Weightloss Chart Plan PDF

Losing weight
Getting started - Week 1

Develop healthier eating habits, be more active,
and get on track to start losing weight with this Is this for me?
easy-to-follow NHS Choices 12-week guide. This guide is intended for
use by healthy adults with
If people are overweight, it’s usually because they
a body mass index (BMI)
eat and drink more calories than they need. This
guide will help you to reduce the number of calories of 25 and over. It is not
you consume. suitable for children or
pregnant women. If you
This will help you to work towards losing weight have any medical condition
at a safe and sustainable rate of 0.5kg to 1kg you should consult your GP
(1lb to 2lbs) a week. For most men, this will mean before starting. Find out
consuming no more than 1,900kcal a day, and for if you need to lose weight
most women, 1,400kcal. You can also get your own
using the BMI healthy
personal calorie target using the BMI calculator.
weight calculator
This is the first of 12 weekly information guides, at nhs.uk/bmi
which are full of diet, healthy eating and activity
advice. Each pack includes a food and activity chart
to help you to track your progress. Print out the
chart and stick it somewhere you can see it, such as
on your fridge.
Set your target
Before starting, visit nhs.uk/weightloss to check your If you find it hard sticking to
BMI, use our calorie counter and sign up for weight the plan’s daily calorie limit of
loss email support. 1,900kcal for a man and 1,400kcal
for a woman, use our BMI healthy
weight calculator to get your own
personal daily calorie target.
Week 1
Losing weight
Welcome to Week 1 of your weight loss
journey and well done for taking the first Your actions
steps to a healthier lifestyle.
for Week 1
Over the next 12 weeks we’re going to help
• Record your weight and waist size in
you make healthier choices to help you lose the food and activity chart
weight and keep it off.
• Stick this week’s chart on your fridge
From today, we’ll help you stick to a daily and update it at the end of each day
calorie intake: 1,900kcal for men and
• Plan your meals using our Meal Mixer
1,400kcal for women. at nhs.uk/c4lrecipefinder
We’ll be with you every step of the • Use our calorie counter to track your
way, helping you achieve real change, calories at nhs.uk/caloriecount
picking you up when you stumble and
• Sign up to the weight loss forum
celebrating your successes. for support and information at
nhsweightloss.healthunlocked.com
Laura’s diary
Week 1
I’ve been on all sorts of diets Did you know?
and have learned there’s no miracle cure. But Research shows that it takes about 12
losing weight doesn’t need to be complicated. If you weeks on average to form new habits.
learn to keep an eye on the calories you’re eating
By sticking to this routine for three
and those you burn off during physical activity months, healthy eating and regular
you’re halfway there. Don’t forget to track your exercise will become habits, which
food and drink using our calorie counter. Spend are key to losing weight and
keeping it off.
some time thinking about your meals in advance. If
you know what you’re having each day you’ll spend
Week 1
less time thinking about food and you’re less likely
to snack on impulse buys.
Week 1
Fill up with fibre Food with fibre

Eating food with lots of fibre will help you feel full for
longer, so you’re more likely to stick to your calorie limit. 6 apricots: 4g
1 medium orange: 3g
Fibre keeps your bowels healthy and wholemeal versions – simply doing 1 medium apple: 2g
can help reduce cholesterol. Most this can double the amount of fibre 2 slices of wholemeal bread: 4.2g
people in the UK eat only about 18g you’ve eaten.
1 medium jacket potato: 5g
of fibre a day, but should aim to eat
• Add pulses – beans, lentils and 90g of peas: 4g
at least 30g.
peas – into your meals. They’re 90g of spinach: 2g
Increase your fibre intake gradually, a cheap, low-fat source of fibre,
200g of new potatoes: 3g
though, as a sudden increase can protein, vitamins and minerals. Add
30g of chickpeas: 1.5g
cause cramp and constipation. And pulses to soups, casseroles, rice and
make sure to drink plenty of water pasta, or serve baked beans (choose 135g of sweetcorn: 2g
- aim for 1.2 litres a day - to avoid reduced-salt and sugar varieties) on 165g of baked beans: 5g
cramp and constipation. wholemeal toast. 220g of brown spaghetti: 8g
Here are some easy ways to boost Snacks 180g of brown rice: 1.5g
the fibre in your snacks and meals: 1 large wholemeal pitta bread: 5g
Stock up on healthier snacks
Breakfast containing fibre such as:
Adding some fibre to your breakfast • Fruit – fresh, canned or frozen.
can help you stay feeling full until Don’t forget to eat the skin on fruits
lunch and reduce the urge for a mid- such as apples and pears.
morning snack.
• Veg sticks – carrot, celery or Protein sources
• Swap white bread for wholemeal cucumber sticks or a packet of sugar
or wholegrain varieties. snap peas. You can enjoy these low- Protein can also help you feel fuller
calorie snacks if you feel hungry in
• Swap sugary cereals for high-fibre for longer. Choose low-fat protein
between your meals.
cereals such as wholegrain wheat sources, such as:
cereals, unsweetened muesli, or • Reduced-fat hummus. For a • beans, peas and lentils
porridge oats, and don’t forget to bit of variety, dip your veg sticks, • fish
check the salt content. wholegrain crispbreads or pitta
• lean cuts of meat
bread in a tub of reduced-fat
Lunch and dinner • skinless white-meat poultry
hummus. You’ll get the fibre from
Vegetables are a good source of both the veg and the bread. • lower-fat dairy products (milk,
fibre, so try swapping some of the cheese, yoghurt)
things on your plate for more veg. • Air-popped, plain popcorn.
• eggs
Aim for two portions of veg on your Homemade is best, to avoid the high
fat, sugar or salt content in some • tofu
plate at dinner.
commercial brands. Don’t add any • Quorn
• Swap white rice and pasta for sugar or butter.
Losing weight - getting started

Week 1
Portion Your meal guide

distortion You need to keep an eye on your
portions to help you meet the
No matter how healthily calorie target for your day’s meals.
you eat, you can still put

Women (allowance 1,400kcal)
on weight if you’re eating
• Breakfast: 280kcal
too much.
• Lunch: 420kcal
Food portion sizes today are far • Dinner: 420kcal
bigger than they were 30 years ago, • Other food and drink: 280kcal
which means we’re consuming a lot
more calories than we realise. Men (allowance 1,900kcal)
In fact, many of us no longer know • Breakfast: 380kcal

what makes a normal portion • Lunch: 570kcal
to nhs.uk/eatwell-plate.
– a problem known as portion • Dinner: 570kcal
distortion. • Eat slowly. It takes about 20 • Other food and drink: 380kcal
minutes for your stomach to tell
Regain some portion control with
your brain you’re full. When you eat
these six simple tips: The calorie allowance at meal times
fast, it’s easy to overeat.
includes any drinks or desserts
• Eat with smaller plates and bowls.
• Turn off the TV. Eating in front you have. If you eat more for your
You’ll have a smaller portion and
of the TV can mean you eat more breakfast, lunch or evening meal,
still feel satisfied.
without noticing or enjoying your
you may need to drop a snack later
• Aim for two portions of veg on food.
in the day to stay on track.
your plate. This helps to cover your
• Weigh your food. Use kitchen
plate with low-calorie filling food,
scales to weigh your ingredients
leaving less room for higher-calorie
before you cook. This will help you
ingredients. Use the eatwell plate to
stick to the suggested serving sizes. Eating out
help you get the balance right. Go
• Avoid appetisers including bread,
Recipe inspiration nuts or olives

The Change4Life Meal Mixer • Stay clear of ‘supersize’ or ‘go
is full of easy, calorie-counted large’ options
recipes for all your meals and
• If you’re having dessert, share it
snacks. You can download them
and go for fruit-based options
and email yourself a shopping list
of ingredients. Plus, there’s a free • Choose a starter instead of a
app, too! main course
nhs.uk/c4lrecipefinder • Stop eating before you feel full

Week 1 food and activity chart
Mon Tue Wed Thu Fri Sat Sun
Food Food Food Food Food Food Food
Total calories: Total calories: Total calories: Total calories: Total calories: Total calories: Total calories:
Oops! Oops! Oops! Oops! Oops! Oops! Oops!
Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks
Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day
Activity Activity Activity Activity Activity Activity Activity
Total minutes: Total minutes: Total minutes: Total minutes: Total minutes: Total minutes: Total minutes:
Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins
Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins
Weekly summary
Start of the week 10 mins 30 mins 60 mins 90 mins 120 mins 150 mins +
End of the week
Weight Waist Aerobic exercise: Weight Waist
Your weight loss tracker - Record your weight and waist size at the start and end of each week to help you stay on track
1 session on 2 or more days a week
kg/lbs cms/in mon tues wed thurs fri sat sun kg/lbs cms/in
Strength exercise:
LE
1,363 1,391 1,516 1,305 1,357 1,710 1,309
MP
crisps 171cal 2x choc diges 172cal kit kat 107cal glass of wine 130cal
ginger cake 147cal
SA
15 15 75 15 60 40 60
walk 15 walk 15 walk 15 walk 15 zumba 60 swim 20 walk 60
yoga 60 gardening 20
Weekly summary
End of the week
172lbs 44in Your weight loss tracker - Record your weight and waist size at the start and end of each week to help you stay on track 170lbs 44in
Strength exercise:
Losing weight
You’ve made it to Week 2 – well done!
Becoming more aware of where calories
Your actions
for Week 2
are in your meal may be challenging, but
stick with it; it gets easier.
From this week, we’d like you to start • Get active – try to get 150 minutes of
physical activity every week from now on.
increasing your activity levels to help
If you’ve not done much for a while, aim to
support your weight loss. increase your activity levels gradually over
the next few weeks
We’ve got tips to help you do this
gradually but if you want a bit of • Download the Couch to 5K and
structure, why not try our Couch to 5K Strength and Flex programmes
running plan and Strength and Flex • Plan when and where you are going
workout, which are both suitable for to exercise and write it down
beginners.
• Stick to your daily calorie intake –
1,400kcal for women and 1,900kcal
for men
Laura’s diary
Week 2 Did you know?
I hadn’t done any exercise for 10 years when I
An unexpected benefit of taking on
came across the Couch to 5K plan. When I saw that
something new like physical activity is
week 1 involved running for only a minute at a increased self-confidence and
time, I felt relieved that someone understood my improved self-esteem.
limitations, and the walking intervals made it feel
less scary. I didn’t find it easy but it was much Tackling something and achieving
success in one area can produce a real
easier than I expected. Having the structure of mental boost, which can transfer into
a plan was hugely helpful and having designated other aspects of life.
‘running days’ meant I couldn’t make excuses. I
feel like I’ve taken something that I was so afraid
Week 2
of and I’ve well and truly beaten it. Not only have
I conquered a fear but I’ve developed a new habit
that I know is doing my health enormous good.
Week 2
Dust off those trainers Walk more with a

