1. Losing weight
Getting started - Week 2
You’ve made it to Week 2 – well done!
Becoming more aware of where calories
Your actions
for Week 2
are in your meal may be challenging, but
stick 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 to
support your weight loss. increase your activity levels gradually over
the next few weeks
We’ve got tips to help you do this
gradually but if you want a bit of • Download Couch to 5K and Strength
structure, why not try our Couch to 5K and Flex at nhs.uk/weightloss
running plan and Strength and Flex • Plan when and where you are going
workout, which are both suitable for to exercise and write it down
beginners.
• 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.

2. Week 2
Dust off those trainers Walk more with a
Evidence shows that people who combine regular pedometer
physical activity with calorie-counting are more
successful at losing weight and keeping it off. Pedometers, which can cost as
But not all of us are naturally sporty. • Couch to 5K – a nine-week running little as £4, are a fun way to keep
In fact, some of us may not have plan track of your walking and help you
done any meaningful exercise since increase your activity levels
• 5K+ running podcasts for Couch to
school. This makes starting again quite gradually. Clip the pedometer to
5K graduates
daunting and it can be hard to know
your belt and it will measure every
where to begin. • Strength and Flex podcasts – a
step you take: around the house, at
five-week workout plan
You can start small by finding ways to work, out and about, on the school
fit more activity into your daily life and • Ten-minute home workouts – quick
run or the park. Use the pedometer
build up from there. and effective exercise routines
to work out your average daily
Try getting off the bus one stop early Get these and lots more exercise tips at steps and then start adding extra
and walking the rest of the way or nhs.uk/fitness.
steps.
taking the stairs instead of the lift.
Before you start, plan. Think about
But as well as being generally more whether you need new trainers, where
active, you could start setting aside and on which days you’re going to
a few days during the week for more
structured exercise.
exercise, and when in the day you can Getting started
fit it in. A little preparation can mean
Your target is 150 minutes of moderate- the difference between getting going
Things people choose when they
intensity 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 • walking
means you’re exercising enough to something you enjoy, or it may be hard
• cycling
raise your heart rate and break a to find the motivation to do it regularly.
• gardening
sweat. You’re working hard enough You may feel a little bit more hungry as • swimming
if you can still talk but you can’t you step up your activity levels or start
sing 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 bowls
Brisk walking, bike rides or swimming calories, so your body needs to replace
are 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 gym
more 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 before
at home or in the local park. Crucially, instead of losing it. Instead, choose
they 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

3. Week 2
Tips to build Healthier cooking
activity into Frying adds fat to your meals. Try
your day these healthier alternatives:
Grilling
Ten easy ways to raise
Grilling is a quick and healthier way
your physical activity
of cooking as it doesn’t use any fat.
levels and burn more
Poaching
calories.
Poaching is a fat-free way of
Walk 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 car
activity. Find a walking pal or join a Steaming
If you need to drive to work, try to park
walking group. Steaming is a fat-free way of
further away from your destination and
Take the stairs walk the rest of the way. cooking veg and fish
Walk up and down stairs and escalators Boiling
Exercise at work
instead of taking the lift, or get off the Boiling doesn’t require any oil and
Exercise before or after work or during
lift 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 to
Our popular Couch to 5K running plan a swimming pool or squash courts.
Calorie counter
is designed to get just about anyone
Family fun
running 5km in nine weeks.
Be active with the family. Take your
Exercise in your local park children to the swimming pool or play A list of common foods to help you
Download 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 fingers
Active travel Gardening can provide a good workout. Orange: 62kcal
Cycle or walk part, if not all, of You could also add a social element by Banana: 105kcal
your 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

4. 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 mins
Strength 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: