Weight Loss NHS

New member, help!

Hello all, have decided to follow the nhs 12 week weight loss plan, but am feeling a bit overwhelmed, not helped by my printer running out of ink, so I can't print off the planner. Re exercise, can anyone help - the planner shows aerobic exercise and strength exercise....how much are you supposed to do each day? I'm going to attempt the C25K plan as well, but that's just 30 mins exercise 3 x a week. I got the xbox kinnect fitness evolved for xmas, should I be doing that on the "off" days? Any advice gratefully received!

5 Replies

Exercise is an important and integral part of health but I would not stress about it, concentrate foremost on your diet/food. If you set your initial goals to high there is a real danger you will quit before you really get going! Remember these changes are designed for life, so whatever you do needs to be manageable and realistic for you.

C25K is an absolute awesome program, I can't give it enough merit, it will take practically anyone from non runner to runner in 9 weeks, it really does work. Start off doing it and if you then feel you are capable of doing more then on alternate days do something else. You'll find lots of advice on the program and complimentary exercise over that the C25K community. healthunlocked.com/couchto5k

In my personal opinion weight loss is 90% diet 10% activity and remember the whole process is a marathon and not a sprint, you'll educate and discover things about yourself and your health along the way, and probably change things several times until you find something that works for you.

Good Luck.


Thanks that's really encouraging! First run/walk today. Complete novice re running so will concentrate on that and changing my diet. Will look at the C25K blog, thanks again


Someone told me yesterday about the Leslie Sansone walking videos on YouTube. The weather is so awful at the moment that I'm not getting out and about walking and I normally try to walk 10,000 steps a day - not achieved anything near that lately! I did the two mile one yesterday which was around 4,000 steps and took about 30 minutes - it was excellent - so I'll try some of the others until the weather cheers up.

The C25K plan is fabulous. I started it in January last year at the ripe old age of 63 - and I hated running at school! Now I run three times a week (weather permitting!).

I lost three stone up to April 2013 by fasting two non-consecutive days a week and now maintain by just fasting one day a week - it's so much easier than you think it's going to be!

I'd very much recommend a free app called MyFitnessPal - and log everything!


Thank you!


Hi - I too would recommend the C25K programme. Due to the weather I haven't been out as much recently but I aim for 2-3 runs a week and I do stretches in between. It's great as it gradually builds up your stamina and distance/speed. I never thought I'd be able to run, and now I absolutely love it! I've also just started using Jillian Michaels 30 day Shred (on Youtube too, though I bought the DVD cheap on Amazon). I like anything which works in short chunks of time, as I have more chance of fitting it into my day. Regarding meals, my advice would be to find an eating plan which suits you and your lifestyle. My sister loves the 5:2 diet and has had good results, but it didn't suit me. I try to follow a low fat healthy eating plan (Rosemary Conley - but there are others) as this fits my lifestyle and routines better (although I have fallen off the wagon big-time over the past few weeks!!).There are lots of options out there. Find the exercise/eating plan combinations that you enjoy and suit your lifestyle as you'll be much more likely to stick to them. Happy New Year.


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