Free to access, this plan requires no previous exercise or diet experience, just the commitment to keep going, even when it feels tough.
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We believe in you, we just need you to believe in yourself! The NHS weight loss plan is a week guide to help people lose weight for good. Part of the government's push to tackle rising obesity levels and get people up and moving, the plan will help you keep track of your exercise, diet and weight loss.
You can choose between an app or printable, downloadable PDFs. The app is designed to make sustainable weight loss accessible for all, which means you won't need to pay a penny to track your progress and learn new healthy habits. From learning to make healthier food choices, to tracking your activity and progress as well as exercise plans to help lose weight, there are a number of features of the NHS weight loss plan designed to help you on your week journey. The plan is simple to follow and is designed to 'help you lose weight a safe rate of 0.
Broken down into weeks and days, there are certain targets to hit. Daily you'll be asked to record your total calorie intake , amount of minutes you've exercised and whether you've eaten five portions of fruit and veg over the course of the day. Guideline daily calorie amounts vary but the NHS' guidelines state that women should consume kcal a day and men, kcal per day. Weekly, you'll weigh in twice — once at the beginning of the week and once at the end.
26 Weekly Diet Plans
You'll also be asked to record your waist measurement with a tape measure. The app makes life slightly easier, in that it prompts you to record all the information in a simple way. Firstly, you'll be asked to pick an answer that reflects why you want to lose weight. From 'I want to feel fitter and healthier' to 'I've been advised to lose weight', 'I've been diagnosed with a health condition', 'I have a special occasion to go to', or another reason you can write in, the plan says that 'thinking about your personal goals can help you be more successful'.
Whilst going to a special occasion doesn't seem like the most sustainable reason for trying to get to a healthy weight, whatever gets you started is great. Just remember, long term goals will keep you going for the long term and not just for wearing a big hat in a church.
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This will determine if your weight is in a healthy range based on your height, weight, age, ethnicity, and activity levels. Research has shown that those with a BMI of 30 or over are doubly at risk of being hospitalised with coronavirus, hence the push to get the nation eating better and moving more. From this calculation the app will work out how many calories you should be consuming per day and suggest a healthy weight range for you to aim for.
But, before we get carried away with our BMI calculations, it is important to note that this measurement of health is an area of great contention between experts. Because it doesn't take lean muscle mass or body fat into account, someone who's shorter with more muscle which is more dense than fat could wrongly be diagnosed as being obese or having an unhealthy body mass index.
So, whilst BMI can be used as a guide remember there are other ways to measure health too — investing in smart scales to check your body fat percentage or booking an appointment with a specialist could help you get a clearer picture. Each day you'll be prompted to fill in your 'diary' — this contains questions related to the food you've eaten, amount of fruit and vegetables you've consumed and if you've done any exercise and how long for.
Try to pick foods with more greens and ambers and few reds. Don't feel you have to cut out all the foods you enjoy from your new eating plan. You might only crave them all the more if you do that. Instead, make sure you eat them only now and again and in small amounts.
The key is to reduce your calorie intake while maintaining a healthy, balanced diet. Beware of 'crash' or 'fad' diets that recommend cutting out whole food groups or fasting for long periods. While they might promise rapid or extensive weight loss, they can be difficult to stick to and won't help you to maintain a healthy weight in the long term. They can even be dangerous as they may deprive you of essential nutrients.
There's simply no quick-fix answer to long-term weight loss. It takes time to build new, healthy eating habits that will help you to lose weight for the long term. Research has shown that eating a healthy, balanced diet with lots of fruit and veg, wholegrains, oily fish, modest amounts of meat and dairy, and olive oil in place of saturated fats can help you to maintain a healthy weight over the long term. It may also reduce your risk of heart disease and type 2 diabetes.
This way of eating is often referred to as a 'Mediterranean-style' diet. As well as looking at what you're eating, it also helps to think about your behaviours and habits around food. You might already know which foods are healthy and unhealthy - but in practice it can be hard to break old habits.
