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Losing weightGetting started - Week 2You’ve made it to Week 2 – well done!Becoming more aware of where caloriesare in your meal may be challenging, butstick with it; it gets easier.From this week, we’d like you to startincreasing your activity levels to helpsupport your weight loss.We’ve got tips to help you do thisgradually but if you want a bit ofstructure, why not try our Couch to 5Krunning plan and Strength and Flexworkout, which are both suitable forbeginners.Your actionsfor Week 2 Get active – try to get 150 minutes ofphysical activity every week from now on.If you’ve not done much for a while, aim toincrease your activity levels gradually overthe next few weeks Download the Couch to 5K andStrength and Flex programmes Plan when and where you are goingto exercise and write it down Stick to your daily calorie intake –1,400kcal for women and 1,900kcalfor menLaura’s diaryWeek 2I hadn’t done any exercise for 10 years when Icame across the Couch to 5K plan. When I saw thatweek 1 involved running for only a minute at atime, I felt relieved that someone understood mylimitations, and the walking intervals made it feelless scary. I didn’t find it easy but it was mucheasier than I expected. Having the structure ofa plan was hugely helpful and having designated‘running days’ meant I couldn’t make excuses. Ifeel like I’ve taken something that I was so afraidof and I’ve well and truly beaten it. Not only haveI conquered a fear but I’ve developed a new habitthat I know is doing my health enormous good.Did you know?An unexpected benefit of taking onsomething new like physical activity isincreased self-confidence andimproved self-esteem.Tackling something and achievingsuccess in one area can produce a realmental boost, which can transfer intoother aspects of life.Week 2

Week 2Dust off those trainersEvidence shows that people who combine regularphysical activity with calorie-counting are moresuccessful at losing weight and keeping it off.But not all of us are naturally sporty.In fact, some of us may not havedone any meaningful exercise sinceschool. This makes starting again quitedaunting and it can be hard to knowwhere to begin.You can start small by finding ways tofit more activity into your daily life andbuild up from there.Try getting off the bus one stop earlyand walking the rest of the way ortaking the stairs instead of the lift.But as well as being generally moreactive, you could start setting asidea few days during the week for morestructured exercise.Your target is at least 150 minutes ofmoderate activity each week.Moderate activity will raise yourheart rate and make you breathefaster and feel warmer. One wayto tell if you’re exercising at amoderate level is if you can stilltalk but you can’t sing the words toa song.Brisk walking, bike rides or swimmingare great examples, but if these don’tappeal and you need somethingmore structured, you could try one ofthe exercise plans available on NHSChoices. These are free and can be doneat home or in the local park. Crucially,they recognise the limitations of abeginner. They include: Couch to 5K – a nine-week runningplan 5K running podcasts for Couch to5K graduates Strength and Flex podcasts – afive-week workout plan 10-minute home workouts – quickand effective exercise routinesWalk more with apedometerPedometers, which you can buy ordownload as a smartphone app,are a fun way to keep track of yourwalking and help you increase youractivity levels gradually.The pedometer will measure everystep you take: around the house, atwork, out and about, on the schoolrun or to the park. Use the pedometer to work out your average dailyGet these and lots more exercise tips atnhs.uk/fitness.steps and then start adding extraBefore you start, plan. Think aboutwhether you need new trainers, whereand on which days you’re going toexercise, and when in the day you canfit it in. A little preparation can meanthe difference between getting goingand making excuses not to bother.Getting startedWhatever you choose make sure it’ssomething you enjoy, or it may be hardto find the motivation to do it regularly.You may feel a little bit more hungry asyou step up your activity levels or starta new exercise regime.That’s normal. You’re burning morecalories, so your body needs to replacethe energy spent during exercise.But be careful how you refuel. A postexercise snack high in calories couldactually see you putting on weightinstead of losing it. Instead, choosefoods that are lower in calories but stillfilling, such as fruit, low-fat yoghurt orreduced-fat hummus with brown pita.steps.Things people choose when theystart to become more active: walking cycling gardening swimming dancing playing a sport, such asbadminton, football or bowls stretching exercise, e.g. yoga going to the gymIf you have a medical condition,please seek medical advice beforebeginning physical activity.Losing weight - getting started

