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TAKE A WEIGHT OFF
8-week plan to help you lose weight and keep it off – WITHOUT giving up takeaways and treats
After eight weeks, you'll learn you can eat what you like as long as it's in moderation
YOU could make 2024 the year you finally lose weight for good.
Disregard fad diets and make simple lifestyle changes that are easy to stick to and long-term.
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As part of our Health Kick series, we show how to make small swaps over eight weeks that are sustainable.
Our Health Survey found that 49 per cent of readers want to lose weight this year, with the biggest barriers to exercising more being time, health and money.
Finding a lasting plan is a key way forward.
David Wiener is a training and nutrition specialist at lifestyle and coaching app Freeletics.
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Here he talks Lucy Gornall through a week-by-week action plan.
WEEK 1
DIET: REPLACE THE JUNK
THE first step is to remove high-calorie foods with no nutritional value, such as crisps, chocolate, biscuits and pastries.
Over a week, small, “innocent” snacks can add up to thousands of calories.
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For example, a Mars bar contains 240 calories, three bourbon biscuits have 200 calories and there are also more than 200 calories in a small bag of Kettle Chips.
To destroy cravings, eat more fruit and veg, which can help you feel fuller between meals thanks to their high fibre content.
David says: “One to two fist-sized portions of fruits and vegetables with every meal is generally recommended.”
Fibre is a key nutrient that can help weight loss, but most of us don’t eat enough.
Try a snack plate of cherry tomatoes, frozen grapes and carrot sticks with hummus.
Combining a variety of foods can trick your mind into feeling fuller.
Still craving sugar? Chew gum or brush your teeth between meals – the minty taste can send signals to your brain that you have eaten enough.
EXERCISE: EASE INTO IT
DON’T rush into anything too strenuous when you start your health kick – begin with some regular, gentle exercise.
David says: “For your first week, low-impact exercises such as walking are a great choice.
“Aim to walk as much as possible. Try swapping a short car ride for a stroll, it will make all the difference.”
Aim for 30 minutes, three times a week minimum – up to five times if you’re able to.
WEEK 2
DIET: CHANGE BREAKFAST
MAKE changes to daily meals slowly, starting with breakfast.
David says: “Breakfast is the most important meal of the day and it can ensure you start off the right way.”
Having sugary foods, such as jam on white toast, can leave you feeling hungry mid-morning, as blood sugar levels spike and crash after eating.
But wholegrain bread with avocado is filling and satisfying – plus it helps control hunger and maintain steady blood sugar levels throughout the morning, according to David, who says: “You can add sliced tomatoes, an egg or a drizzle of olive oil for extra flavour.”
Oats are a complex carbohydrate, providing a slow release of energy.
Top with Greek yoghurt, a teaspoon of nut butter and mixed berries.
David says: “Replace fruit juice with a piece of fruit, rich in the same vitamins, minerals and antioxidants but, crucially, fibre too.
“Missing breakfast can cause you to binge later on in the day.”
EXERCISE: BODYWEIGHT WORK
THESE exercises (without weights) are ideal for beginners.
In addition to the extra walking you started in week one, try two home workouts per week.
These are some of the basic exercises you’ll see used in training programmes.
Workout: Warm up and stretch, then do lunges, squats, push-ups and plank for 30 seconds each, resting for 15-20 seconds between.
Complete five rounds.
WEEK 3
DIET: MASTER THE ART OF FAKEAWAYS
TAKEAWAYS needn’t be totally off the menu – just try making your favourites at home.
To replace your Chinese, get a stir-fry combination at your supermarket, with a low-calorie protein such as prawns or chicken, and throw it all into the same wok.
David says: “This will lower the number of calories by almost half.”
To replicate a meal from the chippie, buy breaded fish for the oven, which is healthier than battered fish, and make your own chips.
Replace your Indian by creating your own curry with hidden veggies.
If you do order one, David advises: “Avoid anything creamy or deep-fried.
“Choose dishes with a tomato-based sauce such as jalfrezi or madras.”
EXERCISE: GET CONSISTENT
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DAVID says: “Keep doing what you did in weeks one and two, just with more confidence and motivation.”
On your walks, alternate the pace with 60 seconds of brisk walking.
And challenge yourself to take the stairs where possible.
WEEK 4
DIET: CHANGE LUNCH
YOUR lunch needs to fill you up until your next meal.
David says: “Prepare yours for work in advance. Otherwise, it’s easy to go out for lunch and pick an unhealthy option.”
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David recommends an egg sandwich on wholegrain bread for fat loss, with a side salad or vegetable sticks.
“Or opt for a wholemeal wrap with plenty of salad vegetables,” he adds.
“Lean chicken or turkey would be ideal and, if you’re vegan, tofu works just as well.
“Follow the ‘eat the rainbow’ strategy, and aim for colourful veggies that will give you the proper nutrients for the afternoon.”
Tuna, lentils or chickpeas are cheap and low-calorie sources of protein for a salad.
Add a quarter of an avocado, sweet potato and vegetables with leafy greens, such as spinach.
Swap sugary drinks for sparkling water.
David says: “The sugar in fizzy drinks can trick your body into thinking you are hungry sooner.”
EXERCISE: UP THE CARDIO
WHETHER it’s skipping, dancing, running or cycling, cardio or “aerobic exercise” increases the heart rate and keeps it up for an extended period.
David suggests adding a 30-minute cardio session into your week, after one of your strength workouts.
Start slowly and get enough rest between workout days.
The Couch to 5K app has millions of beginners jogging further over a nine-week programme.
Go for a cycle with the kids or find an exercise class at a leisure centre near you, such as Zumba or rebounding.
