whilst trying to achieve your goals. The plan that is chosen for you is designed to put you on a calorie deficit but to prevent you from being incredibly hungry whilst dieting. This will lead to better results over the long term and your diet plan will be far more enjoyable.

All of our food is made to your order and is completely fresh and shipped out immediately in chilled packaging on a before 12 service with DPD. We source all of our ingredients locally and use no preservatives within our diet food delivery as everything is made to order and freshly prepared for you. This increases the quality of your meals on your diet plan.


We have a selection of 17 light lunches and 29 dinners for you to choose from including vegetarian and pescatarian options. Within all of our meals we use a high protein content to help you feel fuller for longer and to help your results whilst you are dieting. This will also help with your recovery if you are a keen gym goer or take part in regular exercise.

We also offer a range of 10 breakfasts and 9 tasty snacks including premium options for you to enjoy on your diet plan. We believe everything in moderation so we have calorie controlled snacks such as brownie bites, luxury shortbread and caramel crunch for you to enjoy and to help you keep the cravings at bay whilst trying to lose weight. We also offer a calorie controlled classic english, a vegatarian frittata or chorizo and potato hash breakfast if you would like a cooked breakfast to start your day! Its your delicious diet food delivery!

This will again allow you to stay consistent on your diet plan and enable you to follow it over a period of time improving your results. If once again you are a keen gym goer we also offer delicious protein bars to help your recovery after a tough workout.

We have recently introduced a seperate vegetarian/pescatarian plan so if you would like a delicious diet plan delivered that is specifically catered to vegetarians or pescatarians our vegetarian head chef can freshly prepare this for you.


We know on any diet plan you will have personal favourites within your breakfasts, meals and snacks so we offer weekly or fortnightly deliveries. You can change your menu options on a weekly basis to select what meals you want from week to week. This allows you the personal flexibility to select exactly what you want. All we need is 4 days prior to your diet food delivery to achieve this as everything is made fresh for you! Also our payment structure is set up to suit you so you can pay weekly, fortnightly or monthly for your food to be delivered to your home. Whatever option you choose you do not need to worry about your weekly deliveries/payments we manage everything for you so you can sit back and just wait for your diet food to be delivered every week on the same day on a before 12 service.

We try to deliver within 5 days of your order. We buy, process and tailor your plan for you and send it out immediately on your chosen delivery date. You will be kept up to date on the delivery process and given a 1 hour time slot on the day of your delivery.


At any time during your plan you can email or call us to ask for advice and we will be sure to help you as much as we can. You can email us at [email protected] and we will reply within a few hours to help you. If you have any issues or enquiries feel free to send us a message and you will always have someone here to help!


As a diet food delivery company you can check out our TrustPilot & Facebook reviews to see what our current customers are saying about the diet plan and customer service. This will help you see if we can potentially help you! If you need any advice or further information please feel free to send us an email at [email protected]

We really hope this has given you a little bit more information about how we operate and hope we can help!

Kind Regards,

The Result Plan Team