Week 2Tips to buildactivity intoyour dayHealthier cookingFrying adds fat to your meals. Trythese healthier alternatives:GrillingTen easy ways to raiseyour physical activitylevels and burn morecalories.Grilling is a quick and healthier wayof cooking as it doesn’t use any fat.PoachingWalk moreWalking is one of the easiest andmost effective ways of increasing youractivity. Find a walking pal or join awalking group.Take the stairsWalk up and down stairs and escalatorsinstead of taking the lift, or get off thelift a few floors early and use the stairs.Take up runningOur popular Couch to 5K running planis designed to get just about anyonerunning 5km in nine weeks.Exercise in your local parkDownload our Strength and Flexpodcast series and get fit in five weeks.Active travelCycle or walk part, if not all, ofyour journey to work. Get off publictransport a stop before your destinationand walk the rest of the way.Ditch the carIf you need to drive to work, try to parkfurther away from your destination andwalk the rest of the way.Exercise at workExercise before or after work or duringyour lunch break. Your workplace mayhave a gym or you may have access toa swimming pool or squash courts.Family funBe active with the family. Take yourchildren to the swimming pool or playin the garden or park.Green fingersGardening can provide a good workout.You could also add a social element bygetting an allotment.Poaching is a fat-free way ofcooking eggs, some meats and fish,using a pan of boiling water.SteamingSteaming is a fat-free way ofcooking veg and fishBoilingBoiling doesn’t require any oil andtherefore adds no calories to food.Calorie counterCalories in common foods:Apple: 53kcalOrange: 62kcalBanana: 105kcalSix carrot sticks: 35kcal2tbsp of hummus: 55kcalButtered brown toast: 115kcalCouch to 5KCup of tea with semi-skimmed milk:This podcast series is designed toget just about anyone running 5kmin nine weeks. The plan involvesthree runs per week, graduallybuilding up fitness and staminauntil you can run for 30 minutes.13kcalnhs.uk/Couchto5kMug of coffee with semi-skimmedmilk: 20kcalLook up the calories of more foodsand drinks on our calorie counter atnhs.uk/calorie-countLosing weight - getting started

Unplanned snacks or drinksOops!Total calories:FoodMonYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodTueYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodWedYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodThuYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodFriYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodSatYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodSunWeek 2 food and activity chartYour 5 a dayActivityminsActivityAerobic exerciseActivityminsActivityAerobic exerciseActivityminsActivityAerobic exerciseminsActivityminsStrength exerciseTotal minutes:Aerobic exerciseminsTotal minutes:minsStrength exerciseTotal minutes:Aerobic exerciseminsTotal minutes:minsStrength exerciseTotal minutes:Aerobic exerciseminsTotal minutes:minsStrength exerciseTotal minutes:Aerobic exerciseminsmonwedthursfrisat1 session on 2 or more days a weektuessunkg/lbsWeightcms/inWaistEnd of the weekStrength exercise150 mins mins90 minsWeekly summary60 mins120 minsStrength exercise30 minsmins10 minsStrength exercise:Your weight loss tracker - Record your weight and waist size at the start and end of each week to help you stay on trackAerobic exercise:Strength exercisecms/inWaistStart of the weekWeightkg/lbs

Losing weightGetting started - Week 3You’re on Week 3 already – well done forsticking with it!So how’s it going? You may be feeling soreafter your first week of exercise. But don’tworry, it shouldn’t last long.If you didn’t manage 150 minutes’ exercise,don’t panic. It’s better to do some exercisethan none, so build up gradually if you needto. The more you do, the easier it gets.To help you along we’ve got some great tipson getting active plus healthier breakfastideas to get your days off to a great start.Your actionsfor Week 3 Boost your breakfast. Read our guideand make sure you’re making the mostof your first meal of the day Remember to stick to your dailycalorie intake – 1,400kcal for womenand 1,900kcal for men Keep aiming to achieve 150 minutesof exercise this week Remember to plan your physicalactivity and log them in the chartLaura’s diaryWeek 3With the first week of a new exercise regimeunder your belt, you should be feeling prettygood about yourself.Taking up exercise and healthier eating is a lot tothink about - but I find that one becomes a greatmotivator for the other.If I’ve been for a run, I’m much more likely tomake healthier food choices so my efforts aren’twasted. When you know the physical effort it takesto burn 250kcal you’ll think more carefully abouthow you consume them!Did you know?If exercising in the morning, you shouldget up early enough to eat breakfast. Ifyou don’t eat, you may feel sluggish orlightheaded when you exercise.If you plan to exercise within an hourafter breakfast, eat a lighter breakfastand have a healthier snack afteryour workout.Week 3

