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Article Source: https://www.gloucestershirelive.co.uk/news/health/free-diet-plan-backed-nhs-2866481
Accessed from the world wide web at 10:00 hrs on 13.05.19.
The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.
A free diet and exercise plan has been released by the NHS and the British Dietetic Association in an effort to help those in the UK struggling with their weight.
The guide, which is 12-weeks long has been downloaded more than four million times, is designed to help you lose weight safely – and keep it off.
The plan is aimed at ‘healthy adults’ with a body mass index (BMI) of 25 and over.
You can find out if you need to lose weight using this BMI healthy weight calculator .
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 the 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 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.
It is not suitable for children and young people or pregnant women. If you have a medical condition, you should consult your GP before starting.
It’s a good idea to seek the advice of a health professional before starting on any weight loss programme.