Weight Loss NHS
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week 1 and hungry

i'm on my 4th day of week 1 of the NHS weight loss plan and so far i've been struggling to stick to the daily 1400..i just feel so hungry maybe because i'm so used to eating more in a day...i have eaten brown rice and sweet potatoes and lots of veggies tho but still exceeded about 300-500 more calories on those first 3 days, just wondering if it will affect my weight loss goal?

9 Replies

Keep going it will get easier! I felt hungry too the first few days, but I'm not noticing it so much now. I find eating a good portion of lean meat/fish and plenty of crunchy veg helps. Also eggs, an omelette for breakfast is great. And keeping busy so you don't have time to think about it. Good luck!

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Another top tip is to drink something first, it's easy to confuse thirst and hunger! I have a drink and then wait 5 minutes before making myself 'decide' if I really need anything ... I'm just hitting the hormone munchies this week, so testing myself to the limit 😉 ... Good luck on your journey!🌻


I know how you feel, I'm on day 3 and just declared myself starving! I'm not as I haven't long had risotto and a yoghurt. I've come to the conclusion its habit as I always liked to finish my day with a slice of toast (bread is my thing) so I have decamped upstairs and don't plan to see my kitchen until tomorrow morning. Tomorrow's challenge will be keeping on the straight and narrow when I meet up with my mum (Mum's, please don't constantly tell us we look alright, we know you love us but we'd like to be thinner!)

Fight those urges, you will feel righteous on weigh day.




This may surprise some people; feeling hungry is not a pre-requisite for weight-loss. In fact, it is likely to inhibit weight-loss in the long-term; you can't fight such a primal drive for long periods, or you're at risk of serious harm.

Eat foods that satisfy your appetite, THEN you will find it easy to control the amount you eat.

Sample Meal Plan:


Soft Cheese

2 Eggs any style

2 Serving spoons vegetable casserole.


Cheese or nuts

1 small barely-ripe banana or 1 medjool date

3 oatcakes or quinoa (90g cooked weight).


1 medium sweet potato or 1 cob sweetcorn or chickpeas (100g cooked weight).

non-starchy roast vegetables or stir-fry greens

palm-size meat or fish or seafood or poultry or game

whipped double-cream and/or coconut.


Does this work out to 1400 calories a day?


Where portion sizes are not specified, you can adjust to meet 1400 kcalories per day, or estimate by trial portion size to achieve 2lbs weight-loss per week.


Drink lots of water to help you feel fuller, and bulk out meals with low cal vegs like cauliflower or broccoli. Also it does get easier i promise you. Hopefully when you do your first weigh in you will see that it is all worth it

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If you eat more, you will not loose weight, but then if even by eating more you actually eat less than previously, you are getting there. It is a good start. When I started couch to 5 k, no way could I jog 1 full minute. So for the next few weeks, I would do about 30 seconds just three times or so, then a bit more... Eventually I could do the week one of 1minute jogging 8 times. Don't aim to high. Set yourself small goals and you will get there.


I'm on week 2 and I really took it easy the first week, to start feeling like I was on a diet and getting used to the exercise. I lost 2 lbs in the first three days and then just concentrated on not putting them back on. I'm doing sport 4 days a week and drinking 1 1/2 to 2 litres of water over the day. Now I've lost another 3 lbs this week and I don't quite know how I did it! I guess my idea worked and I've started getting used to a different routine!

Don't be discouraged! Keep going and the chemistry will start metabolising the pounds for you!


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