Evidence shows that people who combine regular pedometer
physical activity with calorie-counting are more
successful at losing weight and keeping it off. Pedometers, which you can buy or
But not all of us are naturally sporty. • Couch to 5K – a nine-week running download as a smartphone app,
In fact, some of us may not have plan are a fun way to keep track of your
done any meaningful exercise since walking and help you increase your
• 5K+ running podcasts for Couch to
school. This makes starting again quite activity levels gradually.
5K graduates
daunting and it can be hard to know
The pedometer will measure every
where to begin. • Strength and Flex podcasts – a
step you take: around the house, at
five-week workout plan
You can start small by finding ways to work, out and about, on the school
fit more activity into your daily life and • 10-minute home workouts – quick
run or to the park. Use the pedom-
build up from there. and effective exercise routines
eter to work out your average daily
Try getting off the bus one stop early Get these and lots more exercise tips at steps and then start adding extra
and walking the rest of the way or nhs.uk/fitness.
steps.
taking the stairs instead of the lift.
Before you start, plan. Think about
But as well as being generally more whether you need new trainers, where
active, you could start setting aside and on which days you’re going to
a few days during the week for more
structured exercise.
exercise, and when in the day you can Getting started
fit it in. A little preparation can mean
Your target is at least 150 minutes of the difference between getting going
Things people choose when they
moderate activity each week. and making excuses not to bother.
start to become more active:
Moderate activity will raise your Whatever you choose make sure it’s • walking
heart rate and make you breathe something you enjoy, or it may be hard
• cycling
faster and feel warmer. One way to find the motivation to do it regularly.
• gardening
to tell if you’re exercising at a You may feel a little bit more hungry as • swimming
moderate level is if you can still you step up your activity levels or start
talk but you can’t sing the words to • dancing
a new exercise regime.
a song. • playing a sport, such as
That’s normal. You’re burning more badminton, football or bowls
Brisk walking, bike rides or swimming calories, so your body needs to replace
are great examples, but if these don’t • stretching exercise, e.g. yoga
the energy spent during exercise.
appeal and you need something • going to the gym
more structured, you could try one of But be careful how you refuel. A post-
the exercise plans available on NHS exercise snack high in calories could
If you have a medical condition,
Choices. These are free and can be done actually see you putting on weight
please seek medical advice before
at home or in the local park. Crucially, instead of losing it. Instead, choose
they recognise the limitations of a foods that are lower in calories but still beginning physical activity.
beginner. They include: filling, such as fruit, low-fat yoghurt or
reduced-fat hummus with brown pita.

Week 2
Tips to build Healthier cooking

activity into Frying adds fat to your meals. Try
your day these healthier alternatives:

Grilling
Ten easy ways to raise
Grilling is a quick and healthier way
your physical activity
of cooking as it doesn’t use any fat.
levels and burn more
Poaching
calories.
Poaching is a fat-free way of
Walk more transport a stop before your destination
cooking eggs, some meats and fish,
Walking is one of the easiest and and walk the rest of the way.
most effective ways of increasing your using a pan of boiling water.
Ditch the car
activity. Find a walking pal or join a Steaming
If you need to drive to work, try to park
walking group. Steaming is a fat-free way of
further away from your destination and
Take the stairs walk the rest of the way. cooking veg and fish
Walk up and down stairs and escalators Boiling
Exercise at work
instead of taking the lift, or get off the Boiling doesn’t require any oil and
Exercise before or after work or during
lift a few floors early and use the stairs.
your lunch break. Your workplace may therefore adds no calories to food.
Take up running have a gym or you may have access to
Our popular Couch to 5K running plan a swimming pool or squash courts.
Calorie counter
is designed to get just about anyone
Family fun
running 5km in nine weeks.
Be active with the family. Take your
Exercise in your local park children to the swimming pool or play Calories in common foods:
Download our Strength and Flex in the garden or park. Apple: 53kcal
podcast series and get fit in five weeks. Orange: 62kcal
Green fingers
Active travel Gardening can provide a good workout. Banana: 105kcal
Cycle or walk part, if not all, of You could also add a social element by Six carrot sticks: 35kcal
your journey to work. Get off public getting an allotment. 2tbsp of hummus: 55kcal
Buttered brown toast: 115kcal
Couch to 5K Cup of tea with semi-skimmed milk:
This podcast series is designed to 13kcal

get just about anyone running 5km Mug of coffee with semi-skimmed
in nine weeks. The plan involves milk: 20kcal
three runs per week, gradually
Look up the calories of more foods
building up fitness and stamina
and drinks on our calorie counter at
until you can run for 30 minutes.
nhs.uk/calorie-count
nhs.uk/Couchto5k

Weekly summary
End of the week
Strength exercise:
Losing weight
You’re on Week 3 already – well done for
sticking with it!
Your actions
So how’s it going? You may be feeling sore
after your first week of exercise. But don’t
for Week 3
worry, it shouldn’t last long. • Boost your breakfast. Read our guide
and make sure you’re making the most
If you didn’t manage 150 minutes’ exercise, of your first meal of the day
don’t panic. It’s better to do some exercise
than none, so build up gradually if you need • Remember to stick to your daily
to. The more you do, the easier it gets. calorie intake – 1,400kcal for women
and 1,900kcal for men
To help you along we’ve got some great tips
on getting active plus healthier breakfast • Keep aiming to achieve 150 minutes
ideas to get your days off to a great start. of exercise this week
• Remember to plan your physical

activity and log them in the chart
Laura’s diary
With the first week of a new exercise regime If exercising in the morning, you should
under your belt, you should be feeling pretty get up early enough to eat breakfast. If
you don’t eat, you may feel sluggish or
good about yourself.
lightheaded when you exercise.
Taking up exercise and healthier eating is a lot to
think about - but I find that one becomes a great If you plan to exercise within an hour
motivator for the other. after breakfast, eat a lighter breakfast
and have a healthier snack after
If I’ve been for a run, I’m much more likely to your workout.
make healthier food choices so my efforts aren’t
wasted. When you know the physical effort it takes
Week 3
to burn 250kcal you’ll think more carefully about
how you consume them!
Week 3
Exercise motivation Non-food rewards

When you start a new exercise regime it’s normal to
experience some soreness. Try these non-food rewards to
help you celebrate your weight
Muscles you didn’t even know you had and achievements with other people;
loss progress. Examples include:
are giving you grief and it may all feel you’ll feel obliged to keep going!
• bubble bath
like a bit of an uphill struggle. And it’s
5. Phone a friend. Find a friend or a • new music
not just your body. One of the biggest
relative to exercise with, or perhaps • new clothes
barriers to getting into an exercise
join a group or club. A workout buddy
routine is your mind. We’re creatures of • a trip to the cinema
can provide feedback, support and
habit, and if you’ve not done much for • DVD box set
entertainment – they also put pressure
a while, finding the motiovation to get
on you to turn up! • massage
up and go can be a real mental battle.
• haircut
6. Pump yourself up. Music is a great
But don’t be discouraged. You’re going • new exercise gear
motivator so pick your playlist, plug
through the beginner’s pain barrier and
your headphones in and listen to your For more ideas go to
after a week or two, this should be a
favourite workout songs while you nhs.uk/rewards
distant memory.
exercise.
If you feel your enthusiasm dipping at
any point, here are our top 10 tips to 7. Be flexible. Change activities if
boost your motivation: you’re not enjoying them. If cycling
isn’t doing it for you, why not go
1. Be realistic. Remind yourself swimming or even try some fitness How much
that you want to become more
active because it’ll help you become
classes at the gym instead.
activity?
healthier and lose weight. It’s a crucial 8. Remember, the hardest part of
exercising is getting out of the door – To stay healthy or to improve
component of your 12-week journey.
so once you’ve passed that hurdle, it fitness, adults should aim to do
2. Schedule it. Plan your exercise should be plain sailing. every week:
at the start of the week and put it in
9. Set goals. They don’t need to be • 150 minutes of aerobic exer-
your diary. Planning in advance when,
how and where you will exercise grand achievements. For instance, try cise, such walking, running,
will increase your chances of making to walk a little bit more each day, take tennis and cycling, and
physical activity a normal part of your the stairs instead of the lift or walk part • Two sessions of muscle-
lifestyle. Even simple approaches like of the way to work. Keeping a written
strengthening activities, such
laying out your running kit or packing record of these mini-goals can help you
as lifting weights, exercises
your gym bag the night before can help. to see your progress over time.
such as push-ups and sit-ups,
3. Pat yourself on the back. Look 10. Reward yourself. Set yourself
heavy gardening or yoga.
back at your weekly food and activity non-food rewards for achieving stages
chart to remind yourself how much along the way. There’s nothing like an
you’ve already achieved. incentive to spur you on!
4. Spread the word. Share your plans