WEEK 5
DIET: CHANGE DINNER
A FILLING dinner will curb the desire to snack later on.
Focus on protein – lean cuts of fish, chicken or turkey for meat-eaters or legumes, tofu or tempeh for vegetarians.
David says: “Always go for the lighter-coloured and less fatty cuts.
“Add seasoning to your meat, boiled potatoes and essential green vegetables, such as asparagus, spinach and broccoli.
“Avoid sauces you can get in the supermarket due to their higher fat and sugar content, and take it back to basics.
“Sometimes, all you need is some tomato puree for a delicious sauce.”
EXERCISE: ADD WEIGHT
YOU’VE now likely experienced a rush of endorphins – chemicals released during exercise that improve your sense of wellbeing.
So now is the time to add some weights to your workouts.
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David says: “This will increase your metabolism and help you lose weight while toning your body.
“Simple strength training moves should be the first step.”
Beginners can try anything between 1 and 5kg.
Costs vary depending on weight, in shops such as SportsDirect, Argos and Decathlon.
A set of 2kg is generally around £10, while 5kg can go up to £25. For a cheaper option, use a gallon water bottle or canned goods.
Workout: Warm up and stretch, then do lunges, squats, push-ups and plank for 40 seconds each, resting for 15 seconds between. Complete four rounds.
For the lunges and squats, either use a weight between two hands or one in each hand.
WEEK 6
DIET: SWOT UP ON CALORIES
LEARN about the influence of calories on your weight.
As a general rule, the recommended daily intake is 2,000 calories a day for women and 2,500 for men to maintain weight.
The NHS says the average person can aim to reduce their daily intake by about 600 calories to lose weight.
But your calorie needs vary depending on activity levels, hormones and age, among other things.
You can use an online calculator such as calculator.net/bmr-calculator to get a more personalised recommendation.
Track calories by reading labels on shop-bought foods, using recipes with estimated calories or weighing food and inputting to MyFitnessPal.
Counting calories does not need to be for ever.
Over just a few weeks, you might be surprised at how many calories are in your favourite foods, such as condiments, snack bars or the cheese grated on pasta.
EXERCISE: MAINTAIN
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AIM to maintain your week five routine.
But you could also try split training, working parts of the body more intensely.
For example, legs on Monday, upper body on Wednesday and full body and abs on Friday.
Workout: David recommends the following lower and upper-body workout.
Repeat each exercise for 12 reps, resting for 30 seconds between.
Complete them four or five times.
Lower body:
Squat jumps
Lunges with a weight
Squats with a weight
Split squats
Upper body:
Push-ups
Tricep dips
Shoulder taps
Plank for 30 seconds
WEEK 7
DIET: BALANCE IT OUT
ONCE you’ve become familiar with calories in foods, you can use elements of macro counting.
This ensures calories come from a balance of protein, carbohydrates and fats – and can be very important if you are training towards a weight or fitness goal.
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A common equation of macros for fat loss is a calorie intake of roughly 45 per cent protein, 30 per cent carbs and 25 per cent fat.
Or, for each meal, David says to aim for one to two palm-size portions of lean protein, a fist-sized portion of carbs and a thumb-sized portion of fats – plus fruit and vegetables.
David says: “Carbs provide the body with energy, which can be quickly absorbed.
“But our bodies can’t burn off excessive carbs, so they are stored for later (often as fat) around the core.”
Protein is essential for the repair of your muscles, especially after you exercise, and is the most filling of the three macros, helping reduce appetite.
David adds: “Fats are vital for our health and wellbeing and optimal cognitive function.
“There are three types of fat. Saturated fat – butter, coconut oil, cakes, biscuits, fatty meats, cheese, cream, coconut milk – is generally bad for you, but polyunsaturated and monounsaturated fats offer health benefits.”
These include oily fish, such as mackerel and salmon, avocados, walnuts, almonds and seeds.
EXERCISE: HIIT
TRY adding a HIIT session to your week.
David says: “HIIT alternates intense periods of exercise with short bouts of rest to elevate your heart rate and boost your fitness levels and fat loss.”
During a HIIT workout, you exercise at your maximum intensity before brief rest.
Workout: Repeat these exercises for 45 seconds each, resting for 15 seconds between. Complete five to six rounds with 45 seconds’ rest between.
High knees.
Mountain climbers.
Jumping jacks.
WEEK 8
DIET: ALLOW TREATS
TO go the distance, you will need the freedom to enjoy the foods you like too.
David says: “When you try a restrictive diet, you tend to end up falling at the first hurdle due to it simply not being sustainable. You can still eat all the foods you want, just in moderation.”
Experiment by incorporating treats into your diet around 20 per cent of the time.
That could be a takeaway on a Friday night, drinks with friends or two chocolate bars per week.
Instead of seeing it as a “cheat meal”, think of these foods as part of your diet you can have when you fancy.
David adds: “People can lose weight quickly initially on a fad diet, but soon get fed up and return to old eating habits, putting weight back on or more than they lost in the first place.”
EXERCISE: KEEP UP THE GOOD WORK
YOU’VE made it this far – so congratulate yourself.
David says: “It’s important to give yourself a pat on the back.
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With this two-month mark, you should have shifted some weight and experienced the wonderful physical and mental health benefits exercise can bring.”
Moving forward, an ideal exercise plan over a week would look something like: Two 30-minute strength training sessions, one 30-minute high intensity interval training (HIIT) session or two 15-minute sessions, and two 30-minute cardio sessions.
This roughly fits the NHS guidelines of two strength training sessions per week and at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
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