Fibre is the part of plant foods your body can’t digest. It adds bulk without many calories, slows digestion and keeps you full for longer, which makes it one of the most useful and overlooked tools for weight management. Most Americans eat only about half the fibre they need.

How much do you need?

• Women: about 25 g a day
• Men: about 38 g a day

Over 50, the amounts are a little lower (about 21 g for women and 30 g for men), but more is fine for most people.

How fibre helps with weight

• Fills you up with fewer calories.
• Slows digestion, so you stay full longer and blood sugar rises more gently.
• Feeds healthy gut bacteria.
• Keeps bowels regular, especially helpful if you’re eating less.

Easy high-fibre foods

• Lentils: about 15 g per cooked cup
• Black beans or chickpeas: about 12 to 15 g per cooked cup
• Chia seeds: about 10 g per ounce (2 tablespoons)
• Raspberries: about 8 g per cup
• Pear (with skin): about 5 to 6 g
• Broccoli: about 5 g per cooked cup
• Apple (with skin): about 4 g
• Oatmeal: about 4 g per cooked cup
• Whole-wheat bread: about 2 to 3 g per slice

Simple swaps

• White bread to whole-grain bread; white rice to brown rice or quinoa.
• Juice to whole fruit.
• Add beans or lentils to soups, salads and pasta sauces.
• Snack on fruit, vegetables with hummus, or a small handful of nuts.
• Top yogurt or oatmeal with berries and chia seeds.

Add it gradually

Increasing fibre quickly can cause wind, bloating and cramps. Add a little more each week and drink plenty of water, since fibre needs fluid to work well.

What about fibre supplements?

Food is the best source, but psyllium supplements can help if you struggle to get enough. Take them with a full glass of water, and take other medicines at least 2 hours apart, as fibre can affect how they’re absorbed.

See also: protein for weight loss and how to lose weight safely.

Related guide: Psyllium husk (isabgol): benefits, how to take it and side effects

More in our Weight Management guide: all our articles on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.

GLP-1 medicines such as semaglutide (Wegovy, Ozempic) and tirzepatide (Zepbound, Mounjaro) slow stomach emptying and reduce appetite. That’s how they work, and it’s also why most of their side effects involve the stomach and gut. This guide is for people who have been prescribed one of these medicines and want to know what’s normal.

The most common side effects

• Nausea: the most common, affecting many people when they start or increase the dose.
• Diarrhoea or constipation.
• Vomiting, especially after large or fatty meals.
• Stomach pain, bloating, burping and heartburn.
• Tiredness and, for some, headaches or dizziness.

These are usually worst in the first few days after starting or moving up a dose, and settle over the following weeks. That’s why doses are increased slowly.

How to manage nausea

• Eat smaller meals and stop as soon as you feel full. The medicine makes you feel full sooner than you expect.
• Eat slowly and avoid fried, greasy and very sweet foods.
• Don’t lie down straight after eating.
• Sip water through the day. Bland foods such as crackers, toast and rice can help on bad days.
• For heartburn, see our guide to heartburn relief.

How to manage constipation

• Drink plenty of water. Eating less often means drinking less too.
• Increase fibre gradually: vegetables, fruit, beans and whole grains. See fibre for weight loss.
• Keep active. A daily walk helps the bowels move.
• If needed, ask a pharmacist about a gentle laxative. See constipation relief.

Protect your muscle

Rapid weight loss can include muscle as well as fat. Eat protein at every meal and do strength exercises twice a week. See protein for weight loss.

Warning signs: contact a doctor straight away

• Severe stomach pain that doesn’t go away, sometimes spreading to the back, with or without vomiting. This can be a sign of pancreatitis.
• Pain in the upper right of the abdomen, fever, or yellow skin or eyes: possible gallbladder problems.
• Vomiting or diarrhoea that stops you keeping fluids down, very dark urine or dizziness: dehydration can harm the kidneys.
• A lump or swelling in the neck, trouble swallowing or a hoarse voice.
• Signs of an allergic reaction: swelling of the face or throat, difficulty breathing, severe rash.
• Low mood or thoughts of self-harm: tell your doctor about any changes in mood.
• If you also take insulin or a sulfonylurea for diabetes, symptoms of low blood sugar such as shakiness, sweating and confusion.

Other things to tell your doctor or pharmacist

• Surgery or a procedure under sedation: tell the team you take a GLP-1 medicine, as a slowed stomach can raise the risk of inhaling food.
• Birth control: tirzepatide can make birth control pills less effective for 4 weeks after starting and after each dose increase. Use a backup method or a non-oral option.
• Pregnancy or planning one: these medicines are usually stopped beforehand.

Never use unofficial products

The FDA has warned about counterfeit semaglutide and unapproved versions sold online. Only use these medicines with a prescription, from a licensed pharmacy, and don’t change your dose without your doctor. Read more in weight-loss medicines explained and Ozempic vs Mounjaro.

More in our Weight Management guide: all our articles on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.

Rosacea is a common long-term skin condition that causes facial redness, flushing, and sometimes acne-like bumps and spots. Ivermectin 1% cream (Soolantra) is a prescription treatment for the bumps and spots, called papulopustular rosacea.

