Any tips as I'm about the start the 12 wk weight loss programme???😝😝🙈🙈🙈

[Jojo76]

Does anyone have tips/ advice on what's useful to calorie count etc as all this is new to me...🙈🙈🙈😝😝😝😝✌🏼️✌🏼✌🏼✌🏼

[Zest Healthy BMI]

Hi Jojo76,

Welcome to the Weight Loss NHS forum.  Great to hear you're going to be starting the NhS 12 week plan.  You might find our Welcome Newbie post helpful for some tips and suggestions and information:

healthunlocked.com/nhsweigh...

Have a great week.

Lowcal

[maiziepops in reply to Zest]

Hi, i joined yesterday too but I'm a veteran dieter. I use my fitness pal app, its really good as you can scan barcodes with your phone and it gets all the nutritional information allowing you to just add the quantity you consumed and it stores the information. I have a Garmin watch that links with MFP and it tracks my activity and calories earned. it basically means i can just check the app and see how many calories have consumed and how many i have left at a glance. good luck

[Deb66cody in reply to maiziepops]

I find it annoying with the one I use.  Takes ages to find the food you are eating.  Also not best set up for cooking everything yourself.

[deejay28 in reply to maiziepops]

i'm just starting (again) too and i have been using my fitness pal plus i have a fitbit linked to it. i am still trying to get used to it though as i don't think the exercise should give you more cals? it gets me confused and i am eating more which isn't really benefiting me?

suppose it's all trail and error but i need to do something so hopefully posting on here will help me?!

Dx

[Cmc43 in reply to Zest]

Cmc43

Is there actually a diet that one can use as a guide? I have downloaded the Get Started Guide but I was hoping for a specific plan to follow - to get started st least.

Help please

[moreless Administrator 7 stone in reply to Cmc43]

Hi and welcome Cmc43

The NHS 12 week plan is designed to teach you healthy habits for life, not as a specific diet plan. It gives you step by step instructions and you tailor it to suit you. You may wish to join our re-boot challenge, so that you have company and support as you start your journey

healthunlocked.com/nhsweigh...

Have a look at the pinned posts section to the right of you screen and starting with the newbie thread, work your way through all the information and motivation that's there

Consider joining our monday group weigh-in. The latest thread can be found in the events section to the right of the home page

To get the most out of this forum and wonderful community, log on frequently and become an active member

Wishing you all the best

[Cmc43 in reply to moreless]

To Moreless

Thank you for replying. I really need to look through the download more carefully. One other factor concerns me. I have a disabling back condition and my ability to walk is compromised. From what I have read, exercise is an important component of the plan, to compensate for my inactive life, should I reduce my calorie intake?

[moreless Administrator 7 stone in reply to Cmc43]

When you load your details into the BMI calculator, just declare yourself as sedentary and it will automatically take your inactivity into account

Have a read through these links, because they're the reflections of those of us that have just repeated weeks 1 and 2 of the 12 week plan. They're really good!

healthunlocked.com/nhsweigh....

healthunlocked.com/nhsweigh....

I hope this helps, but don't hesitate to ask as many questions as you need to

[Webb in reply to moreless]

hi lowcal - when i try the BMI indicator it doesn't ask me about my activity levels... though i remember it doing so once. could you post a link? thanks!

[moreless Administrator 7 stone in reply to Webb]

Here you are Webb

nhs.uk/Livewell/weight-loss...

[Finnberry in reply to Cmc43]

I had cauda equina syndrome (lower back injury) in 2012 and it damaged the nerves permanently in my left leg and pelvic area. I can't walk well and use a wheelchair most of the time. I was getting frustrated with exercise. I like swimming but that isn't always possible. I have started trying to increase how far I can propel myself in my chair. I go to the park and try to increase my distance and speed. Any exercise that makes you out of breath is good. So some daily tasks that my hubby does without thought, are moderate exercise for me. Try to find something that works for you.

[AlanW in reply to moreless]

A specific diet plan would be absolutely perfect. I work so much better with absolutes. I can learn more as I progress through the 12 weeks but for week one at least, it would be good to be in no doubt and have a whip cracked over what I am to eat even if I don't like it.

