I've been trying for a few years to lose and keep weight off. Don't want another diet that restricts whole food groups. This diet looks user friendly and the site is very motivating. I really want some advice on getting moving again (I sit a lot!) and don't want to work out a day and not be able to get out of bed for three days. :) Any tips from folks in the community would be very welcome!


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  • Are you doing the NHS 12 week diet? If you are there is an exercise link for strength & flex exercise which is 45 mins in total (inc warm up and cool down but only 30mins of exercise) they also have 10min strength exercises exc warm up and cool down. Depending on how you get to walk- if by bus get off a couple of stops earlier and briskly walk into work. I walk into town rather than get the bus which is 3 miles, is that a possibility for you? Using the stairs instead of lift. Good luck- I just do a brisk walk- aiming for 3.6m per hour ( 16 min miles or less)

  • Yes, I am starting the NHS 12 week diet. I was just looking/listening to the strength & flex podcast for week 1 and the couch to 5k program. I will start slow this time, RG07. Last time I joined a CrossFit class and ohhh it was so painful I couldn't walk for a week! All those squats - my poor knees! Thanks for the other tips.

  • I totally ignored the couch to 5K plan- I hate running which is strange since I used to be on the cross country team at school! Good luck I am just starting the last week of the 12 week plan and have lost 5.6kg (13lbs) so far, with the occasional hiccup on the way (crisps are my downfall) so I try to avoid that aisle in the supermarket but don't always succeed. I found the strength and flex difficult at first to complete but it does get easier- I found level 4 the hardest and had to do that for an extra week before I felt confident to go up to level 5. There are some squats but only 10!

  • Wow! 13lbs that's fantastic! It is strange that we used to run and now we hate it. I loved it so much I ran 4 marathons back in the day. I am determined to start again - very slowly. I am not a salty person so potato chips (crisps?) don't call out to me in the supermarket, but the bakery department tempts me, so I have to go (waaaay) out of my way to circumvent it. I am doing my first strength and flex day tomorrow - wish me luck!

  • Hi Dakwan welcome to this site which is very friendly, supportive and motivating. Exercise does not have to be gruelling so that you can't move for days. Choose something which you can enjoy, there are many fitness challenges on the site which you can get involved in. For me I love to walk as it improves my mood. I have a fitness tracker and this provides motivation to get 10000 steps a day. If you find yourself sitting for long periods try to stand up and sit down 7-10 times every hour. Or just stand up and walk around for a few minutes ( even on the spot if you don't want to miss a TV programme). Remember though, weight control is 80 percent diet and 20 percent exercise so get your food intake right first. Whatever exercise you choose, however little it may be, it will be better than not doing anything at all. Good luck and keep us posted. EJ

  • Thanks, NannyEJ for the tips! I was thinking of going tomorrow and picking up a Fitbit to track steps. The 10,000 steps a day would certainly be a challenge for me! Best of luck to you too. DK

  • Start off with a manageable amount then build up. 30 minutes walk a day at your own speed for a week or so will give your muscles/joints time to adapt and should not be too painful as you increase distance and tempo. I now manage 45-90 minutes a day at 3.5 mph. I had to build up to this though, so you can too. EJ

  • Hello dakwan52 and welcome to the weight loss forum 😊 You have made the right decision to plan a sensible weight loss journey eating real food and not a fad diet 😊

    The first place to look is at the Pinned posts section to the right of your screen (bottom if you're using a mobile), read the Welcome Newbie thread first and move through to the challenges, where we hope you'll find at least one that will appeal to you 😊

    Move down to the Topics, to find a variety of threads, collated into specific topics for ease of access and we ask that you also 'file' your own threads, so that others won't miss your important news 😊

    Have a look at the NHS 12 week plan, as many people have had success with it. Also use the BMI checker to find your target calories, it's important to eat enough. This was a major turning point for me, realising I could eat anything I wanted as long as the calories are accounted for 😊

    Don't forget to take your starting measurements and a 'before' picture, as they can be very motivating on days that the scales refuse to co-operate 😊

    The forum also have group weigh-ins every day if you wish to take part. The posts can always be found in the Events section on the 'home' page 😊

    You'll notice a grey box next to people's names, these are achievement badges, and as a new member you may have a 'Newbie' badge. If you have any questions or would like a Newbie badge please just ask 😊

    We've found that to get the best out of this community, we need to be active on the forum, as it's where we exchange information, get motivation and inspiration and make friends. We hope that you'll join us here, regularly, too 😊

    Best wishes


  • I'd love a newbie badge! Thanks for all the info, Anna!

  • Great 😊 I'll sort your badge asap 😊

  • A fitbit is a useful tool. You could start with aiming at 5000 steps a day and build up to that and then beyond to 10000. I try to do 10,000 steps a day and if I go for an early walk outdoors I usually manage to fit them in. If I come up short at the end of the day, I get up during every advert break in the evening and stomp on the spot in a corner of the room for the length of the adverts - I can usually get in 400-500 steps per ad-break - most programmes have 4 per hour, so that's 2000 steps per hour without really thinking about it. My husband gives me funny looks, but has now got used to it.

    Finding exercise you can enjoy and can build up gradually so it works for you instead of crippling you is important in keeping you motivated. Good luck.

  • The key to your 10,000 steps is to fit it in during the day.

    Take the stairs (down counts as well :), park your car a block further from home, every time an ad comes up TV get up and do a couple circuits of your house at a fast walk, glaring at anyone who says your crazy.

    You will find that if you stay mindful of it you may very not have to make yourself "exercise" at all to hit 10,000.

    As anyone here with a Fitbit will tell you, when you first get it you will do whatever it takes to get to that 10,000 :)

  • I picked it up at Target tonight, and I am excited to hit that 10,000 mark! Thanks for the tips, Dave.

  • Welcome to the group and good luck with your journey..

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