NHS 12 week weight loss plan - starting Monday 6th April

[1willgetthere]

Hi, anyone want to join me on the NHS plan?
link

Week one main points
-Weigh self and measure waist

• Eat 1400 calories a day
• Drink water, at least 1.2 litres (I am going to aim for 2)
• Eat more fibre (30g)
• Use smaller plates/bowls to help with portion control

week 1 link

Looks like being more active comes in week 2, but I'm going to move more, not decided how to achieve this yet. Anyone wont to keep me company?
(I have 5 to 6 stone to lose but hoping the 12 weeks will set me up in new habits and to continue to lose)

Do you have "phentermine" there?
After so much struggle I talked with my doc and this has helped me hit my goal.
I'm only 4ft 11in and was 160 lbs.
I recently hit 120 lbs but with all of the exercise, lowered calories and smart food decisions.
Good luck to you!!

Yes, count me in. I need to shift some of this quarantine flab.

Did you sign up for the emails?

I will print off the chart and stick it on the fridge.

Mymomsbetterthanyomom I will keep phentermine in mind but would want to talk to my doctor before taking this. Well done on your weight loss.

BlackCatSleeping great, I haven't signed up for the emails, I will just check back on the website, if you get any email tips please share. I will check in again tomorrow with weight and waist measurement.

How did you get on today?

I weighed in at 100 kg and 100 cm waist , but at least it's easy to remember.

I stayed within my calorie target but I didn't exercise or drink any water. But, I still feel good about it.

Hello, I'd like to join you! I'm struggling with motivation to do anything very much while stuck at home so this should add some welcome structure to the coming weeks. I hope it may also nudge my DCs into making more thoughtful food choices..... there is a fair bit of boredom snacking from all of us.

Good luck to you!!💪💪💪💪

Welcome Sunseed

I weighed in this morning at 15st 10lb, I converted it to kg as that's what you are weighing in BlackCatSleeping and its 100kg too ,snap but 104cm round the waist.

I need to put the DC to bed and total my calories so will be back in a while.

BlackCatSleeping well done on staying in the calorie limit.
Sunseed have you counted you calories and fibre today?

I have added my calories for my food and it totals 1367, so that's good, however I also had a quarter of a cheese sandwich (not the crust lol as that would be going too far) left by a DC and also licked a knife with copious amounts of chocolate spread on. So being mindful of what i'm eating is going to help me lose I think as I will try not to do that tomorrow.

I have drank lots of water but didn't track it, and I did a bike ride with my older DC.
I think im going to struggle to get the 30g of fibre a day, I only had 16g today. I think I will have to have some beans tomorrow as they are 7.5g per half a tin. Have you counted your fibre? Any ideas for upping the fibre intake?

I wasn't too bad yesterday and seem to have managed to stay in the calorie target despite a glass of wine. I think I managed almost 30g fibre but hard to gauge accurately as homemade food and I didn't think to weigh everything before cooking it.

Horrified to measure 110cm waist, and weight is 92kg. Will be great to start seeing those numbers go down!

Planning to drag DCs off their screens and out for a good walk today. Chickpeas are high fibre so having hummus and veg sticks for lunch, not planned dinner yet.

Well done Sunseed did you get out for a walk?
Thanks for the humus tip, I do love hummus but not sure just veg sticks without the pitta bread with it is going to fill me up, but hopefully my stomach will shrink and I wont feel so hungry after a few days/weeks.

1396 calories today and lots of water.

I'm about the same as you on calories but not enough water. I did get out for a brisk walk for 60 minutes which was good.

This fibre thing is proving tricky! Might have to have branflakes tomorrow.

I stayed within my calories and went for a walk. I had a fair bit of water but not the full amount. I’m using My Fitness Pal to track my calories but it doesn’t give fiber, so I’m going to skip that part.

Well done both for sticking to your calories, how have you done today?
I have managed to stick to them again today and some water but could have been more.
Some DIY today which im classing as exercise

I need to go to the shops tomorrow so plan to stock up on veg sticks and humus, Im hoping cutting down on cheese and replacing with humus will help me keep to the calories. May look at the calories in the quorn things too (Im veggi).