Week 3
On your Porridge – the

marks, get breakfast hero
set, go When you’re trying to lose weight,
learn to love porridge! Oats are low
These quick and healthier
in calories and a good source of
breakfasts are an ideal
fibre. Make it with semi-skimmed
way to start your day.
milk and top with a tablespoon of
1. Muesli, fruit and low-fat yoghurt
dried fruit, such as raisins, to get
No-added-sugar muesli is a great high-
3. Boiled egg with wholemeal toast one of your 5 A Day.
fibre breakfast option, while added fruit
and reduced-fat spread
will count towards your 5 A DAY and
Eggs are a good source of protein,
low-fat yoghurt provides calcium and Porridge oats 40g = 182kcal
minerals and vitamins. Choose
protein. Semi-skimmed milk 150ml = 78kcal
wholegrain or wholemeal bread.
No-added-sugar muesli 40g = 141kcal Raisins 30g = 90kcal
1 large egg = 78kcal
Water 150ml = 0kcal
Low-fat yoghurt 125g = 81kcal
2 thin slices of toast with reduced-fat
Grand total = 350kcal
Medium-size banana = 108kcal spread = 206kcal
Grand total = 330kcal Grand total = 284kcal
2. Wholegrain breakfast cereal with 4. Grilled mushrooms and tomatoes

semi-skimmed milk on a wholegrain bagel
Wholegrain breakfast cereals are Grilling is a quick and healthier way Filling cereals
full of fibre
to cook and mushrooms and tomatoes
a good source of fibre. Choose a
count towards your 5 A DAY.
breakfast cereal that has been fortified
with vitamins and minerals. Wholegrain bagel = 260kcal These wholegrain cereals will
fill you up and keep you
Two Weetabix = 117kcal 4 large mushrooms = 20kcal feeling full. If you need extra
1 large tomato = 33kcal sweetness, add a chopped
Semi-skimmed milk 200ml = 103kcal
banana.
Grand total = 220kcal Grand total = 313kcal
1 Wholegrain wheats
Strength and Flex 2 Wholegrain raisin wheats
A five-week exercise plan for 3 Wholewheat biscuits
beginners looking to increase their 4 Wholegrain oat biscuits
activity levels. The equipment-free 5 Muesli (unsweetened)
workouts are gentle and easy to 6 Porridge oats (unsweetened)
follow and can be done indoors or
out.
nhs.uk/strength-and-flex

Weekly summary
End of the week
Strength exercise:
Losing weight
You’re four weeks into your journey –
keep going! This week we’ll be tackling
Your actions
for Week 4
food cravings and snack temptation.
If you’ve increased your activity levels,

you may feel like a snack or two to • To avoid temptation, plan your snacks
keep you going between meals. There’s for each day of the week. If you work,
take a day’s portion along with you
actually nothing wrong with snacking if
you’re hungry but avoid grazing.
• Don’t forget your daily calorie intake –
A healthier snack will help you beat your 1,400kcal for women and 1,900kcal for men
cravings and keep your energy levels up
between meals. Our 100-calorie healthier • Keep moving! If you didn’t manage
150 minutes last week, try to achieve it
snacks will help you keep on top of your
this week
calories and keep temptation at bay.
• Look for easy ways to burn calories as

part of your daily routine. Check out the
Laura’s diary tips in this pack
Week 4
Did you know?
I don’t know about you but I find it hard not to
snack between meals, especially when I’ve been Some people need a snack between
exercising that day. meals to maintain energy levels,
My go-to snacks include flavoured rice cakes, especially if they are very active.
low-fat yoghurt and fruit, low-fat cottage cheese
and oatcakes. Choosing fruit or vegetables instead of
To avoid snacking on unhealthy foods, I don’t have crisps, chocolate and other high-calorie
any biscuits, chocolate, sweets or other snacks will help you replace lost energy
high-calorie junk foods at home. without putting on weight.
I try to plan my snacks for each day of the week,
and look up the calories online beforehand so I
don’t have to do it each day.
Week 4
I try not to fight the urge to snack because I
know it’ll turn into a craving for some
high-calorie comfort food.
Week 4
Workplace diet traps 100-calorie

We spend on average about a third of our day at work, snacks
so it makes sense to give what we eat during working
hours some careful consideration. Try these 100kcal snacks; round
figures are simple to track:
All too often our workload, stress, wholegrain bread, which is more filling
• 3 rye crispbreads with 1 table-
tiredness, lack of time and temptation than white bread, and will keep you
combine to derail our best intentions. feeling fuller for longer. Wholemeal spoon of reduced-fat soft cheese
pitta bread and bagels are alternatives • 8 tbsp of salsa and carrot sticks
With a bit of planning, you can use
to brown loaf bread. • 3 tbsp reduced-fat hummus and
snacks and lunch to keep your diet on
track, your energy levels up and even Go ‘low mayo’ celery sticks
save a bit of money. Mayonnaise is about 80% fat, and a • 5 tbsp tzatziki and cucumber
just few dollops will turn a healthier
Here are 10 tips to make workplace sticks
meal into an unhealthy one. Try lower-
eating healthier for you: • 3 cups air-popped plain popcorn
fat mayo, reduced-fat hummus, tzatziki
Eat breakfast or tomato salsa. • 1 thin slice wholemeal toast with
This should be your mantra. A healthier 1 teaspoon of peanut butter
Work on your 5 A DAY
breakfast will set you up for the day
A snack is a good opportunity to • 1 cup of low-calorie instant hot
and stop you becoming hungry before
increase your intake of fruit and chocolate
lunch. If you’re not hungry before
vegetables. To count towards your
leaving home, have breakfast at work. For more ideas, read 10 surprising
5 A DAY, each portion of fruit or veg
should be 80g. 100 calorie snacks at
Bring your own
Home-cooked food is often lower in nhs.uk/100-calorie-snacks.
Swap crisps
calories and fat and cheaper than
If you have a bag of crisps at lunch, go
food bought on the high street. If
for oven-baked crisps, which can contain
sandwiches aren’t your thing, you could
up to 70% less fat than regular crisps, or
cook extra in the evenings and take the
leftovers to work, saving you money.
a plain rice cake. Burn as you go
Go lean
Drink water Turn your daily routine into an
Instead of fatty sarnie fillings such
Drinking water regularly may help keep opportunity to get active, feel
as sausages or bacon, go for lean
hunger pangs in check. You should aim
meats, such as turkey or chicken, tuna healthier and burn off some
to drink about six to eight glasses (1.2
and salmon or a hard-boiled egg. extra calories:
litres) of fluid every day.
Remember to go easy on the mayo!
• Get off the bus a stop early
Plan your snacks
Make soup • Go for a brisk walk at lunchtime
Keep a healthier snack within reach,
Lower-calorie vegetable-based soups
such as fruit, veg (e.g. carrot sticks and • Forget the lift, take the stairs
are a great way of filling you up and
reduced-fat hummus dip) or homemade
boosting your 5 A DAY intake. Make a • Leave the car, walk instead
popcorn (without fat, sugar or salt).
batch on the weekend for use during • Do a daily grocery shop on foot
Go for wholegrain the week.
When making sandwiches, go for

Week 4
Food cravings Craving swaps

However good our
intentions, when a food Try these healthier alternatives
craving strikes it can be a – but remember to still count
real test of our willpower. the calories:
SWAP crisps FOR pretzels
SWAP chocolate FOR dates

There is debate about why we have sticks of gum over a day can make you
cravings. They can be caused by our ill. SWAP fried chips FOR oven chips
emotions and by such things as such as SWAP fizzy drinks FOR diet versions
stress, boredom, habit or insecurity. Use Brush your teeth
Brush your teeth with toothpaste. SWAP deep pan pizza FOR thin crust
these tricks to help combat cravings:
Once your mouth is minty clean and SWAP sweet and sour FOR stir-fry
Don’t go hungry fresh, some people find it helps to get
Hunger can make cravings worse. Keep SWAP sweets FOR raisins
rid of a craving.
your energy levels topped up with some
healthier high-fibre snacks. Reduce temptation
You’re less likely crave unhealthy foods
Drink water if they’re not readily available – so
Some people find water helps to calm avoid buying them!
cravings. Because water is filling, it
Set a time limit
can trick your body into thinking it’s
satisfied. Hot drinks can work too. Cravings are fleeting. Try holding off Super soups
for 30 minutes and find something to
Find a distraction distract you in the meantime. Chances Soup is filling, tasty and can be low
Find an activity to take your mind off are, your urge will pass once the in fat. Make a batch at the weekend
your craving. Go for a walk, have a time’s up. and store it in portions for lunches
bath, call a friend, listen to music.
Have a small portion during the week. Why not try:
Chew some gum If the desire just won’t go away, give in, • Mexican bean and tomato:
Some people find chewing sugar-free but do it the smart way: have a small 117kcal
gum curbs their appetite. But don’t portion and reduce your calorie intake
• Chunky chicken and sweetcorn:
overdo it as chewing more than 20 later to stay on track.
244kcal
• Carrot soup: 103kcal
How to stretch
For the recipes, see the
Learn how to stretch and cool
down after a run or workout to Change4Life Meal Mixer at
gradually relax, improve flexibility nhs.uk/c4lrecipefinder
and reduce soreness. This routine
should take about five minutes.
nhs.uk/stretch

Weekly summary
End of the week
Strength exercise:
Losing weight
You’ve made it to Week 5! You’re on
a roll!
Your actions
So far we’ve focused on food, but most of
what we drink also contains calories so it’s
for Week 5
a good idea to make sure you’re keeping • Track your drinking with our apps and
a close eye on those liquid calories. tools at nhs.uk/alcohol
If you’ve ever wondered why you’ve not • If you’re a cappuccino or latte drinker,
been losing weight even after sticking to try switching to a black or white coffee
a strict eating regime, now’s the time to
• Try skimmed milk instead of semi-
see if that regular latte, flavoured water
skimmed milk for a week
or evening tipple is sabotaging your best
efforts to lose weight. • Stick to your calorie limit – 1,400kcal
for women and 1,900kcal for men
• You should be doing 150 minutes