Week 3Exercise motivationWhen you start a new exercise regime it’s normal toexperience some soreness.Muscles you didn’t even know you hadare giving you grief and it may all feellike a bit of an uphill struggle. And it’snot just your body. One of the biggestbarriers to getting into an exerciseroutine is your mind. We’re creatures ofhabit, and if you’ve not done much fora while, finding the motiovation to getup and go can be a real mental battle.But don’t be discouraged. You’re goingthrough the beginner’s pain barrier andafter a week or two, this should be adistant memory.If you feel your enthusiasm dipping atany point, here are our top 10 tips toboost your motivation:1. Be realistic. Remind yourselfthat you want to become moreactive because it’ll help you becomehealthier and lose weight. It’s a crucialcomponent of your 12-week journey.2. Schedule it. Plan your exerciseat the start of the week and put it inyour diary. Planning in advance when,how and where you will exercisewill increase your chances of makingphysical activity a normal part of yourlifestyle. Even simple approaches likelaying out your running kit or packingyour gym bag the night before can help.3. Pat yourself on the back. Lookback at your weekly food and activitychart to remind yourself how muchyou’ve already achieved.and achievements with other people;you’ll feel obliged to keep going!5. Phone a friend. Find a friend or arelative to exercise with, or perhapsjoin a group or club. A workout buddycan provide feedback, support andentertainment – they also put pressureon you to turn up!6. Pump yourself up. Music is a greatmotivator so pick your playlist, plugyour headphones in and listen to yourfavourite workout songs while youexercise.Non-food rewardsTry these non-food rewards tohelp you celebrate your weightloss progress. Examples include: bubble bath new music new clothes a trip to the cinema DVD box set massage haircut new exercise gearFor more ideas go tonhs.uk/rewards7. Be flexible. Change activities ifyou’re not enjoying them. If cyclingisn’t doing it for you, why not goswimming or even try some fitnessclasses at the gym instead.8. Remember, the hardest part ofexercising is getting out of the door –so once you’ve passed that hurdle, itshould be plain sailing.9. Set goals. They don’t need to begrand achievements. For instance, tryto walk a little bit more each day, takethe stairs instead of the lift or walk partof the way to work. Keeping a writtenrecord of these mini-goals can help youto see your progress over time.10. Reward yourself. Set yourselfnon-food rewards for achieving stagesalong the way. There’s nothing like anincentive to spur you on!How muchactivity?To stay healthy or to improvefitness, adults should aim to doevery week: 150 minutes of aerobic exercise, such walking, running,tennis and cycling, and Two sessions of musclestrengthening activities, suchas lifting weights, exercisessuch as push-ups and sit-ups,heavy gardening or yoga.4. Spread the word. Share your plansLosing weight - getting started

Week 3On yourmarks, getset, goPorridge – thebreakfast heroWhen you’re trying to lose weight,learn to love porridge! Oats are lowThese quick and healthierbreakfasts are an idealway to start your day.1. Muesli, fruit and low-fat yoghurtNo-added-sugar muesli is a great highfibre breakfast option, while added fruitwill count towards your 5 A DAY andlow-fat yoghurt provides calcium andprotein.No-added-sugar muesli 40g 141kcalLow-fat yoghurt 125g 81kcalin calories and a good source offibre. Make it with semi-skimmedmilk and top with a tablespoon ofdried fruit, such as raisins, to get3. Boiled egg with wholemeal toastand reduced-fat spreadEggs are a good source of protein,minerals and vitamins. Choosewholegrain or wholemeal bread.1 large egg 78kcalMedium-size banana 108kcal2 thin slices of toast with reduced-fatspread 206kcalGrand total 330kcalGrand total 284kcal2. Wholegrain breakfast cereal withsemi-skimmed milkWholegrain breakfast cereals area good source of fibre. Choose abreakfast cereal that has been fortifiedwith vitamins and minerals.4. Grilled mushrooms and tomatoeson a wholegrain bagelGrilling is a quick and healthier wayto cook and mushrooms and tomatoescount towards your 5 A DAY.Two Weetabix 117kcal4 large mushrooms 20kcalSemi-skimmed milk 200ml 103kcal1 large tomato 33kcalGrand total 220kcalGrand total 313kcalWholegrain bagel 260kcalStrength and FlexA five-week exercise plan forbeginners looking to increase theiractivity levels. The equipment-freeworkouts are gentle and easy tofollow and can be done indoors orout.one of your 5 A Day.Porridge oats 40g 182kcalSemi-skimmed milk 150ml 78kcalRaisins 30g 90kcalWater 150ml 0kcalGrand total 350kcalFilling cerealsfull of fibreThese wholegrain cereals willfill you up and keep youfeeling full. If you need extrasweetness, add a choppedbanana.1 Wholegrain wheats2 Wholegrain raisin wheats3 Wholewheat biscuits4 Wholegrain oat biscuits5 Muesli (unsweetened)6 Porridge oats (unsweetened)nhs.uk/strength-and-flexLosing weight - getting started

