Week 10

[gilmorem]

Hello all,

How much did you lose after ten weeks of the NHS plan?

How did you do it?

M x

[Gonti 10 kg]

Hi M,

Good question.

I averaged a pound a week for the whole period, I'd lost about 10lbs week 10. It was my second attempt.

I was trying to use my fitness pal recommendation for that rate of weight loss so 1500 calories a day, 50percent carbs, 30percent fat, 20percent protein.

To stick to this Without getting hungry I had to eat regularly and I also had to stop eating processed food and switch to wholegrains which meant changing a lot of my recipes. I did a lot more exercise than recommended by NHS because I have to cycle to work and I have really got into the gym and into swimming.

I didn't eat extra because of the calories. By the end of the first twelve weeks I had more or less stopped snacking.

I am on week 22.

Hope that helps. What's your plan.?

[gilmorem in reply to Gonti]

Perfect! Thanks for your comment.

I am looking to lose 14 lbs in the next 10 weeks.

1,200 calories per day and 5 x 30 minute cardio sessions plus 2 hour walks on Saturday and Sunday's

[Bonni1]

I'm on day 3 and don't look any different ha

[hydrogirl]

ive just started week 5, lost 12lbs so far tho I know it will reduce to 1-2lb a week now

im only able to do 10-11 weeks due to a holiday coming up (tho I plan to be sensible)

I think my the end of the 10 weeks it will hopefully be 1st 7lb loss

[gilmorem in reply to hydrogirl]

Same here! I only have 10-11 weeks left Wow. Congratulations.

How did you do it?

[hydrogirl in reply to gilmorem]

honestly just cutting down and not going mental with the snacks - it was more self control - also knowing im in it for the long haul to get it off sensibly will take a year to get to a healthy weight again so its like brain training but instead of Sudoku its no snacking when im not hungry (and just for the sake of it) lol

how r u getting on?

[ScarletMissCharlotte]

22lbs in 6 weeks so far. I have lowish carb - 40g a day. And predominantly fill up on protein. Been doing 25 min cardio workouts everyday. Gettin enough sleep is also important.

I don't know how many calories a day because I will just get obsessive.

I take measurements too which really do boast motivation.

[Hidden]

I lost 19lbs in the 12 weeks, sticking to 1400 cals per day and to be honest not 100% within the cals everyday, but mostly managed to stick to it. I also ran and cycled, cut down alcohol, and developed snacking routines to stave off cravings. I don't think you need to go as low as 1200cals to lose your goal of 14lbs in 10 weeks. It's better to make sure what you're doing is sustainable. I really recommend following the 12 week plan, introducing small changes each week, and participating in this forum which is full of great support and advice

[trafford1]

Hi gilmorem, I lost 31 lbs by week 10 on the nhs plan and started off walking, built up to running and soon after joined the gym. Daily exercise of up to 1 hour 5 days a week and a strict calorie controlled food plan of up to 1200 - 1400 calories per day. I have been very committed to my journey and have a lot of self belief. My journey is long, but worth it! every week I find something new to do and continue to this very day to mix it up.