of activity by now. If not, get some
Laura’s diary inspiration at nhs.uk/fitness
Week 5
Did you know?
This week, it’s all about reassessing what you are
The key to weight loss success is not
drinking. I ditched the lattes when I realised how to expect too much, too soon. Make
calorific they are. changes to your diet and activity levels
you can live with.
White coffee may seem boring at first but your
taste buds soon adapt and I’ve never gone back. If your changes are too drastic, it will
Alcohol is not your friend either. feel like a struggle. If you fall off the
wagon, you may return to old habits
Did you know a small glass of wine has the same and regain weight.
calories as a piece of chocolate? When I realised
Week 5
this, I started to reconsider and think of it a
treat rather than ‘just a drink’.
Week 5
Calories in alcohol
Did you know a standard glass of wine contains as
How calorific
many calories as a small chocolate and a pint of lager
has as many calories as a packet of crisps?
is your tipple?
The problem is, most of us just don’t Women should not regularly drink more
• A pint of 5% strength beer = a
think of alcohol as being calorific. than 2-3 units a day. As a guide, a pint
So, while we might go easy on the of lager and a 250ml glass of wine both packet of McCoys salted crisps
single cream when eating desserts, we contain 3 units of alcohol. (170kcal)
wouldn’t think twice about knocking • A standard glass (175ml) of 12%
• Alternate an alcoholic drink with a
back a couple of pints. In fact, the wine = one Cadbury Heroes
diet soft drink or water – this will help
calorie content of two pints is similar to
to prevent you becoming dehydrated. miniature bar (126kcal)
that of a full glass of single cream.
• A double measure (50ml) of
• Choose drinks with a lower ABV
With this in mind, it’s easy to 17.5% fortified wine = one Asda
(alcohol by volume) instead of your
understand how excess alcohol intake
usual tipple. There’s an increasing range bourbon biscuit (65kcal)
can easily contribute to gaining weight.
of lower alcohol choices available and • A glass (50ml) of (17%) cream
Two large glasses of white wine, most also have fewer calories. liqueur = a Milky Way bar (118kcal)
totalling 360kcal, will provide a woman
• Don’t drink on an empty stomach, • A standard bottle (330ml) of
with nearly a fifth of her daily calorie
as this can lead to snacking. If you do 5% alcopop = three Lees teacakes
allowance.
snack while drinking, avoid high-calorie (237kcal)
A beer-drinker knocking back just five snacks such as crisps, pork scratchings
pints a week would add a whopping chips. Try lighter options such as
44,200kcal over a year, equivalent to pretzels, plain popcorn or oven-baked
221 doughnuts. crisps.
Alcohol contains lots of calories – • Drinking in rounds can mean you end Drink swaps
seven calories a gram in fact, almost as up drinking more than you intended.
many as a gram of fat. And, of course, Opt out and drink at your own pace. • SWAP a pina colada FOR a mojito
additional calories can be present in and save 326kcal
• Try cutting down with a friend,
added mixer drinks. • SWAP a pint of lager FOR lager
as you’ll be more likely to stick to it
Many drinkers add to their liquid with moral support. shandy and save 100kcal
calorie count by having snacks, such • SWAP double rum & coke FOR
• Eat a healthier dinner before you start
as crisps, nuts or pork scratchings, with single vodka, lime & soda and save
drinking. Order or cook before you start
their tipple, not to mention a hangover-
drinking so you’re not tempted to go 107kcal
induced fry-up the morning after, which
for the less healthy options. • SWAP a large glass of white wine
can add an extra 450kcal.
FOR a white wine spritzer with
• Avoid ‘binge drinking’. Drinking a
Tips to avoid weight gain
large amount of alcohol over a short soda and save 35kcal
• Stick to your daily recommended period of time may be significantly
units. Men shouldn’t regularly drink worse for your health than frequently
more than 3-4 units of alcohol a day. drinking small quantities.

Week 5
Think before Liquid calories

you drink
Per 250ml serving:
It’s not just alcohol, non- Cola drink: 105kcal
alcoholic drinks from lattes Mocha: 193kcal
to colas can also lead your Cappuccino: 110kcal
calorie count to creep up. Chocolate milkshake: 195kcal

Smoothie: 136kcal
What you drink should not be Pure orange juice: 122.5kcal
overlooked when trying to lose weight.
Pomegranate juice: 170kcal
Drinking too many sugar-sweetened
Pure apple juice: 117kcal
drinks can contribute to weight gain.
Caffeinated energy drink: 112.5kcal
So what are the common offenders and
your 5 A DAY, you may find eating
where could you be going wrong?
pieces of fruit more filling. Note that 150ml of pure
Coffee: unsweetened fruit juice can
Fizzy drinks:
Getting a caffeine fix could give you provide one of your 5 A Day.
Lemonade or cola is not only bad for
193kcal or more in one hit if you opt for
our teeth but it can provide 140kcal in
cappuccino or mocha. Switch to black
just one can. Switch to diet versions
or white coffee instead.
and think of it as a one-off treat. Minty lemonade
Fruit juice and smoothies:
Experimenting with some interesting recipe
You might feel virtuous guzzling flavour combinations can help make it
these but watch out. A small glass of feel less like you’re depriving yourself Make a refreshing, lower-calorie
cranberry or apple juice racks up nearly so you’ll stick with it – research shows alternative to sugary canned drinks:
100kcal and a small 250ml yoghurt- that our tastebuds can be retrained • large handful fresh mint leaves
based smoothie can be about 136kcal. over time to enjoy far less sugar in
• juice of 6 lemons and zest of 3
Go for fruit-only smoothies instead. drinks (or no sugar at all).
• 3 tbsp sugar
Although fruit juice counts towards
• sparkling mineral water
1. Tear the mint leaves to release
Home cardio workout the flavour
Burn calories, lose weight and feel 2. Add the mint to a jug with the
great with our 10-minute home
juice, zest and sugar
cardio workout routines. An ideal
workout if you’re short on time 3. Top up with sparkling water
and need to fit in a bit of exercise 4. Chill in the fridge
without too much fuss. Serves 4 at 46kcals per serving
nhs.uk/cardio-workout

Weekly summary
End of the week
Strength exercise:
Losing weight
Congratulations! You’ve reached the
halfway stage of this guide.
Your actions
There may have been bumps in the road
but you’ve shown the determination to
for Week 6
continue the journey. By sticking with • Tell family and friends how you’re
it over the weeks, you’ve shown a real doing – you might even inspire them to
desire to change. join you
We’re rooting for you. You can do it. • Plan a non-food reward for when you
get to 12 weeks. See what others chose
Use this midway point to review on the next page
your routine to make sure there’s
nothing holding you back from losing • Use our online weight loss forum
weight. to let other people know how you’re
getting on
Laura’s diary
Week 6
Did you know?
Well done. If you’ve got this far and have stuck to
Setbacks are normal when trying to
the advice you should be feeling really pleased and
change habits of a lifetime. Accept
proud of yourself. this, and it will help you have the right
And it’s that mental boost that you need to push attitude to get back on track when a
yourself on to further success. slip-up does occur.
Spend some time thinking about areas where Plan ahead how you will cope with
you’re struggling and come up with your own list potential bumps on the road, such as a
of actions for overcoming them. meal out or a party.
A lifestyle change like this has to be an
Week 6
active process. The more you invest in it, the
more you’ll achieve.
Week 6
Weight loss pitfalls

Are you struggling to lose weight? Find out what could
be tripping you up. Here are some of the most common Take the Week 6
weight loss traps and some quick fixes. MoT test
Skipping breakfast Drinking too many calories
Skipping breakfast can lead to Some fancy coffees, sweet fizzy drinks, It’s time to take stock of your
unplanned and unhealthy mid-morning smoothies and alcoholic drinks can progress and highlight any
snacking or bingeing at lunchtime. pack a calorie punch. problems. Are you:
Fix: go for breakfasts containing fibre, Fix: go for water (still or sparkling)
such as wholegrain bread or porridge. with a slice of lemon, tea or coffee with Carefully recording all calories? ¨
reduced-fat milk, or herbal tea.
Skipping meals Weighing food when cooking? ¨
Skipping any meal is a bad idea. It may Weighing yourself too often Watching your drinking? ¨
reduce your calorie intake for a brief Your weight can fluctuate from day to Reading food and drink labels? ¨
period, but you’ll be much hungrier day, so weighing yourself daily may not
Exercising 150 minutes a week? ¨
later on and more likely to overeat. give a true picture of your weight loss.
Getting your 5 A DAY? ¨
Fix: eat regularly and don’t starve Fix: weigh yourself once a week and Having breakfast every day? ¨
from one meal to the next. Have some use other goals to measure progress.
healthier snacks handy just in case.
Setting unrealistic goals If you didn't tick all the boxes then
Losing track of your calories Thinking you’ll lose half a stone (3kg) think about why and find a fix.
A cafe latte, a handful of crisps, a piece in your first week is probably setting
of chocolate, a biscuit ... mindless yourself up for failure. A realistic goal is
munching can easily sabotage an vital to successful dieting.
otherwise well-planned diet.
Fix: smaller goals are the building
Non-food rewards
Fix: make a note of every bite to stay blocks to weight loss success.
within your calorie allowance. Tried and tested non-food rewards
Gaining weight from exercising to help you celebrate your progress:
Unhealthy snacking Take care not to cancel out the calories
• new music
High-calorie snacks will do your you’ve burned during exercise by eating
waistline no favours, but healthier more afterwards or you might end up • new pair of jeans
snacks can help you control hunger and putting on weight. • new running shoes
keep your energy levels up. • trip to the movies
Fix: for a low calorie post-workout
Fix: choose snacks with fibre such as snack, read 10 suprising 100 calorie • a DVD box set
fruit, veg and wholegrain food. snacks at nhs.uk/100-calorie-snacks. • a day at a health spa
• a cooking class
Lapping up low-fat Oversized portions
‘Low-fat’ or ‘fat-free’ doesn’t always This is a common reason why people • a day off work
mean low calorie. struggle to lose weight. For more ideas, read Non-food
rewards for losing weight at
Fix: always check food labels for fat, Fix: use smaller plates and stop eating
sugar and calorie content. before you feel full. nhs.uk/rewards

Week 6
Resisting Diet-friendly
peer pressure socialising
Here are some ways to spend
In a perfect world, family
time with friends to take your
and friends would do
mind off food:
nothing but encourage
• A country walk
you during your 12 weeks.
• The cinema (take your own
In reality, it’s not always like that. low-calorie popcorn!)
You may have had a friend tell you,
• Bowling
“just one more drink won’t hurt” or a
partner say, “forget the gym tonight, • A bike ride and (low-calorie)
let’s go out for dinner”or a parent who picnic
urges you to have another slice of their
allowance. • Roller-skating
homemade cake.
• A game of Frisbee or
• Avoid “rounds” at the pub. They can
It’s probably well-meaning. But that football on the park
force you to keep up with your friends’
doesn’t help when it comes to sticking
drinking. Sit them out and buy your • A day at a spa
to your daily calorie allowance. Here
own drinks.
are seven ways to resist peer pressure:
• If you’re eating out, decide
• Get home support. Tell your family
beforehand what you’ll eat. Many
how much you value their support.
restaurants display menus online.
The more involved they feel, the more
sensitive they’re likely to be.
Weight loss tips
• Learn to say no. It’s not unfriendly to
refuse unwanted food or drink offered
for parents
• Ask those around you not to offer
by loved ones. Be polite but firm. Cooking for children can derail your
you your favourite treats so you don’t
give in to temptation. diet so try these tips:
• Celebrate your success. When you hit
• Plan family meals ahead of time.
• Plan evenings out in advance to a target, let everyone know so they see
how much it means to you. If necessary, include a child-friendly
adjust your calorie intake during the
day so you don’t go over your daily option alongside your own healthy
meal
Weight loss forum • Don’t ‘supersize’ your children’s
Connect with other people meals. That way, there’ll be fewer
following the weight loss plan. leftovers to graze on. Good
Use the forum to share your portion control can benefit the
experiences, ask and answer
whole family
questions about losing weight, and
help others on their journey.

Weekly summary
End of the week
Strength exercise:
Losing weight
Welcome to Week 7. Well done, you’re
on the home straight!
Your actions
Stick with it, each week is another week
of developing healthier habits and skills
for Week 7
that you can use at home or away. • Armed with this week’s advice, why
not suggest a meal out with friends
After six weeks following this guide, you or family?
should be feeling more confident with
the idea of eating out. • Look at your last six food and activity
charts to go over your progress and
From Italian to Thai, our eating out tips identify any trends you need to keep
and healthier meal swaps will help working on
you to enjoy a guilt-free lower-calorie
• Try our 10-minute home toning
meal out.
workout – and try to do at least 150
minutes of activity this week
• Keep counting those calories and stick

Laura’s diary to your daily limit
Week 7
Did you know?
When you’re trying to lose weight, eating out,
It takes approximately 20 minutes for
whether for lunch or dinner, can be a challenge.
the stomach to tell the brain that it
There are just so many temptations and pitfalls. is full, so eat slowly and stop eating
It’s not always easy to make healthier choices. This before you feel full.
week’s tips will help your decision-making. When
To avoid overeating, use smaller plates
I go to the restaurant with friends I try to look and bowls. This will help you get used
at the menu in advance and think about the to smaller portions without going
healthiest options and calorie content. I’ll keep to hungry.
my normal daily meal routine, that way I won’t
Week 7
arrive at the restaurant completely ravenous
which in my case always leads to bad choices.
Week 7
Dining out
Going out for a meal? Don’t panic. We’ve got you Healthier
covered. Our tips will help you enjoy the occasion side dishes
without breaking the calorie bank. Fill up on veggie sides. If cooked, go
for steamed or boiled. A portion is
Read the menu online in fat. Instead, look out for grilled,
80g for your 5 A DAY.
roasted, poached, steamed or baked
If you know which restaurant you’re • Broccoli
dishes.
going to, look up their menu online • Mixed leaf salad
to work out the lower-calorie options You say tomato • Carrots
and figure out your expected calorie • Beans
Avoid cheese, cream or butter-based
intake. Planning ahead like this will
sauces, which are high in fat and pack • Mushrooms
help you make better choices and avoid
a calorie punch. Instead, go for tomato • Kale
temptation.
or other vegetable-based sauces. • Watercress
Don’t skip a meal • Spinach
Beware of high-calorie salads
• Cabbage
Don’t skip breakfast or lunch to build
Watch out for high-calorie toppings
calorie credits for your evening out.
such as croutons, cheese, bacon and
Stick to your daily meal routine to keep
nuts. Ask for salad dressing on the side
your appetite under control throughout
and add only as much as you need.
the day. If you go over your calorie
allowance, don’t worry: simply reduce Take your time How many calories?
your calorie intake the following days.
Eat slowly, enjoy every mouthful. You’ll
Stick to one course feel satisfied before you feel full and While many menus now list
have more chance to take part in the calories, it’s not always possible to
It’s perfectly acceptable to have just a
conversation and enjoy the atmosphere. work out the calorie content in a
main course. And don’t feel the need
to finish your plate. Try to stop eating restaurant or takeaway meal. These
Share dessert
before you feel overly full. If you can’t tips may help:
resist having a starter or a dessert, find Go for healthier options such as fruit- • Choose sauce-free dishes, such as
someone to share it with. based desserts, including crumble. If grilled meat, baked fish or tandoori
you can’t resist a decadent dessert, dishes. Some sauces and dressings
Downsize your portions share it with a friend. can push up a dish’s calorie content
To avoid eating too much, order a Don’t drink your calories • Ask what’s in a dish or how
starter and a side dish as your main it’s been cooked – the restaurant
course instead of one of the larger Alcohol and sugary soft drinks can be
should be happy to tell you
mains on the menu. high in calories. Go for water or sugar-
• If you aren’t sure, ask for a dish to
free drinks.
come without a ‘suspect’ item
Avoid deep-fried
• Try to keep track of exactly what
Avoid food that is deep or shallow you eat and the amount so you can
fried, battered, pan-fried, marked as tot up the calories accurately
‘crispy’ or with pastry. These are high

Week 7
Fabulous Restaurant tips

foreign food • Banish the buffet: it’s hard to
control your portion size at an all-
Tips to help you select you-can-eat buffet. It’s a real test
lower-calorie options when of willpower and the food tends to
you fancy something a little be less than healthy. The solution?
more exotic. Avoid them completely!
Italian • Order less: there’s no need to cry
off takeaways when trying to lose
Avoid cheese and cream-based pasta
sauces, such as alfredo or carbonara. weight, but portion control is key.
Try to avoid ordering more food
Thumbs up: thin pizzas with veg
Thai than your need.
toppings, tomato-based sauces,
vegetable-based soups, grilled dishes. • Plain and simple: steer clear of
Thai food is great as it tends to feature
lots of steamed or stir-fried vegetables. creamy sauces and meals with lots
Thumbs down: cheesy and meaty
of cheese.
pizzas, salami, creamy sauces, garlic Thumbs ups: salads, stir-fries, steamed
bread, lasagne. rice, broth soups.
Chinese Thumbs down: coconut milk dishes,
Chinese food can be low-calorie. Just fried rice, peanut sauce, crispy noodles.
avoid sweet sauces and anything fried
Indian
When in Blighty
or deep-fried.
British favourites such as fish and
In spite of its reliance on frying, there
Thumbs up: stir-fries, steamed chips, pub meals and traditional
are plenty of healthier choices.
dumplings, steamed veg, plain boiled
breakfasts can easily blow your
rice, steamed fish or chicken. Thumbs up: tomato-based sauces,
calorie budget. Avoid fried foods,
tandoori dishes, plain or basmati rice.
Thumbs down: anything deep-fried or ploughman’s lunch and pastry-
sweet and sour, prawn toast, spring Thumbs down: bhajis, poppadoms,
based foods such as Cornish
rolls, egg fried rice. creamy curries, pilau rice, naan bread.
pasties and steak and kidney pie.
Thin-cut chips and roast potatoes
10-minute home toning
are also a no-no.
Firm up your bum, abs, legs and
Instead, try lean meat, grilled
arms with this 10-minute home
toning workout - ideal if you’re salmon or white fish. And for side
short on time and need exercise dishes, stick to jacket potatoes,
without too much fuss. steamed vegetables and salad.
nhs.uk/toning

Weekly summary
End of the week
Strength exercise:
Losing weight
Week 8 and you’re doing great.
We all know we should eat more fruit Your actions

and veg, which is especially helpful when
trying to manage your weight. They
for Week 8
contain fibre, vitamins and minerals. • Plan to have at least two portions of
We should eat at least five portions of veg with every evening meal this week
different fruit and veg a day.
• Try some of our homemade salad
Salads are often seen as the perfect ideas and experiment with your own
dieter’s food. But not all salads are as
innocent as they seem. Find out what • Try to plan three 30-minute lunchtime
lurks beneath those healthy-looking walks this week. Your lunch break is an
green leaves and could be spoiling opportunity to get active
your diet.
• Stick to your calorie and exercise
targets
Laura’s diary
Calorie counting has made me a much more Products carrying a 5 A DAY message
creative cook and has led to me experimenting can be misleading. ‘5 A DAY’ logos have
been appearing on food high in sugar,
with a wider range of fruit and veg.
salt and fat such as biscuits and fizzy
Asian recipes are particularly versatile. Tomato- drinks.
based curries and marinades deliver a variety, Always check the label for the full list
flavour and freshness that’s hard to beat. of ingredients and look for the Depart-
ment of Health’s official 5 A DAY logo.
Crucially they tend to rely much less on the sorts
of ingredients that send calorie values rocketing,
like cheese.
Week 8
I really recommend investing in some fresh and
dried spices and to give it a go.
Week 8
Eat more vegetables

Getting into the habit of eating more veg can help you 5 A DAY
lose weight and keep it off. There are so many ways to portion sizes
pack more veg into your favourite meals.
A portion of fruit or veg is 80g.
We all know that vegetables contain • Have vegetables as snacks. Baby Fresh, frozen, tinned and juiced fruit
fibre, vitamins and minerals. But what carrots, radishes, and sugar snap peas
and veg all count towards your 5
have they got to do with losing weight? all make ideal snack food. They’re
convenient, easy to pack in handy A DAY. Use the rough guide below
Because they contain fibre, vegetables to work out whether you’re eating
portions and they require very little
fill you up without packing a big calorie
preparation. your 5 A DAY:
punch (depending on how they are
cooked of course). • Swap sauces based on cheese or • Half a grapefruit
cream – on pasta, rice or a baked • An apple
So, make veg a big part of your efforts
potato – for tomato or vegetable-based • 2 plums or satsumas
to lose weight, and you can eat
sauces. Throw in some kidney beans • 3 heaped tablespoons of peas,
filling, satisfying meals – and avoid
or chickpeas to make the sauce extra
between-meal hunger pangs – without sweetcorn, beans or pulses
filling. These same ingredients can
exceeding your daily calorie allowance. • 2 broccoli spears
make a filling vegetable or bean-based
Try these 10 tips to fit more vegetables soups as well. • A dessert bowl of salad leaves
into your diet:
• Add some crunch to your lunchtime
sandwiches with lettuce, tomatoes, A 5 A DAY portion of dried fruit
• Aim to make your meal more filling
by adding vegetables, and then cut cucumber or grated carrot. This will is around 30g. This is about one
back on another, high-calorie ingredient help fill you up. heaped tablespoon of raisins.
or food, or simply eat less. This way, you
• Stock up on frozen vegetables.
can feel full while eating fewer calories.
They’re quick and easy to prepare
• Add beans, lentils and pulses to in the microwave or on the hob.
stews, bakes and salads. You can choose single vegetables –
• Aim for two portions of veg on your

such as peas, carrots, green beans Not one of
plate. If you’re having shepherd’s pie,
or cauliflower – or mixed veg.
your 5 A DAY
have some peas with it too. Add carrots • Cooked breakfast? Swap a fried
and broccoli to a roast dinner. tomato or mushroom for a grilled They may be vegetables but they
tomato or mushroom. Or, try an
• Eat more salad or vegetable-based do not count towards your 5 A DAY.
omelette stuffed with onion and
dishes. One meal can provide several peppers. • Potatoes – including jacket pota-
portions of your 5 A DAY. For protein, toes, chips and crisps
you could add a boiled egg, chicken • Add green, leafy veg to soups or
• Yams
slices or cooked lentils. For example, stews. Veg such as kale or swiss chard
are loaded with calcium and iron. This • Cassava
start with some lettuce and add sliced
tomatoes, red onion, apples, pears, is a really easy way to incorporate them • Plantain
celery, cooked beetroot, grated raw into your meals.
carrot and a hard-boiled egg.

