Losing weight Getting started - Week 2You’ve made it to Week 2 – well done!Becoming more aware of where calories Your actions for Week 2are in your meal may be challenging, butstick with it; it gets easier.From this week, we’d like you to start • Get active – try to get 150 minutes of physical activity every week from now on.increasing your activity levels to help If you’ve not done much for a while, aim tosupport your weight loss. increase your activity levels gradually over the next few weeksWe’ve got tips to help you do thisgradually but if you want a bit of • Download Couch to 5K and Strengthstructure, why not try our Couch to 5K and Flex at nhs.uk/weightlossrunning plan and Strength and Flex • Plan when and where you are goingworkout, which are both suitable for to exercise and write it downbeginners. • Stick to your daily calorie intake – 1,400kcal for women and 1,900kcal for men Laura’s diary Week 2 Did you know? I hadn’t done any exercise for 10 years when I An unexpected benefit of taking on came across the Couch to 5K plan. When I saw that something new like physical activity is week 1 involved running for only a minute at a increased self-confidence and time, I felt relieved that someone understood my improved self-esteem. limitations, and the walking intervals made it feel less scary. I didn’t find it easy but it was much Tackling something and achieving success in one area can produce a real easier than I expected. Having the structure of mental boost, which can transfer into a plan was hugely helpful and having designated other aspects of life. ‘running days’ meant I couldn’t make excuses. I feel like I’ve taken something that I was so afraid Week 2 of and I’ve well and truly beaten it. Not only have I conquered a fear but I’ve developed a new habit that I know is doing my health enormous good.
Week 2Dust off those trainers Walk more with aEvidence shows that people who combine regular pedometerphysical activity with calorie-counting are moresuccessful at losing weight and keeping it off. Pedometers, which can cost asBut not all of us are naturally sporty. • Couch to 5K – a nine-week running little as £4, are a fun way to keepIn fact, some of us may not have plan track of your walking and help youdone any meaningful exercise since increase your activity levels • 5K+ running podcasts for Couch toschool. This makes starting again quite gradually. Clip the pedometer to 5K graduatesdaunting and it can be hard to know your belt and it will measure everywhere to begin. • Strength and Flex podcasts – a step you take: around the house, at five-week workout planYou can start small by finding ways to work, out and about, on the schoolfit more activity into your daily life and • Ten-minute home workouts – quick run or the park. Use the pedometerbuild up from there. and effective exercise routines to work out your average dailyTry getting off the bus one stop early Get these and lots more exercise tips at steps and then start adding extraand walking the rest of the way or nhs.uk/fitness. steps.taking the stairs instead of the lift. Before you start, plan. Think aboutBut as well as being generally more whether you need new trainers, whereactive, you could start setting aside and on which days you’re going toa few days during the week for morestructured exercise. exercise, and when in the day you can Getting started fit it in. A little preparation can meanYour target is 150 minutes of moderate- the difference between getting going Things people choose when theyintensity aerobic activity each week. and making excuses not to bother. start to become more active:Moderate-intensity aerobic activity Whatever you choose make sure it’s • walkingmeans you’re exercising enough to something you enjoy, or it may be hard • cyclingraise your heart rate and break a to find the motivation to do it regularly. • gardeningsweat. You’re working hard enough You may feel a little bit more hungry as • swimmingif you can still talk but you can’t you step up your activity levels or startsing the words to a song during • dancing a new exercise regime.your activity. • playing a sport, such as That’s normal. You’re burning more badminton, football or bowlsBrisk walking, bike rides or swimming calories, so your body needs to replaceare great examples, but if these don’t • stretching exercise, e.g. yoga the energy spent during exercise.appeal and you need something • going to the gymmore structured, you could try one of But be careful how you refuel. A post-the exercise plans available on NHS exercise snack high in calories could If you have a medical condition,Choices. These are free and can be done actually see you putting on weight please seek medical advice beforeat home or in the local park. Crucially, instead of losing it. Instead, choosethey recognise the limitations of a foods that are lower in calories but still beginning physical activity.beginner. They include: filling, such as fruit, low-fat yoghurt or reduced-fat hummus with brown pita. Losing weight - getting started
Week 2Tips to build Healthier cookingactivity into Frying adds fat to your meals. Tryyour day these healthier alternatives: GrillingTen easy ways to raise Grilling is a quick and healthier wayyour physical activity of cooking as it doesn’t use any fat.levels and burn more Poachingcalories. Poaching is a fat-free way ofWalk more transport a stop before your destination cooking eggs, some meats and fish,Walking is one of the easiest and and walk the rest of the way.most effective ways of increasing your using a pan of boiling water. Ditch the caractivity. Find a walking pal or join a Steaming If you need to drive to work, try to parkwalking group. Steaming is a fat-free way of further away from your destination andTake the stairs walk the rest of the way. cooking veg and fishWalk up and down stairs and escalators Boiling Exercise at workinstead of taking the lift, or get off the Boiling doesn’t require any oil and Exercise before or after work or duringlift a few floors early and use the stairs. your lunch break. Your workplace may therefore adds no calories to food.Take up running have a gym or you may have access toOur popular Couch to 5K running plan a swimming pool or squash courts. Calorie counteris designed to get just about anyone Family funrunning 5km in nine weeks. Be active with the family. Take yourExercise in your local park children to the swimming pool or play A list of common foods to help youDownload our Strength and Flex in the garden or park. get started with calorie-counting:podcast series and get fit in five weeks. Apple: 53kcal Green fingersActive travel Gardening can provide a good workout. Orange: 62kcalCycle or walk part, if not all, of You could also add a social element by Banana: 105kcalyour journey to work. Get off public getting an allotment. Six carrot sticks: 35kcal 2tbsp of hummus: 55kcal Couch to 5K 5 cherry tomatoes: 15kcal This podcast series is designed to Buttered brown toast: 115kcal get just about anyone running 5km Bagel: 216kcal in nine weeks. The plan involves Cup of tea with semi-skimmed milk: three runs per week, gradually 13kcal building up fitness and stamina Mug of coffee with semi-skimmed until you can run for 30 minutes. milk: 20kcal nhs.uk/Couchto5k Losing weight - getting started
Week 2 food and activity chart Mon Tue Wed Thu Fri Sat Sun Food Food Food Food Food Food Food Total calories: Total calories: Total calories: Total calories: Total calories: Total calories: Total calories: Oops! Oops! Oops! Oops! Oops! Oops! Oops! Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Unplanned snacks or drinks Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Your 5 a day Activity Activity Activity Activity Activity Activity Activity Total minutes: Total minutes: Total minutes: Total minutes: Total minutes: Total minutes: Total minutes:Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise mins Aerobic exercise minsStrength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Strength exercise mins Weekly summary Start of the week 10 mins 30 mins 60 mins 90 mins 120 mins 150 mins + End of the week Weight Waist Aerobic exercise: Weight Waist Your weight loss tracker - Record your weight and waist size at the start and end of each week to help you stay on track 1 session on 2 or more days a week kg/lbs cms/in mon tues wed thurs fri sat sun kg/lbs cms/in Strength exercise: