First day!!

[laurenphillips]

Hello I joined last night and started today with the 12 week plan. Today I've had under my max kcals and have done 30 mins of exercise. Feeling good but a bit worried I won't lose anything... x

[RobLandsdown91]

Hi Lauren,

Welcome to the NHS Weight Loss forum - it's a great place to gain support, motivation and inspiration to lose weight

Great that you've already started the 12 Week Plan You'll lose weight - just stick with it

Take a look to the right of your screen (bottom if you're using a mobile device), you'll see the 'Pinned Posts' Section, this is a collation of all of the challenges, important posts and recipe ideas on the forum. Take part in whatever challenges you want to

Also to your right (bottom if on a mobile) is the topics section, all of the related posts to that particular 'topic' is collated here. You can add topics to your post, when you post them

The Monday Group Weigh-In is posted every Monday alternately by Zest and moreless (They are also our approachable site admins), if you 'Follow' them, you'll be notified when they post the thread You'll recieve a reply from one of the Fab 5 and it's a great place to be motivated for the week The morning session is posted just before 06:30 and runs until midday. The afternoon/evening session runs from midday until 18:00 on the Friday of that week. It'll be running tomorrow, why not come and check in with us?!

Finally, all that remains is to wish you a great first week on the forum! Be active here, as it's where we get our motivation and inspiration.

Rob

[Richarde19691]

Dont worry about losing weight it will come off in time. Even if you only lose 1/2lb per week it's a win and focus on that

[MrNiceGuy]

Hello Lauren,

So long as you’re consuming fewer calories than your recommended max allowance, in addition to exercising, weight will be lost since a deficit is being created.

If figures allow, seek to introduce a daily deficit of 500Kcal from your maximum allowance, but don’t worry if you can’t, particularly if a 500Kcal reduction takes you below the recommended minimum.

Even by reducing intake by 250-300Kcal each day, for example, you’ll still be creating a deficit, so weight will still be lost, bearing in mind that exercise will continue to burn calories (stored in fat), increasing overall expenditure throughout the week, which should translate when stepping upon the scales.

To increase your level of success, aim to reduce consumption of refined carbohydrate to a minimum, in favour of complex sources. In doing so, you’ll be reducing the rate at which insulin is secreted into the bloodstream, which will also serve to improve the body’s sensitivity to the hormone, making it easier for insulin to ‘unlock the door’ to the cells, allowing glucose to enter far easier.

Regular exercise also encourages the same, since it depletes levels of glycogen (converted glucose) in the muscles, so they require the need to be replenished afterwards. As such, keep the exercise up, particularly cardiovascular activity.

Most importantly, although you may have an excess that you wish to lose, try to adopt a sense of perspective; the weight wasn’t gained overnight, so it’s not going to be lost overnight either.

Upon acknowledgement of the above, you’ll hopefully remove some of the pressure that you may have placed upon yourself and actually begin to enjoy the journey upon which you’ve embarked.

[Hidden]

I've been doing the 12 week plan (just started week two!) and I was really worried about it not working as I'm used to following a different diet which didn't involve calorie counting. I lost 1.5lbs in my first week! so it definitely works but I completely understand your reservation. as long as you're eating the correct amount of calories you'll be fine good luck!