The weight loss journey

Start

Starting a weight‑loss journey can feel daunting, but it becomes far more achievable when broken into simple, manageable steps. Rather than chasing quick fixes, the goal is long‑term, sustainable weight management—building habits that support your health, energy, and wellbeing over time.

Understanding what may have contributed to weight gain is a helpful first step. Everyday choices around food, movement, stress, sleep, and routine all play a part, and small adjustments can make a meaningful difference. Many people find that once they recognise their patterns, they can begin to introduce positive changes that feel realistic and maintainable.

• Begin by looking at your current habits
• Notice what you’re already doing well and what could be better
• Think about your eating, exercise, and lifestyle choices
• Look for small, quick changes you can make - like keeping a journal, improving your nutrition, moving more, and focusing on your overall wellbeing

Use this road map by clicking on each of the ‘stops’ to help set realistic goals and change habits to achieve and sustain weight loss.

A successful weight-loss journey doesn’t happen overnight, but with the right foundations, you can create steady, lasting progress - one change at a time.

Free Support with Starting a Weight Loss Journey

• Better Health - NHS
• Weight loss | NHS inform

Goal Setting

Weight loss offshore is tough...but totally possible!

Working offshore means long shifts, changing rotas, and limited food options — but that doesn’t mean you can’t lose weight. It just means focusing on smart choices that fit your environment.

Safe and realistic weight loss:

• Aim to lose 0.5–1 kg (1–2 lbs) per week.
• Achieve this by creating a calorie deficit, which means consuming fewer calories than your body uses.

How calorie deficit works:

• Example: If your body burns 2,500 calories per day, eating 2,000 calories per day creates a deficit of 500 calories per day.
• This deficit leads to gradual weight loss of about 0.5–1 kg per week.

Setting your timeline:

• For a goal like losing 10 kg, a realistic approach would be around 6 months.
• Slow, steady progress helps you build healthy habits that last.
   

Weight Loss Made SMART!

Using SMART goals – Specific, Measurable, Achievable, Relevant, and Time‑bound – helps you stay focused and motivated. Instead of vague intentions like “I’m going to lose weight,” a SMART goal turns the plan into action.

Download our interactive SMART Goal planner to help you take control of your health journey

Plan small goals for both on and off-shift time. Avoid the ‘reset trap’ of starting over every trip. Focus on maintaining progress and feeling good both offshore and at home.

Support with Weight Loss Goals

• Better Health - NHS
• Weight loss | NHS inform
• Contact your GP, dietician, employer, personal trainer, or a local weight management support group.

Support

Losing weight is easier with the right support. Help can come from a number of different places.

• GP or NHS weight management services
• Weight loss clubs
• Your workplace – occupational health, employee assistance programmes, or discounted gym memberships may be available
• Exercise classes – find a class that suits you. Be realistic, choose something that you enjoy and then you have a better chance of sticking to it.

Find your tribe - exercising or setting goals with a friend or colleague can make the journey more enjoyable and help you stay on track.

Find the support that suits you best and take the next step toward a healthier, happier you.

You can also find motivation through community groups like https://jogscotland.org.uk/ or https://www.nhs.uk/better-heal... to get you started.

Weight Loss Myths

There’s so much information available to us on how to lose weight, much of it is untrue and can be harmful. Here’s some weight-loss myth and truths.

• Myth: You have to cut out all carbs to lose weight

Truth: Carbs are your body’s main energy source. Whole grains, fruits, and vegetables are healthy carbs that can help with weight loss.

• Myth: Skipping meals helps you lose weight

Truth: Skipping meals often leads to overeating later and slows your metabolism. Balanced meals keep your energy steady.

• Myth: All calories are the same

Truth: 200 calories from vegetables and 200 calories from soda affect your body very differently. Nutrient-rich foods keep you full and support health.

• Myth: Fat makes you fat

Truth: Healthy fats (like avocado, nuts, and olive oil) are essential for energy and hormone balance. The problem is too much unhealthy fat or too many calories overall.

• Myth: Exercise alone will make you lose weight

Truth: Exercise is important, but diet has a bigger role in weight loss. The best results come from combining both.

• Myth: Weight loss should be fast

Truth: Slow, steady progress (1–2 pounds per week) is more sustainable and healthier than rapid loss.

• Myth: You can target fat in one area (spot reduction)

Truth: Doing sit-ups won’t burn belly fat. Your body decides where it loses fat first.

• Myth: Supplements or detox teas are the secret

Truth: There’s no secret. Weight loss comes from consistent healthy habits—eating well, being active, sleeping enough, and managing stress.

Changing Habits

When it comes to weight loss, slow and steady is the healthiest approach.

