Losing weight through regular physical exercising is also a healthy way of shedding off extra weight.
However when one is on a diet, the diet plan is responsible for shedding off part of the 500 calories per day thereby reducing the intensity of exercising.
Use the panel above to download the NHS weight loss guide, our popular free 12-week diet and exercise plan.
The plan, which has been downloaded more than 2 million times, is designed to help you lose weight safely – and keep it off. The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance. For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women. If you find it hard sticking to the calorie limit, use our BMI calculator to get your own personal weight loss calorie allowance.
If you go over your limit one day, don't worry: it simply means you'll have to reduce your calorie intake on the following days. For example, if you're a woman and you have 1,700kcal on Tuesday, that's 300kcal more than your daily calorie allowance of 1,400kcal. To stay on track, you'd need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.


The calorie allowance is based on NICE guidance, which states that to lose weight, the average person should reduce their daily calorie intake by 600kcal. The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.
Each information guide contains a food and activity chart (view sample PDF, 545kb) to help you record your calories, exercise and weight loss so you can see how well you're doing at a glance. Print the chart out and stick it somewhere you can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.
In addition to a healthier diet, regular physical activity is an important component of your weight loss journey. Not only will it help you burn extra calories, but it will also keep you motivated and improve your general health and wellbeing. As you work through the weeks, you'll get lots of ideas and structured programmes to help you get active, from easy ways to gradually build activity into your day, to the popular Couch to 5K, 5K+ and Strength and Flex podcasts. This guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. You are urged to seek the advice of a health professional before starting on any weight loss programme. Setting a week exercise plan to lose weight and making a target for the amount of weight is necessary.


For a Monday, cardio exercise should involve jogging or taking a walk for a period of about 60 minutes. A 60 minute strength training and stretching at a 60 minute fast placed yoga class should follow. Thanks to dietitians at DOM UK (Dietitians in Obesity Management), a specialist group of the British Dietetic Association.
This is because stretching, cardio-exercising, strength training and resting are equally important in the weight loss process.
One should be careful to know that in order to lose one pound in a week, 3500 calories should be burnt per week this substitutes to 500 calories per day. Cardio-exercising in a zumba class for 60 minutes or a 60-minute hike is quite prudent for Saturday. The consumption of foods high in fiber is increased as they promote healthy digestion and facilitate healthy bowel movements. Strength training and stretching for 60 minutes responsible for burning 269 calories should also come in on the same day.



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