Week 8
Make the
3 lower-calorie
most of salads salad dressings
Salads can be your best Orange-balsamic (82kcal)
friend when trying to lose • 1 tbsp dijon mustard
weight but beware of • 2 tbsp balsamic vinegar
calorie-laden toppings. • Juice of 1 large orange
A typical green salad of green leaves, French dressing (88kcal)

tomatoes and cucumbers is low in • 1 clove garlic minced
calories, salt and fat and high in • 2 tbsp red wine vinegar
nutritional value. • 1 tbsp dijon mustard
• 1 tbsp honey
However, toppings such as croutons, lower-calorie dressings out of fruit
bacon bits, cheese, breaded chicken and juices. Or make a healthier vinaigrette Ranch-style dressing (51kcal)
creamy dressings will turn an innocent- with olive oil and vinegar or fresh • 1-2 cloves garlic, crushed
looking salad into a dieter’s nightmare. lemon juice. • 3 tbsp fat-free natural yoghurt
The golden rule with salads: avoid fatty • Juice of 1 large lemon
• Take care when buying commercial
toppings, always ask for the dressing • 2 tbsp red wine vinegar
lower-fat salad dressings – while they
on the side and avoid mayonnaise or may be low in fat, they can often
cream-based dressings. be high in sugar. Always check the
Salad dressings nutrition information on the label.
Salad dressings are almost always • If you’re in a restaurant or cafe, ask

high in calories. A single serving (two for the dressing to be served on the
tablespoons) of mayonnaise is 220kcal; side and add only as much as you need. Lower-calorie
a mayo-based Thousand Island dressing
• Give a wide berth to salads such as salad toppings
is 194kcal and blue cheese dressing is
Caesar, Waldorf, coleslaw and some
228kcal. Add a burst of flavour with these
pasta and potato salads, all of which
50kcal salad toppings:
• Try making your own lower-fat and are generally soaked in mayonnaise.
• 1 tbsp toasted sunflower seeds

5 A DAY • 1 tbsp toasted pine nuts
Find out about fruit and veg
• 1 tbsp toasted pumpkin seeds
portion sizes with our 5 A DAY
guides, including a downloadable • A handful of chopped grapes
illustrated poster and a portion size • 1 tbsp of chopped toasted
guide for a range of fruit and veg, walnuts
including tinned and dried.
nhs.uk/5ADAY

Weekly summary
End of the week
Strength exercise:
Losing weight
Good going – you’ve made it to Week 9!
We hope keeping track of your calories is
Your actions
for Week 9
becoming easier.
If you started the Couch to 5K running

plan on Week 2, you should be just one • Go to the weight loss forum to find
week from graduation! out what other people are doing to raise
their activity levels
If you’re still working towards 150
minutes of activity a week, keep going! • If you’re lacking motivation, use
We know you can do it! Just keep doing What’s Your Sport to find out what
a little bit more each week. Let’s give it activity suits you best
a big push this week. The key is to do
something you enjoy that can fit into • Have a go at this week’s recipe, which
your routine. should satisfy any sweet cravings. If it’s
not your cup of tea – research some
different lower-calorie recipes
Laura’s diary
How’s the exercise regime going? Whether you’re Regular strength exercises, such as
struggling or you’ve taken to it like a duck to weight training, push-ups or heavy
gardening, can boost weight loss.
water, I can’t recommend the forums enough.
They are truly inspiring and full of people who’ve Strength exercises build muscles and
found their own way of making it work for them. muscles burn more calories than other
Exercise is a really important habit to learn - body tissue, including fat, even when
you’re not moving.
not just for the purposes of this 12-week guide
but for the rest of your life.
Think about ways you can support yourself in
Week 9
achieving this goal. Would pairing up with a
friend help, for instance?
Week 9
What’s stopping you?

Whatever it is that’s stopping you from getting more
active, it might not be as much of a barrier as you think. Exercise ideas
Here are some common reasons why a solitary activity such as walking,
we might avoid exercise and how to running, yoga or swimming. Gym not your thing? Try one of
overcome them. these to get your heart rate going:
‘It’s hard work’
• At home: DVD workouts, Strength
‘I don’t have time’
Starting slowly and building up and Flex, 10-minute workouts
Achieving 150 minutes of physical gradually are the key to enjoying • Outdoor: Walking, gardening,
activity a week is easier than you think. exercise. The Couch to 5K or Strength
bowls
It doesn’t have to be structured exercise, and Flex podcast series are just the
like running or swimming. Walking to ticket. They are both designed to let • Solitary: Pilates, yoga, tai chi,
work, to the shops or the kids to school, your confidence grow along with your swimming, running, rollerblading
gardening or taking the stairs all count. stamina and strength. • With a friend: Badminton, dance
The easiest way is to work physical
classes, Zumba
activity into your daily routine. ‘The weather is too bad’
• With family: Park football, round-
‘I’m too tired’ Many people find running in the rain
ers, Frisbee, hiking
invigorating. Learn to love the weather;
It’s not unusual to feel drained at the it’s bracing with the wind behind you
end of the day but exercise will relieve and it can be fun splashing through
your tiredness and actually make you puddles.
feel more energetic. With time, an
‘I’ve missed a session. I’ll never get
exercise regime will also build your
back on track’
stamina, reducing feelings of lethargy.
Burn time?
No one sails through never missing
‘I don’t have the willpower’
an exercise session. Just get your kit
How long does it take a 70kg
Many people give up on their exercise on and bear in mind you’re not back
person running at 6mph to burn off
regime soon after starting it. One of starting from scratch. The key is to
the best ways to stay motivated is rewind a bit. For example, if you’ve the calories in the following foods?
to keep an exercise diary or exercise completed Couch to 5K but haven’t run
with a friend. Goal-setting can also be for a while, pick it up at Week 5 or 6. • Buttered brown toast - 10mins
fantastic for keeping you motivated • 2 Hob Nob biscuits - 12mins
‘I’ll look stupid’
and working towards a target that suits
• Cheese and onion crisps - 16mins
you. It can be hard to get active in public
• Plain bagel - 18mins
if you’re out of shape or not used to
‘I don’t like exercise’ • Chicken korma with rice (300g) -
exercise. But you can overcome this.
Memories of school PE may still colour Start off exercising at home or plan 39mins
your judgement but there are so many to run when no-one’s about. Your
ways of getting active, and enjoying confidence will soon grow.
it. For example, if competitive sport
was your worst nightmare, focus on

Week 9
Have your cake Fruit banana

and eat it? bran cake
Try this filling cake, which has just
If all you can think about
132kcal per slice
is chocolate, biscuits or
• 100g low sugar bran flakes
crisps, here are some
• 250ml semi-skimmed milk
lower-calorie substitutes.
• 75g apricots, chopped
Beware that although lower in calories,
• 50g sultanas
some of these swaps can still be high in
• 40g soft brown sugar
sugar. Also, lower-calorie should not be
• 150g self-raising flour
taken as a licence to indulge.
• 2 eggs, beaten
Crisps – swap for lower-fat, lower-salt
chocolate with malt varieties. • 1 banana, mashed
oven-baked crisps, which contain up to
Combine bran, milk, apricots and
70% less fat than standard varieties. Biscuits – swap for oat cakes, oat
biscuits or unsalted rice cakes, which sultanas. Leave to soak for 1 hour.
Pork scratchings – try swapping for contain fibre. Preheat the oven to 180C. Line a
homemade air-popped, plain popcorn.
loaf tin with greaseproof paper. Add
Sweets – try dried fruit such as raisins,
Ice-cream – opt for lower-fat frozen sultanas, dates, apricots or figs, which sugar, flour, eggs and banana to the
yoghurt, or try sorbet made from all count towards your 5 A DAY. mixture and stir. Spoon into the tin
sweetened water flavoured with fruit.
Cake – swap for a plain currant bun, and bake for 50-55 minutes on the
Cereal bar – despite their healthy fruit scone or malt loaf. Avoid toppings middle shelf of the oven.
image, most cereal bars are high in like butter, icing, jam or cream.
sugar and fat. Look out for bars that
Sugary fizzy drinks – try mixing
are low in sugar, fat and salt.
sparkling water with unsweetened Snack rogues
Chocolate – swap for a lower-calorie fruit juice, which counts towards your
hot instant chocolate drink. You can 5 A DAY, or choose a lower-calorie diet gallery
also get chocolate with coffee and variety.
• Fully loaded nachos (pub meal):
924kcal
Find your ideal sport • Pork scratchings (100g): 621kcal
Find out what activity you’re best • Roasted and salted peanuts
suited to with What’s your sport? (50g): 300kcal
It uses games and quizzes to assess • Garlic bread (2 slices): 209kcal
your personality, skills and reflexes
• Wasabi peas (59g): 197kcal
to match you up with your ideal
• Salt and vinegar crisps (35g
activity.
packet): 181kcal
nhs.uk/findyoursport

