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Weight Loss NHS
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Another attempt, really hope this plan works

Hi i am a 62 year old lady, who had to give up work in 2010, due to health reasons, since then my weight has gone up by 3 stones, now i have tried, weight watchers, slimming world, and do well at first, then fall by the wayside, my problem is that i eat a load of rubbish at night, i am good during the day.

So with summer looming i am going to start this nhs 12 week programme, and any support would be welcome, i am overweight by about 4 and a half stone, so a lot to lose,

9 Replies

Hi pinkdove and welcome to the forum.

Check out the Welcome Newbies post in the pinned posts section (to the right of your screen on a pc, bottom on a mobile) - this contains some great info for starting out and navigating your way around the site. Then work out your BMI using the NHS BMI calculator - nhs.uk/Tools/Pages/Healthyw... and have a look at the 12 week healthy eating plan. Don't forget to sign up for the weekly emails.

Take all of your before measurements and maybe a photo.

We run weigh-ins every day and consider joining some of our challenges as they are fun and motivating.

We also give out weight loss badges and you are welcome to have a Newbie one for the first 12 weeks of your journey if you would like one?

Best of luck and I look forward to seeing you around ☘



I'm 59 years old and due to health problems in 2014 had to give up work and as you said not being very active i put weight on i started 4 weeks ago and have lost 10 pounds so I wish you all the best of luck I've got about 5 stone to loose but I take each pound lost as a bonus


Hi Pinkdove,

Welcome to the forum. I always used to snack at night too and it was a difficult habit to break but in the end I just had to face up to the fact that if the wrong kind of food was in the house, then I would eat it. The lot went over the space of a week. Some chocs and cakes and biscuits were given away, and some thrown away - I found it hard to waste food because I was bought up to think that was wrong, but it was necessary. I always had to give myself a talking to on shopping days that I would only buy healthy foods and that it would benefit my family too (which it has).

It helped me to plan a calorie counted menu a day in advance based on two 500 - 600 calorie meals and a 200-400 calorie smaller meal so I got out of the habit of snacking. I also arranged for distractions in the evening (like going for a walk) where food wouldn't be available. When I went out, I would avoid taking money "in case" so I couldn't impulse buy on food.

I have found the NHS 12 week plan really good and it feels sustainable rather than a faddy diet so I hope it works for you too. Also the support from the lovely people in this community is fantastic and sustained me through some very sticky patches lately when I would normally have turned to food for comfort; plus it's all free!

Good luck x

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Welcome to the forum. You will find lots of support here. If you are eating within the recommended calorie range why not build in your evening treats. Then you would still be within your calorie limit but hopefully will have satisfied that little evening temptation demon. Good luck.

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Hello Pinkdove and welcome to the forum.

The NHS 12 Week Plan is a great place to start, since it provides you with an idea of the kind of food that ought to be consumed and that which should be avoided, in addition to benefitting from the BMI calculator, allowing you to obtain a clearer idea of intake, based upon current measurements (age/weight/height) and level of activity.

On the assumption that you’ve already calculated your numbers, seek to introduce a deficit from the maximum recommendation (not the minimum). The more active you happen to be, the less of a deficit you’ll need to introduce, since activity will also expend calories.

As such, if you don’t already do so, seek to incorporate regular activity or exercise, whether it be walking, swimming or gym activity, since all will help to increase muscle mass, aiding metabolism, while aiming to reduce consumption of simple/refined carbohydrate to a minimum in favour of complex alternatives (oats, lentils, quinoa and beans) and non-starchy vegetables.

Regardless of intensity, the inclusion of regular exercise will deplete glycogen reserves (stored energy in the muscles), while also increasing insulin sensitivity in the process, meaning that the carbohydrate eaten afterwards is used to replenish depleted reserves and is less likely to be stored as fat.

A weekly loss of 1-3lbs per week is perfectly acceptable and sustainable, so don’t worry if you’re falling between these numbers. Moreover, a weekly loss of 2lbs, for example, will soon amount to something more impressive.

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Hi I also have tried slimmimg workd a few times and given up ..I am the same ok in the day time ..evening i get my picker knickers on ..And self destruct because half the time not even hungry .So lets do this ..I have a bit more than you to lose but not thinking about that .Aiming for 1 stone ..and then another and so on .Good luck we can do this x


Hi and welcome. I am 64 and retired and live alone, so can spend a lot of time at home on my own. If I bought a packet of biscuits I would just eat them one after the other, so I don't buy them. I know this is very easy for me to say, but I don't buy things I know I am going to polish off while watching a film in the evenings. One thing I have found is good for snacking is 'Proper Corn' salted. They are 88 cals for a small 20g bag, and I love them. I also have ricecakes with peanut butter - filling and not that high in cals.

Good luck with it and try not to think of the end goal - work a little at a time.



Bad habits are so hard to break and good ones so hard to adopt. You need to swap a good habit for the bad one, or even another slightly less bad habit. Try sudoku, or knitting and have a stack of raw carrot sticks to nibble on.


Hi, I am a 63 year old retired woman (ret 2011). I gained a lot of weight - very gradually - when working, have tried to lose it a few times, but this time in for a proper attempt at finishing the job. I have about 2 more stone to lose if I go by BMI figures and am very bad at keeping going once I have a small success. Evenings are my downfall, too, though it's the wine-bottle that's the worst offender rather than snacking. Hope we can support each other and good luck on your journey.


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