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Week 1 develop healthier eating habits, be more active, and get on track to start losing weight with this easytofollow nhs choices 12week guide. Week 12 losing weight getting started week 12 congratulations on reaching week 12 you’ve done it!
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Serum lithium levels should be checked 1 week after starting and 1 week after every dose change, and until the levels are stable. Lose weight the healthy way and learn the skills to keep it off with the free nhsapproved 12week weight loss guide. Use the panel above to download the nhs weight loss guide, our popular free 12week diet and exercise plan the plan, which has been downloaded more than 2 million.
Copyright © 2016 Download PDF, All trademarks are the property of the respective trademark owners. Bored with yo-yo dieting, Andy tried 10 diets in 50 days in the hope of finding one he could stick to for life. Develop healthier eating habits and get more active with the NHS Choices weight loss guide.
Use our calorie checker to look up the calories of more than 150,000 different foods and drinks. Find out why the NHS weight loss plan is such a hit from people who have successfully lost weight. Get off to the best possible start with these 12 tips to make your 12-week weight loss journey a success.
Stephanie Higgins tells how she lost 9.2kg with the NHS weight loss plan without ever going hungry. Tried and tested non-food rewards to keep you going as you try to lose weight on the NHS weight loss plan. With an account you can keep track of pages on the site and save them to this tab, which you can access on every page when you are logged in. To stay healthy or to improve health, adults need to do two types of physical activity each week: aerobic and strength exercises. There is good evidence that vigorous activity can bring health benefits over and above that of moderate activity. In general, 75 minutes of vigorous activity can give similar health benefits to 150 minutes of moderate activity.
For a moderate to vigorous workout, try Couch to 5K, a nine-week running plan for beginners.
To get health benefits from strength exercises, you should do them to the point where you struggle to complete another repetition.
Try Strength and Flex, a 5-week exercise plan for beginners to improve your strength and flexibility. You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity - whatever's best for you. Muscle-strengthening exercises are not an aerobic activity, so you'll need to do them in addition to your 150 minutes of aerobic activity. Some vigorous activities count as both an aerobic activity and a muscle-strengthening activity.
For a summary on the health benefits of being more active, check out this Department of Health infographic (PDF, 500kb).
Losing weight - Getting startedDevelop healthier eating habits, be more active and get on track to start losing weight with our 12-week weight loss guide. Originally Posted by Peterborough Guy As I had a support group today, thought it would be good to take my documents from hospital along in case anyone was struggling.
The best way to lose weight is to combine a healthy, reduced-calorie diet with regular exercise. Your GP can advise you about the types of food you should be eating (and not eating), how much you should eat, and how you much exercise you should do. If you have underlying problems associated with obesity, such as polycystic ovary syndrome (PCOS), high blood pressure, diabetes or obstructive sleep apnoea, your GP may recommend further tests or specific treatment.

While there's no single rule that applies to everyone who's obese, most people are advised to reduce the energy intake from their diet by 600 calories a day.
The best way to achieve this is to swap unhealthy and high-energy food choices – such as fast food, processed food and sugary drinks (including alcohol) – for healthier choices.
Base meals on potatoes, bread, rice, pasta and other starchy foods (choose wholegrain varieties where possible). Have some milk and dairy foods or alternatives such as soya drinks and yoghurts, and choose lower-fat and lower-sugar options. Eat some beans, pulses, fish, eggs, meat and other protein. Aim for two portions of fish every week – one of which should be oily, such as salmon or mackerel. If you're having foods and drinks that are high in fat, salt and sugar, have these less often and in small amounts. Most people in the UK eat and drink too many calories, too much fat, sugar and salt, and not enough fruit, vegetables, oily fish or fibre. Try to avoid foods containing high levels of salt because they can raise your blood pressure, which can be dangerous in people who are already obese.
You'll also need to check calorie information for each type of food and drink you consume, to make sure you don't go over your daily limit.
Some restaurants, cafes and fast food outlets provide calorie information per portion, but providing this information isn't compulsory. Avoid fad diets that recommend unsafe practices, such as fasting (going without food for long periods of time) or cutting out entire food groups.
On average, people attending a lifestyle weight management programme lose around 3% of their body weight, although this varies considerably.
VLCDs should only be used under the close supervision of a suitably qualified healthcare professional, and should only be followed for a maximum of 12 weeks (continuously or intermittently). Reducing the amount of calories in your diet will help you lose weight, but if you want to keep the weight off, you have to combine a calorie-controlled diet with regular exercise. Your GP or weight loss adviser can provide an exercise plan tailored to your circumstances, which will probably involve several hours of moderate-intensity physical activity a week. Moderate-intensity physical activity is any activity that increases your heart and breathing rate, and may make you sweat, but still allows you to hold a normal conversation. Choose physical activities that you enjoy because you're more likely to continue doing them.
The Department of Health recommends most adults should do at least 150 minutes (two-and-a-half hours) of moderate-intensity exercise every week. Evidence has shown that weight loss can be more successful if it involves other strategies, in addition to diet and lifestyle changes. You may also find psychological support from a trained healthcare professional helps you change the way you think about food and eating, through techniques such as cognitive behavioural therapy (CBT). Many different types of anti-obesity medication have been tested in clinical trials, but only one has proved to be both safe and effective: orlistat.
Orlistat works by preventing around a third of the fat from the food you eat from being digested. Orlistat is usually only recommended if you've made a significant effort to lose weight through diet, exercise or changing your lifestyle. Treatment with orlistat must be combined with a low-fat diet and other weight loss strategies, such as doing more exercise. One orlistat capsule is taken with each main meal (up to a maximum of three capsules a day). If you miss a meal or the meal doesn't contain any fat, you may not need to take the orlistat capsule.
Treatment with orlistat should only continue beyond three months if you've lost 5% of your body weight. If you have type 2 diabetes, it may take you longer to lose weight using orlistat, so your target weight loss after three months may therefore be slightly lower. If orlistat is successful after three months, your prescription may be continued for up to a year.
Women taking the oral contraceptive pill are advised to use an additional method of contraception, such as a condom, if they experience severe diarrhoea while taking orlistat. Weight loss surgery, also called bariatric surgery, is sometimes used to treat people who are severely obese. This type of surgery is usually only available on the NHS to treat people with severe obesity who haven't responded to other measures.
In rare cases, surgery may be recommended as the first treatment (instead of lifestyle treatments and medication) if a person's BMI is 50 or above. Treating obesity in children is based on much the same principles as treating obesity in adults – by combining a calorie-controlled diet with regular exercise.