Weekly summary
End of the week
Strength exercise:
Losing weight
Getting started - Week10
Well done on reaching Week 10.
Great work!
Your actions
Working towards a goal isn’t always
easy; sometimes life just gets in the way.
for Week 10
When we feel depressed, angry, bored • If you’re about to finish Couch to 5K
or stressed, we often turn to food to feel then get on the forum at
better. Identifying your comfort eating couchto5k.healthunlocked.com and
shout about it! You can claim your C25K
triggers is the first step in breaking the
Graduate badge there too
bond between your feelings and food.
• If you use public transport to get to
Did you try to build in some of the
work, try to fit a 20-minute walk into your
activity ideas we suggested last week? If journey every day of the week
you didn’t, why not give some of the tips
a go this week? • Is stress or feeling down causing you
to overeat? If you think it might be, visit
the Moodzone at nhs.uk/moodzone
Laura’s diary
Week 10
Did you know?
Last week we encouraged you to focus a bit
more on exercise. You’re more likely to fall off the
If you took up the Couch to 5k challenge in Week diet wagon at the end of the week.
2 this is your big week. Go for it! Research suggests that we tend to eat
more on Fridays and Saturdays than at
It’s amazing how much having a goal can help any other time of the week.
motivate you.
Furthermore, achieving that goal can be hugely Avoid undoing all your good work by
sticking to the advice every day.
rewarding and can help build your confidence,
which will feed into other areas of life.
Week 10
Spend some time this week planning your next
goal and how you can achieve it.
Week 10
How are you getting How to avoid

on? Tips for diet success temptation
You’ve been following this advice for almost 10 weeks, • Before eating, ask yourself if
and it won’t always have been easy. Here are a few tips you’re really hungry
to keep you motivated. • Don’t store junk food, such as

chocolate and crisps, at home
‘Help – I’ve blown it’ have to be weight-related. Every time • Stock up on healthier and lower-
you achieve a mini-goal, treat yourself calorie food for when hunger strikes
Fix: Expect setbacks
with a non-food reward. • Keep yourself busy so you’re not
It’s to be expected that you give in to always thinking about food
‘Help – I’ve lost weight but not
temptation once in a while, but don’t
inches’ • Never shop hungry. Prepare a
let that become an excuse to give up
shopping list and stick to it
on trying to lose weight. So, if you had Fix: Be patient
a slice of chocolate fudge cake at work • Don’t ban foods. You will only
Everyone’s body-fat distribution is crave them more
today, pick yourself up, put it behind
different, so the inches come off a
you, move on and get back on the
little differently too. Initially, you may
wagon straight away.
lose weight without losing inches. Be
‘Help – I still get hunger pangs’ patient, and the inches will drop off in
time. You’ll soon notice your clothes Keep a food diary
Fix: Fill up on fibre
getting looser and your body looking
There is no need to feel hungry when slimmer. A food diary can help you
trying to lose weight. Check that you’re identify and tackle problems such
‘Help – I’ve stopped losing weight’
sticking to your daily calorie limit. Don’t as emotional eating.
be tempted to consume less than that. Fix: Try something new to kickstart
Fill up on low-calorie fibre-rich foods weight loss Keeping a food diary involves
as much as you can. They’re best for
Perhaps you’ve been losing weight writing down what you ate,
staving off hunger pangs and helping
nicely but for the last week or so, the whether you were actually hungry,
you ßfeel full.
scales have stayed the same. It’s the when you ate and watching for the
‘Help – I don’t think I can carry on’ dreaded weight loss plateau. Don’t triggers.
worry, this is normal. Check that you’re
Fix: Reward yourself.
sticking to your calorie limit. Are you
You can use a notebook or one
Adopting healthier habits can forgetting to count a snack here or
of several food diary charts freely
sometimes feel like hard work. Try there, or overdoing your portion sizes?
Also, it can really help to kickstart available online. Alternatively, food
setting yourself a series of mini-goals
as you progress through your weight things by doing a little more exercise, diaries are often included in weight
loss journey. A mini-goal can be or to try a different type that challenges loss apps on mobile devices.
whatever you want it to be. It doesn’t your body in new ways.

Week 10
How to beat 10 comfort

comfort eating triggers
eating Once you’ve identified what sets

off your comfort eating, you can
It’s easy to turn to food start to tackle it. Here are 10
when you’re stressed, common triggers:
upset, or simply bored. • Work stress
But you have to address so-called • Loneliness

comfort eating to continue making • Money worries
progress on this guide. Emotional • Bad weather
eating can be beaten, although it’s not • Tiredness
always easily done. In some cases,
• Arguments with your partner
you may need professional help. As a Dealing with comfort eating
• Boredom
first step, you could try these simple
Think about how to change or avoid • Sadness
techniques: the circumstances that prompt negative
• Unemployment
Recognising comfort eating feelings, which in turn lead to comfort
• Health problems
eating. If your commute to work leaves
To help spot when you’re comfort you stressed and reaching for a snack,
eating, keep a food diary for a few for example, can you find a new route?
days. Whenever you eat something,
It’s not always possible to avoid
record your mood and how hungry you
difficult feelings, but if you find yourself Non-food
are on a scale of 1 to 10.
snacking or craving certain food, it can comfort fixes
If you find you’re eating in response to help to follow a routine.
negative emotions rather than hunger, • Take your mind off food with
Ask yourself: am I really hungry, or
chances are you’re comfort eating. some reading
is this comfort eating? Then, wait 30
Now, make a “trigger” list: a list of the minutes before eating. Often, you’ll • Listen to a favourite song
feelings and circumstances that tend to realise that it is really emotional • Write down a fun thing you’re
spark your comfort eating. comfort, not food, that you need. going to do today, or this week
• Watch a movie
Legs, bums and tums • Phone a friend
Tone up, firm up and burn fat • Go for a walk
from your tummy, hips, thighs • Clean the car
and bottom with this 10-minute
• Have a bath
legs home workout. This exercise
routine counts towards your 150 • Surf the web
minutes of activity a week. • Do some breathing exercises
• Do some exercise
nhs.uk/bumsandtums

Weekly summary
End of the week
Strength exercise:
Losing weight
A big hurrah for reaching Week 11.
You’re a star! Your actions
If you began Couch to 5K in Week 2, for Week 11
you will have completed the plan
• If you finished Couch to 5K, take your
last week. Well done. To keep going,
running to the next level with the 5K+
download our 5K+ running series.
running podcasts
If you’ve been exercising and eating well
but have stopped losing weight, you may • To inject some fun into your weekly
physical activity, why not recruit an
have hit a weight loss plateau. Don’t
exercise buddy?
worry, it’s common. This week we’ll tell
you what causes your weight loss to stall
• Cook a healthier meal for friends in
and explain how to deal with it.
Week 12. It’s a chance to share what
you’ve learned, and celebrate what
you’ve achieved
Laura’s diary
Congrats to all you Couch to 5k graduates. It’s a myth that you can burn body
Doesn’t it feel fantastic? fat from just one area at a time.
When you lose weight, the fat loss
For me, graduating was a real turning point.
occurs throughout the body.
It not only totally changed my attitude to exercise
but it really boosted my confidence. You can tone specific areas – such as
For those of you still struggling, redoubling your your abs – but without weight loss, it
will still be underneath a layer of fat.
efforts on the exercise front could be just
what you need to get over a weight loss plateau.
Also, try to be rigorous when you’re recording
Week 11
calories. If an extra few are slipping through
the net, they could be halting your progress.
Week 11
Weight loss plateau

You’ve been eating healthier food and exercising but
you’ve stopped losing weight? It could mean you’ve hit
Diet-friendly
the dreaded ‘weight loss plateau’. dinner party
Before you get too discouraged, you that diet alone can’t budge. Find
Entertaining friends at home is a
should know that it’s normal for weight something you enjoy and that you can
great way to keep control of what’s
loss to slow and even stall for a while. fit into a routine.
on the menu and avoid temptation.
That is because your body has adapted Step it up Try this meal plan:
to your current programme, and has Your body adapts quickly to a new
learned to cope with the same energy exercise programme and learns
demands while burning fewer calories. to produce the same effort while Starter – Mexican bean and
burning fewer calories. You may tomato soup (117kcal)
Perhaps it’s time to review your current Main – Prawn jambalaya (323kcal)
need to step it up.
programme and see if you need to
Dessert – Lemon and raspberry
shake things up a little. Try something new
trifle (188kcal)
Try different activities to work other
Here are 10 ways to deal with a weight
muscles. Not only will change keep you
loss plateau. Grand total = 628kcal
motivated, new exercises will force your
Hang in there body work harder than it’s used to.
See the Change4Life Meal Mixer
If you’re burning more calories than Be strong
you take in then sooner or later you will for these recipes and many more at
Muscles are very good at burning
continue to lose weight. You may still calories. Regular muscle-strengthening nhs.uk/c4lrecipefinder.
be losing weight but it’s too small to activities, including heavy gardening
register on the scales yet. and weightlifting, will give your weight
loss a boost.
It’s not all about weight Cooking with oil
You may have stopped losing weight Reboot your motivation
but it’s only temporary. Think about all If your motivation is flagging, think Oil is a calorie heavyweight, so
you’ve achieved – you’ve brought your back to the start of the programme and
watch how much you use when
weight under control, you’re eating your reasons for losing weight. Also,
healthier and feeling more energetic. ask friends and family for support. cooking. A tablespoon of vegetable
oil contains about 120kcal. Just a
Calorie creep Do you still need to lose weight?
few more tablespoons of oil - and
One of the most common reasons for Check your BMI to see if you’re a
weight loss slowing is that your calorie healthy weight. If so, it shows you’re that includes healthier oils such as
intake can start to creep up again over already a different person even without olive oil - can add hundreds of calo-
time. Check your portion sizes haven’t further weight loss. ries to your meal. Always measure
increased and make sure your calorie
See your GP cooking oil rather than pouring it
counting is accurate.
Your GP can do tests to rule out any from a container: this will help you
Start exercising conditions that could be causing your to use less.
Regular exercise is one of the best ways weight loss plateau as well as discuss
of shifting those extra stubborn pounds other weight loss advice.