[moreless Administrator 7 stone in reply to AlanW]

I can only suggest that you look online for ideas Alan, but the whole point of the 12 week plan is that it teaches you about food, calories and portion sizes. If you only do as your told, you won't learn anything and you'll end up giving up, if the meals aren't really to your taste

Think of the meals that you enjoy now and see how you can make them healthier. Have a look at our recipe threads for ideas.

Read through the re-boot reflections and the welcome newbie thread.

All of these things will get you started and you'll soon get the hang of it

Good luck!

[greeny4]

I'm finding fitness pal really useful as I used to guess what I was consuming beforehand. It's easy to use and keep track of everything.  I've just started this into my 3rd week now and have lost weight.  I'm finding this the most helpful thing I've done after trying fasting and slimming classes.  Good luck with your journey. 

[vanessa93]

Hi, I have just started using a free app called my diet coach which has a calorie counter and weight tracker and also you can link other apps such as map my walk.

[LessToLose 4lbs Restart April 2024]

The best tip I have is go to the main page, here:  nhs.uk/Livewell/weight-loss...

enter in your weight and height and level of activity and it automatically calculates how many calories you can consume a day. 

If you have a lot of weight to lose, you may be pleasantly surprised!

[dot33 in reply to LessToLose]

Great advice. Were not all built the same and our calorie intake is different. 

[BB72 in reply to LessToLose]

This is definitely an eye-opener, I found I could eat much more than the recommended 1400 cals and still hopefully lose weight.

[Venusflytrap]

Nice to meet you, @JoJo76.  The best tips I can offer are:

1.  Keep a food diary so that you can revisit good days or work out what is going on if you don't lose as much as you feel you deserve.

2.  Think of it as a journey rather than a once and for all fix.  Sometimes you might want to have something unplanned and that's fine as long as you get back to your eating plan as soon as you can.

3.  Think about each day (or week) and plan some meals and/or menus so that you can make sure you can have the ingredients and it fits in with your social life.

4.  Eat slowly.

5.  Share your highs and lows on the forum as well as asking about anything you need to check and telling us about your great solutions and finds.  This is one of the nicest weight loss forums around.  Everyone is so supportive of each other.

See you round the forums

Venus

[Springy40]

Hi I started my 12 week plan 2 weeks ago . I found the people on this site so helpful and kind and keep you going . I use myfitnesspal app to count calories which is a free and they have other free apps to map your fitness that go together.

[Scottsmum]

Count all of your calories( I used the fitnesspal app) drinks lost of water and walk whenever you can

[Deb66cody]

Im starting today too.  Just had a shock as got to eat nearly 2000 calories.  No idea how.  I barely get 600 - 700 done and thats pushing it.

[chrsmatthe]

Good luck jojo.  Tip that seems to be working for me.... have a bottle of water with you at all times and take a swig regularly...x

[trynabethingirl]

Hey hey!

Get MyFitnessPal its the best  

good luck!!  

[Waveringwillpower]

I usually stick to reading the labels and jotting the calories down rather than using an App. I have used some previously in the form of myfitness pal and another one that i cant quite recall the name of and they were great at first but after a while i found it really annoying when i couldn't find a specific food or they didn't match what was on the label. Plus it took over my entire life to the point where i was actually noting down the exact calories in 2 mushrooms.... if your a bit obsessive like me the apps weren't great in the long run

Fitness Pal is good though and if your just starting out and are new to the game its a sure way to get into a routine! Just don't become too obsessed there's so many factors that contribute to diet and losing weight other than counting every single calorie!

Good luck

Kayleigh

[Hidden]

Hi, I've started the plan today too. I've been cancer free for 3 months and aiming to take control of my health. I'm aiming to lose 1 more stone. I don't use any devices but have been exercising regularly for the past 2 months. Let us all be healthy x

[mount13]

How do you get started on 12week

[Northway]

I have found that if I have breakfast at 10am and no later than 10.30, lunch at 2pm and no later than 2.30pm and supper at 6pm and no later than 6.30pm works for me. If I feel in need of something I have an apple, or a skinny cappacino. Hope it helps

[radioactiveblue]

Count anything that you consume other than water.

If you taste something while cooking, count it. If you finish a kid's cookie, count it. If you have a sample of cheese in the supermarket, count it. A bit of milk in your coffee, count it. It all adds up, and those few calories here and there that you don't even remember having can add up to quite a lot.