Stuck to the calories yesterday but still not drinking enough water so setting alarms today to remind me.

Looking forward to grilling on the barbecue for next couple of days, so need to look up some bean salad recipes which will up the fibre intake and reduce the need for bread rolls, etc.

Stuck to my calories again today, finding it a bit easier now. Got lots of fresh salad and strawberries etc in my shop today, was tasty, not looking forward to the fresh food running out as trying not to shop more than once a week. Swapped cheese for humus with a small bake potato and salad for lunch. Talking of food now is making me hungry though, another glass of water and bed.

1472 calories today, bit annoyed to go over, I was having stir fry for dinner with tofu so thought the calories wouldn't be too high but they came to 593 so pushed me over, and i'm not even full! More water.

I was curious how many cm I would need to lose to drop a dress size. I currently wear a size 18 and my waist was 100cm , according to M&S a size 20 is 98cm and a 22 is 104cm and according to Next 20 is 99cm and a 22 is 103cm. So I should be a size 21? and to be a size 16 my waist should be an 84 so would need to lose 16cm. Do these sizes fit in with your measurements?

can i join? im hardly moving and boredom eating :(

Hello Karcheer

1willgetthere slightly over on calories is still much better than very over. Are you finding the chart helpful to keep track of things?

Dress sizes seem to have become more generous over the years. I take a size 18 in M&S but a 16 in George/Tu. The measurements you've noted are probably a fair guide though.... there's certain styles of dress for example that just don't work on me but would if I was in the right proportions if that makes sense.

Welcome Karcheer are you starting today?

Thanks Sunseed yes the dress sizes/your proportions make sense. Im trying to find small goals to keep me focused/on track, feels like such a long journey and i'm inpatient but feeling in the zone currently. And realising this new way of eating will need to be permanent, although maybe more relaxed when exercising more and nolonger needing to lose.

I did some gardening yesterday and kept having to rest as Im so unfit, but I will get there.

Im not using a chart to track? Im just writing it down, Im not to technical and dont like all the apps, so either use the lables on the food or google for things like potatoes and strewberries.

How are you getting on? and you BlackCatSleeping

yes, im starting today.
Whats everyone had for breakfast?

I have been having scrambled egg, beans and one toast, the second figure below is the fibre

marg 40
1 bread 86 1.4
beans 162 7.7
eggs 2 156 0

Although today, I got up late so didnt need such a big breakfast to tied me over till lunch so had 100g Strewberries and a banana.

Today I had an apple and a hot cross bun, but earlier in the week I've been having some branflakes topped with yoghurt and fruit.

I seem to be quite good during the day but have a tendency to overeat in the evening, mostly because I've crashed out in front of the TV by then.

Who is caving and having chocolate today?
I had a cream egg earlier, only 150 calories, so not too bad. And currently on 1332 calories.

The problem I usually have is stopping once I start on chocolates of biscuits, I will buy say a pack of chocolate cookies with the thought, I will have 2 a day, then when I have 2, I then think eat them all in 2 days then they are gone and dont buy more. but I buy more thinking just have 2 a day and it repeats.

I have 4 cream eggs left and one of my DC's gave me a tube of their smarties too. I think I can justify one more today!?! then try and have one a day, will see what happens.

How is everyone else coping with Easter?

Week 2 of the plan starts tomorrow, the here is the link from the NHS
week 2

Main points

• stick with the 1400 cals
• exercise 150 mins a week
• upping the exercise may make you feel hungrier so be careful with what you eat to replace the calories burned.

There are links in the above for exercise plans, couch to 5 k and strength and flex.

I managed to restrain from the second cream egg. Weigh and measuring in in the morning.

I wont be doing the couch to 5k, I would like to but im just to heavy, my knees hurt as it is, but will make sure I do some walks and bike rides. What exercise are you all planning?