Week 11
Ways to get Calorie burn

fit for free league table
The secret to getting fit The more energetic the activity, the
for free is to use every more calories you burn. As a guide,
opportunity to be active. here’s what someone weighing
Armed with a bit of get-up-and-go and 70kg would burn in 60 minutes:
good planning, you can be fitter than • brisk walking (3.5mph): 266kcal
ever without spending a penny. • breaststroke: 700kcal
of exercise equipment dotted around
Walking parks and recreation areas. • badminton: 315kcal
Research shows that people who fit • cycling (12mph): 560kcal
Green Gyms
moderate activity, such as walking, into • running (6mph): 700kcal
Work up a sweat digging, planting and
their daily life burn more calories than
path-clearing at one of 95 free Green • park football: 490kcal
those making weekly visits to the gym.
Gyms around the country run by The • aerobics class: 455kcal
Cycle to work Conservation Volunteers. • yoga (hatha): 175kcal
Cycling to work is one of the easiest
Park football
ways of fitting exercise into your day. It
Provided you can work up the bottle
also saves you money on travel costs.
to join a group of strangers for a kick
Park games about, football is both an excellent way
Park games such as ‘It’ are ideal for all to get fit and to make friends.
the family to get active together and
burn calories while having fun.
Mall walking Chock horror!
Aimed at people who don’t normally
Skipping walk very much, ‘mall walking’ is brisk How long does it take to burn
Skipping can be done anywhere at any walking through shopping centres. off the calories in a Snickers bar
time. The average person will burn up (319kcal)? You might be surprised:
Contact your local authority
to 200kcal skipping for 15 minutes.
Your local leisure centre may offer
Trim trails initiatives such as free classes to • Running (6mph): 28min
Trim trails are made up of simple pieces encourage people to get in shape. • Cycling (12-14mph): 35min
• Park football: 39min
Couch to 5K+ • Breaststroke swim: 28min
Take your running to the next level • Walking (3mph): 84min
with podcasts designed for Couch
to 5K graduates. Each podcast
These times are based on a person
provides a structured run with
weighing 70kg. Lighter people will
music and coaching to develop
your technique, speed and stamina. take longer to burn off the same
number of calories
nhs.uk/Couchto5K-plus

Activityv Activity Activity Activity Activity Activity Activity
Weekly summary
End of the week
Strength exercise:
Losing weight
Congratulations on reaching Week 12.
You’ve done it!
Your actions
Over these past three months you’ve
worked hard to adopt new healthier
for Week 12
habits. As you’ll have discovered, old • You promised yourself a non-food
habits are hard to break. Whether reward if you finished the course. So go
you’ve reached your target weight or on and treat yourself – you deserve it!
want to keep going, this week you have
something to celebrate. • You’ve learnt a lot – share your
success and your tips on the weight loss
But this isn’t the end, it’s just the start forum
of your new healthier lifestyle. You’ve
achieved so much – there’s no going back • Keep using the food and activity chart
now. Keep going! for as long as you want to continue
losing weight or to maintain your
current healthy weight
Laura’s diary
Week 12
Did you know?
If you’ve got this far and if you’ve stuck to the
guide, congratulations! You should be really proud Studies show that reducing your time
sitting down will help you lose weight.
of what you’ve achieved. Not only should you do more structured
You’ve not only taken big steps towards improving exercise, like running or cycling, you
your physical health but you will be reaping the should try to be more active generally.
rewards of testing your willpower and really
That means spending less time sitting
achieving something that no one else could give you. in front of the TV, using a computer or
The key is to treat this as the beginning. It’s no using the car for short journeys.
use going back to old habits. Keep up the good
Week 12
work, keep working on what you find difficult
and be proactive in helping yourself progress.
Week 12
Your next challenge: Set SMART goals

keeping the weight off For behaviour change to be long-
If you’ve achieved your target weight over these last 12 lasting, a simple goal-setting
weeks, well done, but the journey doesn’t end here. technique called SMART can help.
Weight management is a lifelong weight and kept it off typically do 60 When setting goals, like losing
commitment but you’re over the to 90 minutes of physical activity most weight, try to be SMART about it.
hardest part. The longer you stick to days of the week while not overeating. SMART stands for:
your new lifestyle, the more normal it
Keep using the chart • Specific: your goal should be
will feel.
precise, ‘I will run three times this
Keep using the food and activity chart
Our advice about how to lose weight in week’, rather than general, ‘I will
this 12-week guide can also help you to and calorie counter to stay in control
of your calories and exercise. They will exercise more’
better manage your weight in the long
help prevent your calorie count from • Measurable: your goal should be
term.
creeping back up. measurable
Below are some of the common
Watch your weight • Achievable: break down your
features among people who have lost
overall goal into easy mini-goals
weight and have been successful at Weigh yourself regularly, for example
keeping it off: • Relevant: choose goals that apply
once a week, to help you stay on track
and correct small weight gains before to your circumstances
Stick to lower-calorie eating
they become serious relapses. • Time-specific: set yourself a time
In studies of people who have lost scale for achieving your goal
weight and kept it off for at least a Get support
year, most continued to eat a diet lower Get family and friends to support your
in calories than before their diet. new healthier lifestyle, whether it’s
by helping you make healthier food
Keep planning ahead
choices or getting active and doing What should
Maintain your healthier eating habit some exercise with you. I eat now?
regardless of changes in your routine,
such as eating out, weekends or Stay consistent
As a guide, the average man needs
holidays. By planning ahead, you’re less
Stick to your eating and activity plan about 2,500kcal and the average
likely to slip up.
seven days a week. Don’t be tempted woman needs 2,000kcal a day to
Eat breakfast to ease off at the end of the week or
maintain their weight. If you’ve
during holidays.
Research shows that breakfast can help now reached a healthy weight, you
people control their weight. Having Keep it interesting may want to increase your calorie
breakfast can help you avoid getting Variety is the spice of life, so if you intake. But do it by small amounts
too hungry and snacking later on. feel yourself slipping back to old ways, to avoid putting on weight again
Stay active mix things up a bit. Buy a new healthy and remember to keep active.
cookbook, sign up for a healthy cooking
Studies show that people who’ve lost course or try a new activity.

Week 12
More to lose?
Stick with it
Here’s how
Over the course of the past 12
Over these last 12 weeks, weeks, we’ve helped you get into
we hope you’ve picked up the habit of eating healthier and
the skills to help you make taking regular activity. Now you
healthier food choices and need to stick with it.
be more active. Changing habits of a lifetime isn’t
easy and can be quickly undone, so
If you still need to lose weight, keep
using the weekly chart to track your you’ll need to remain extra vigilant
calories and exercise. over the next few weeks to embed
those changes.
You could also use the BMI calculator
to check that the daily calorie target You’ll have ups and downs, lapses,
12-weekers have done on the plan, you
you’ve been sticking to until now is still moments of weakness. We all do.
can always visit the weight loss forum.
appropriate. But the quicker you get back on
If you feel the need for some
Losing weight the healthy way is track, the smaller the impact of a
professional advice, your GP, practice
a gradual process. If you’re feeling slip-up will be.
nurse or a dietitian can help. They can
frustrated at the rate of your progress,
help assess your diet and activity levels,
believe that even a small amount of
set goals for change and monitor your
weight loss is a success in itself.
progress.
It means that you’ve managed to stop Find a dietitian
putting on weight and you’re starting Alternatively, try attending a local
to change your lifestyle for the better. weight loss group. In some areas,
Registered dietitians are experts in
You’re heading in the right direction. So you may be referred by your GP. You
diet and nutrition. They can provide
well done and keep going! may also be referred to a local active
health team, under the supervision of a advice on all aspects of eating and
Remember you’re not alone. To get qualified fitness trainer. diet. You can find one:
advice and find out how fellow
• by contacting your local hospital
or GP surgery
• by searching for a freelance di-
Weight loss forum
etitian on dietitiansunlimited.co.uk,
Keep using the weight loss which is associated with the British
forum to get help, support and Dietetic Association
motivation to continue losing
• through the Health and Care
weight or to help other 12-weekers
on their own weight loss journey. Professions Council -
www.hcpc-uk.org.

Weekly summary
End of the week
Strength exercise:

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Losing weight

Getting started - Week 1

Fill up with fibre Food with fibre

Losing weight - getting started

Portion Your meal guide

No matter how healthily calorie target for your day’s meals.

you eat, you can still put

In fact, many of us no longer know • Breakfast: 380kcal

Recipe inspiration nuts or olives

Losing weight - getting started

Dust off those trainers Walk more with a

Losing weight - getting started

Tips to build Healthier cooking

your day these healthier alternatives:

Couch to 5K Cup of tea with semi-skimmed milk:

This podcast series is designed to 13kcal

Losing weight - getting started

• Remember to plan your physical

Exercise motivation Non-food rewards

4. Spread the word. Share your plans

Losing weight - getting started

On your Porridge – the

Grand total = 330kcal Grand total = 284kcal

2. Wholegrain breakfast cereal with 4. Grilled mushrooms and tomatoes

Losing weight - getting started

If you’ve increased your activity levels,

• Look for easy ways to burn calories as

Workplace diet traps 100-calorie

Losing weight - getting started

Food cravings Craving swaps

craving strikes it can be a – but remember to still count

real test of our willpower. the calories:

SWAP crisps FOR pretzels

SWAP chocolate FOR dates

Losing weight - getting started

• You should be doing 150 minutes

calories as a piece of chocolate? When I realised

Losing weight - getting started

Think before Liquid calories

It’s not just alcohol, non- Cola drink: 105kcal

alcoholic drinks from lattes Mocha: 193kcal

to colas can also lead your Cappuccino: 110kcal

calorie count to creep up. Chocolate milkshake: 195kcal

Losing weight - getting started

A lifestyle change like this has to be an

Weight loss pitfalls

Losing weight - getting started

Losing weight - getting started

• Keep counting those calories and stick

Losing weight - getting started

Fabulous Restaurant tips

Losing weight - getting started

We all know we should eat more fruit Your actions

Eat more vegetables

• Aim for two portions of veg on your

Losing weight - getting started

A typical green salad of green leaves, French dressing (88kcal)

Salad dressings are almost always • If you’re in a restaurant or cafe, ask

• 1 tbsp toasted sunflower seeds

Losing weight - getting started

If you started the Couch to 5K running

What’s stopping you?

Losing weight - getting started