Unplanned snacks or drinksOops!Total calories:FoodMonYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodTueYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodWedYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodThuYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodFriYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodSatYour 5 a dayUnplanned snacks or drinksOops!Total calories:FoodSunWeek 3 food and activity chartYour 5 a dayActivityminsActivityAerobic exerciseActivityminsActivityAerobic exerciseActivityminsActivityAerobic exerciseminsActivityminsStrength exerciseTotal minutes:Aerobic exerciseminsTotal minutes:minsStrength exerciseTotal minutes:Aerobic exerciseminsTotal minutes:minsStrength exerciseTotal minutes:Aerobic exerciseminsTotal minutes:minsStrength exerciseTotal minutes:Aerobic exerciseminsmonwedthursfrisat1 session on 2 or more days a weektuessunkg/lbsWeightcms/inWaistEnd of the weekStrength exercise150 mins mins90 minsWeekly summary60 mins120 minsStrength exercise30 minsmins10 minsStrength exercise:Your weight loss tracker - Record your weight and waist size at the start and end of each week to help you stay on trackAerobic exercise:Strength exercisecms/inWaistStart of the weekWeightkg/lbs

Losing weightGetting started - Week 4You’re four weeks into your journey –keep going! This week we’ll be tacklingfood cravings and snack temptation.If you’ve increased your activity levels,you may feel like a snack or two tokeep you going between meals. There’sactually nothing wrong with snacking ifyou’re hungry but avoid grazing.A healthier snack will help you beat yourcravings and keep your energy levels upbetween meals. Our 100-calorie healthiersnacks will help you keep on top of yourcalories and keep temptation at bay.Laura’s diaryWeek 4I don’t know about you but I find it hard not tosnack between meals, especially when I’ve beenexercising that day.My go-to snacks include flavoured rice cakes,low-fat yoghurt and fruit, low-fat cottage cheeseand oatcakes.To avoid snacking on unhealthy foods, I don’t haveany biscuits, chocolate, sweets or otherhigh-calorie junk foods at home.I try to plan my snacks for each day of the week,and look up the calories online beforehand so Idon’t have to do it each day.I try not to fight the urge to snack because Iknow it’ll turn into a craving for somehigh-calorie comfort food.Your actionsfor Week 4 To avoid temptation, plan your snacksfor each day of the week. If you work,take a day’s portion along with you Don’t forget your daily calorie intake –1,400kcal for women and 1,900kcal for men Keep moving! If you didn’t manage150 minutes last week, try to achieve itthis week Look for easy ways to burn calories aspart of your daily routine. Check out thetips in this packDid you know?Some people need a snack betweenmeals to maintain energy levels,especially if they are very active.Choosing fruit or vegetables instead ofcrisps, chocolate and other high-caloriesnacks will help you replace lost energywithout putting on weight.Week 4

Week 4Workplace diet trapsWe spend on average about a third of our day at work,so it makes sense to give what we eat during workinghours some careful consideration.All too often our workload, stress,tiredness, lack of time and temptationcombine to derail our best intentions.With a bit of planning, you can usesnacks and lunch to keep your diet ontrack, your energy levels up and evensave a bit of money.Here are 10 tips to make workplaceeating healthier for you:Eat breakfastThis should be your mantra. A healthierbreakfast will set you up for the dayand stop you becoming hungry beforelunch. If you’re not hungry beforeleaving home, have breakfast at work.Bring your ownHome-cooked food is often lower incalories and fat and cheaper thanfood bought on the high street. Ifsandwiches aren’t your thing, you couldcook extra in the evenings and take theleftovers to work, saving you money.Drink waterDrinking water regularly may help keephunger pangs in check.

personal calorie target using the BMI calculator. This is the first of 12 weekly information guides, which are full of diet, healthy eating and activity advice. Each pack includes a food and activity chart to help you to track your progress. Print out the chart and s