The amount of calories your child should eat every day will depend on their age and height. Children should ideally get at least 60 minutes (one hour) of moderate or greater intensity exercise a day, such as running or playing football or netball. You should restrict sedentary activities, such as watching television or playing computer games, to less than two hours a day (14 hours a week).
It's important to encourage your children to increase their levels of physical activity and to make sure they continue to exercise regularly.
Your child may be referred to a specialist in treating childhood obesity if they develop an obesity-related complication, have a learning difficulty, or if an underlying medical condition is thought to be causing the obesity. The use of medication to treat obesity in children isn't usually recommended for children younger than 12 years.
In cases where orlistat is prescribed to treat a child with obesity, the child will be closely monitored by a specialist paediatrician with experience in treating children with the medication and who is working as part of a multidisciplinary team. Surgery isn't usually recommended for treating children or young people with obesity unless there are exceptional circumstances, such as if a child is severely obese and, as a result, has serious obesity-related complications. Regular running can reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke, boost your mood and keep your weight under control.
One way to tell if you're working at a moderate level is if you can still talk, but you can't sing the words to a song.
If you're working at this level, you won't be able to say more than a few words without pausing for breath.
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Be careful when eating out, as some foods can quickly take you over the limit, such as burgers, fried chicken and some curries or Chinese dishes. These type of diets don't work, can make you feel ill, and aren't sustainable because they don’t teach you long-term healthy eating habits.
Many are based on sound medical and scientific principles and can work well for some people. They're usually only recommended as part of a wider weight management strategy for people with an obesity-related complication that would benefit from rapid weight loss, such as severe sleep apnoea.
For example, start off by doing 15 to 20 minutes of exercise five times a week and then build on it.
However, if you're obese and trying to lose weight, or have successfully lost weight and want to keep it off, you probably need to do more exercise. This undigested fat isn't absorbed into your body and is passed out with your faeces (stools). If you're prescribed orlistat, you'll also be offered advice and support about diet, exercise and making lifestyle changes. Your GP should explain this to you, or you can check the patient information leaflet that comes with your medication. After that, your GP will carry out a review and decide whether you should continue with orlistat.
This is because the contraceptive pill may not be absorbed by your body if you have diarrhoea, so it may not be effective. Even if they don't lose weight immediately, there are many other health benefits that can be gained from regular exercise, such as a reduced risk of developing type 2 diabetes and cardiovascular disease. The treatment and support your child will be offered will depend on their specific needs and requirements. Orlistat is only recommended for use in children in exceptional circumstances – for example, if a child is severely obese and has an obesity-related complication, such as a problem with their bones or joints or sleep apnoea. In this video, watch how Laura went from fitness phobe to keen runner with the Couch to 5K programme.
But in this post i will explain A space for people who need to lose weight to get information, support and motivation.
In case of trademark issues please contact the domain owner directly (contact information can be found in whois). If orlistat hasn't worked after three months, it's unlikely to be an effective treatment for you.

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