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Here are some tips that may help. Being more active in addition to making changes to your diet will give you the best chance of losing weight and keeping it off. This is because your body needs energy calories in order to move. So, as well as having a whole host of benefits for your health, exercise can help you to burn more calories. As a first step, think about reducing the time you spend being inactive - for instance, watching television, using a computer or playing video games. Then look at how you can build more activity into your daily routine, whether it's walking rather than driving, taking the stairs or doing the gardening.
You might find it useful to use a pedometer or app on your phone to monitor how many steps you do every day. If you're feeling ready, this might be the perfect opportunity to try out a new sport or activity. Try a few things until you find something you enjoy - that way you're more likely to keep it going. Once you've started building up the amount of exercise you do, start to aim for the following over the course of a week:. Don't worry if you're not doing as much as this yet though; any activity is always better than none.
Losing weight and keeping it off for the long term takes time. So, it's a good idea to set some short and long-term goals to give yourself something to work towards and help keep you motivated. When thinking about how much weight you want to lose, it's a good idea to aim for a weight that will give you a healthy BMI and waist circumference recommended for your gender and ethnicity. If you're overweight, you should initially be aiming to lose between five and 15 per cent of your current weight over a period of six months.
Losing this amount has proven health benefits. So for instance, if you're currently kg 15 stone 10lb , this would mean losing 5 to 15kg 11lb to 2 stone 5lb over six months. Your doctor may suggest more than this if you're very overweight or obese. A weight loss of about 0. Losing weight gradually like this means you're more likely to keep it up and maintain a healthy weight in the long term.
When you first start to cut down on calories, you might lose weight quickly at first and then reach a plateau. If you still want to lose more weight at this point, you'll need to look again at how many calories you're eating and the amount of exercise you're doing. You might need to adjust the balance to keep making progress.
Once you've set a realistic goal for how much weight you want to lose, decide what changes you're going to make to achieve your target. This might be reducing your daily calorie intake by a certain amount, cutting out high-fat and high-sugar foods, or increasing the amount of time you're active every day. Try to be as specific as possible and write out a clear action plan for yourself.
Aiming for just one or two small changes at first might feel easier to achieve. Focus on making changes that you feel happy to stick to over the long term.
When you've reached your target weight, it's still important to keep up healthy habits to keep the weight off and improve your health. Bupa SmartDNA examines your genetic composition to help you eat, move and think smarter. It's normal to have good and bad days when you're trying to lose weight. We tend to set goals when we're really motivated, and motivation can begin to wane if we're feeling stressed, tired, frustrated or are very busy. So, it's important to plan ahead and think of things that will help you to keep going and stay motivated.
Support from family or friends is essential when you're trying to lose weight. It might be helpful to make changes in what you're eating as a family or with a group of friends. And you may find it helps to motivate you if you involve them in activities such as walking, cycling or going to an exercise class. Talk to your family and friends about what you're doing and why it's so important to you.
Ask them not to offer you food or buy it for you as gifts. You'll be making changes to your whole lifestyle, so it's good to get your family and friends on board so they can support you every step of the way. There are other sources of support too, including community-based schemes, online communities and organised slimming groups.
They might not suit everybody, but can be helpful for some people. If you've spoken to your GP about losing weight, they may suggest referring you to a local supervised exercise or weight management programme. Weight management programmes address diet and physical activity, as well as behaviour changes. They may involve a dietitian, psychologist and qualified physical activity instructor. A dietitian will tailor advice specific to you.
For instance, if you're very overweight and have struggled to lose weight despite eating healthily, they may recommend a very low-calorie diet. This involves replacing conventional meals with drinks, soups and bars. This is an extreme measure that you should only do for a short period of time, under supervision from a health professional. Our short survey takes just a few minutes to complete and helps us to keep improving our health information. At Bupa we produce a wealth of free health information for you and your family.
This is because we believe that trustworthy information is essential in helping you make better decisions about your health and wellbeing. If you're trying to lose weight, it's really important that you aim for a healthy weight to maintain. Check your BMI to find out what a healthy weight is for you.