Quick-fix diets rarely teach the habits needed to keep weight off for good. Sustainable change happens gradually, giving you time to build routines that support healthy eating, portion control, exercise, and overall balance

• Fat loss, not muscle loss – A gradual calorie deficit allows your body to burn stored fat while preserving muscle.
• Muscle matters – Muscle burns calories even at rest, so maintaining muscle helps keep your metabolism active.
• Crash diets don’t work – Extreme calorie restriction slows your metabolism and can cause muscle breakdown, making long-term weight loss harder.
• Habits are the key – Slower progress gives you time to practise healthier eating, portion control, meal planning, exercise, and lifestyle changes that you can maintain.

Slow and consistent progress wins in the end. Each small step strengthens habits you can maintain for life and brings you closer to lasting success.

Support your SMART goals with smart choices

You can’t always choose the menu, but you can choose your portions and swaps:

• Pick grilled or baked options instead of fried
• Fill half your plate with vegetables or salad
• Choose water, coffee, or tea over fizzy drinks or juice
• Watch out for high-calorie sauces and desserts — enjoy in small portions
• Snack Smart: Bring sealed, healthy snacks like nuts, protein bars, rice cakes that are allowed to be brought out

Even with little gym time or equipment, you can stay active with regular small bursts:

• 10-15 min bodyweight workouts that can be done in a small space - push ups, squats, planks and lunges
• Climbing stairs or walk laps round the deck when safe to do so
• Stretch before and after shift to reduce stiffness and boost recovery

New Approach

Stuck on a plateau? 

A weight‑loss plateau happens when your body stops losing weight despite continuing the same eating and activity habits. It’s common, normal, and usually temporary.

Here’s why it happens:

1. Your body needs fewer calories as you lose weight: as you get lighter, your body simply burns fewer calories to function and move around. What created a calorie deficit at the start often becomes maintenance later on.

2. Metabolic adaptation (“energy efficiency”): when calorie intake stays low for a while, your body adapts to protect itself. This is a survival mechanism, not a failure.

3. Exercise burns fewer calories than it used to: the fitter you become -exercise feels easier and you burn fewer calories doing the same workout because your body has learned how to do the work more efficiently.

4. Water retention masks fat loss: stress, sleep disruption, salty food, hormones, or new workouts can cause temporary water weight, making it look like fat loss has stopped.

Before changing anything, check:

• Has weight been stable for 3–4 weeks, not just a few days?
• Are measurements, clothes fit, or photos also unchanged?
• Could water retention (stress, salt, hormones, poor sleep) be masking fat loss?

If your weight hasn’t decreased for 1–2 weeks, it may just be normal fluctuation. If it’s ben longer, consider:

Recalculating calorie needs: as body weight drops, calorie needs drop too.

Being honest, not stricter: have portions sizes been creeping up? Have you had weekends or off-schedule extra eating? A short 7-day food audit can be very revealing.

Change how you move, not just how much: add strength training, increase daily movement and introduce a something new to push a little harder.

Prioritise sleep and stress management: poor sleep and chronic stress can increase water retention and drive hunger hormones. This is especially important for shift workers or offshore rotations. Try to focus on:

• Consistent sleep windows where possible
• Pre‑sleep routines
• Managing caffeine timing

Revisit the pages ‘Support’ and ‘Changing Habits’. Is there something different you could try?

Destination

Losing weight is one thing, keeping it off is where lasting success begins. The key is building healthy habits that work for you.

Keep Moving

Find activity you enjoy - that’s what you’ll stick with

• Stay active daily with walking, cycling, or yoga
• Strength train 2–3 times a week to keep your metabolism strong
• Exercise with a group or friend - you’re more likely to stay at it if you’re not alone

Build Lasting Habits

Small, repeatable actions matter most

• Stay mindful of what you’re eating and how much
• Don’t aim for perfection — aim for progress

Rest and Recover

• Sleep 7–9 hours to balance appetite hormones
• Manage stress through walking, journaling, or breathing exercises

Stay Accountable

• Check progress regularly but don’t obsess
• Connect with supportive friends or communities

The Bottom Line

Sustained weight loss isn’t about willpower - it’s about daily habits. Eat well, move often, sleep deeply, and stay consistent.

Congratulations Champion!

You've navigated the journey brilliantly and reached the winner's post! Every decision at those traffic circles - choosing behavioural change, setting clear goals, building healthy habits, and seeking support when needed - has brought you here. 

You avoided the myths and dead ends, stayed on course, and proved that sustainable weight loss isn't about quick fixes, it's about making smart choices at every junction. This isn't just the finish line, it's your new starting point. You've got the roadmap, you've built the habits, and you know the route. Now keep moving forward, stronger and healthier than ever!