How it works

Tiny mites called Demodex live on everyone’s skin, but people with rosacea often have more of them. Ivermectin reduces these mites and also calms inflammation in the skin.

How to use it

• Apply a pea-sized amount to each area of the face (forehead, chin, nose and each cheek) once a day, spreading it thinly.
• Avoid the eyes, lips and mouth.
• You can apply moisturiser and sunscreen after it has dried.

How long until it works?

Many people see fewer spots within about 4 weeks, with the full effect by around 12 weeks. Rosacea is long-term, so spots can return after stopping, and some people need repeat or ongoing treatment.

Side effects

Side effects are usually mild: a burning or stinging feeling, skin irritation, itching or dryness. Tell your doctor if they don’t settle.

Other treatment options

• Metronidazole gel or cream and azelaic acid: other creams for bumps and spots.
• Brimonidine gel or oxymetazoline cream: reduce persistent redness. Ivermectin doesn’t treat redness or flushing.
• Antibiotic tablets such as low-dose doxycycline for more widespread spots.
• Laser or light treatment for visible blood vessels.

Everyday tips

• Use a gentle, fragrance-free cleanser and moisturiser.
• Wear sunscreen (SPF 30+) every day.
• Notice your triggers. Common ones are sun, heat, spicy food, alcohol, hot drinks and stress.

Is this the same as ivermectin tablets?

No. The cream acts on the skin, and very little reaches the bloodstream. Ivermectin tablets are used for certain parasitic infections. See ivermectin uses and safety.

Ivermectin cream needs a prescription. Ask your doctor or a dermatologist if it’s right for you.

More in our Skin and Fungal Infections guide: all our articles and products on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.

Sleep is the most overlooked part of weight management. Regularly sleeping less than 7 hours is linked to a higher risk of weight gain and obesity, and improving sleep can make it easier to eat less.

How poor sleep affects weight

• Hunger hormones change. Short sleep raises ghrelin (which makes you hungry) and lowers leptin (which tells you you’re full).
• Cravings increase, particularly for sugary, salty and high-fat foods.
• More time awake means more time to eat, especially late-night snacking.
• Tiredness reduces activity and makes healthy choices harder.

In one study, people who usually slept less than 6.5 hours were helped to sleep about an hour longer. They ended up eating around 270 fewer calories a day without being told to diet.

How much sleep do adults need?

Most adults need 7 or more hours a night.

Tips for better sleep

• Go to bed and wake up at the same time every day, including weekends.
• Get daylight in the morning and stay active during the day.
• Avoid caffeine after early afternoon and limit alcohol, which disrupts sleep later in the night.
• Finish large meals 2 to 3 hours before bed.
• Keep the bedroom cool, dark and quiet.
• Put screens away 30 to 60 minutes before bed.
• If you can’t sleep after about 20 minutes, get up and do something calm until you feel sleepy.

Could it be sleep apnoea?

Loud snoring, pauses in breathing, gasping at night and feeling very sleepy during the day can be signs of obstructive sleep apnoea. It’s more common with excess weight and can make weight loss harder. It’s treatable, so see a doctor if this sounds familiar.

See also: how to lose weight safely and how to lose belly fat.

Related guide: Ashwagandha: benefits, side effects and who should avoid it

More in our Weight Management guide: all our articles on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.

Fat around the middle isn’t just about appearance. The fat deep inside the abdomen, around the organs (visceral fat), is linked to type 2 diabetes, heart disease and high blood pressure. The good news is that it’s often the first fat to go when you lose weight.

Measure your waist

Measure around your middle, just above your hip bones, after breathing out. Health risks rise when the waist is more than 40 inches (102 cm) for men or 35 inches (88 cm) for women. Tracking your waist is also a good way to see progress the scale might miss.

What doesn’t work

• Spot exercises. Sit-ups and crunches strengthen the muscles but don’t burn the fat on top of them.
• “Fat-burning” supplements, teas and wraps. There’s no good evidence they work, and some supplements have been found to contain hidden drugs.

What works

• Overall weight loss. Losing 5 to 10% of your weight reduces visceral fat noticeably. See how to lose weight safely.
• Aerobic exercise. Regular brisk walking, cycling or swimming is particularly good at reducing visceral fat, even before the scale moves much. See walking for weight loss.
• Strength training twice a week to keep muscle.
• Cutting sugary drinks and refined carbs such as white bread, pastries and sweets.
• Limiting alcohol. Heavy drinking is closely linked to belly fat.
• More fibre and protein. Vegetables, beans, whole grains and lean protein keep you full. See protein for weight loss.
• Sleep and stress. Short sleep and long-term stress are both linked to more belly fat. See sleep and weight loss.

How long does it take?

Most people notice a difference in their waist within 2 to 3 months of consistent changes. Aim for steady progress rather than quick fixes.

See a doctor if

Your waist is above the levels above, or you have a family history of diabetes or heart disease. A doctor can check your blood pressure, blood sugar and cholesterol.

More in our Weight Management guide: all our articles on this topic in one place.

This article is for general information only and isn’t a substitute for advice from a doctor or pharmacist. Always read the label before using any medicine.