20kg goal, the changes in energy, sleep and daily comfort to look out for
On the way to a 20kg goal, about 3 stone 2lb, the earliest changes you notice are often better sleep, more energy and easier movement, long before you reach the final number. Paying attention to these wins is among the best ways to stay motivated over many months.
A club coach goes through your situation with you and gives you practical advice.
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Sleep and snoring
Extra weight around the neck and chest can make breathing harder at night. Partners often notice snoring before you do. In some people this becomes obstructive sleep apnoea, where breathing stops and starts during sleep. The NHS page on sleep apnoea lists losing weight if you are overweight among the things that can help. If you wake up exhausted or someone has noticed pauses in your breathing, talk to your GP.
Better sleep has a knock on effect on food choices the next day, as our article on sleep and appetite explains.
Energy through the day
Many people describe the mid afternoon slump easing as their meals become more regular and their weight comes down. A breakfast with some protein and fibre, a proper lunch away from the desk and fewer sugary snacks smooth out the day.
Drinking enough water helps too, since thirst is easily mistaken for tiredness. Keep a bottle on your desk or in the van and refill it twice before lunch. Some people also find that a short walk outside after eating does more for the afternoon than another coffee.
Moving with more ease
Stairs, bending to tie shoelaces and getting in and out of the car tend to feel easier first. The NHS lists many benefits of exercise that go beyond weight, from mood to sleep. Start where you are. A short walk after tea, a stroll around Cuerden Valley Park at the weekend, then a little more each fortnight. Our guide to a fitness comeback suggests a gentle way back in.
A non scale list
Write a short list and update it every month.
- Hours of sleep and how rested you feel.
- Number of flights of stairs without stopping.
- Belt notch or clothing size.
- Steps per day.
When the scales hold still for a fortnight, this list usually shows progress somewhere else.
A word on health checks
With 20kg to lose, a check with your GP before you start is wise, especially if you take medication for blood pressure or diabetes, which may need adjusting as your weight changes. If you have more than 20kg to lose, our page on the 25kg goal follows on.
Every weekday morning at the club
Bamber Bridge Nutrition is open from 6am to 11am Monday to Friday and from 7am to 12:30pm on Saturday, closed on Sunday. Come for your free assessment and leave with a first list of habits to track.
This article does not replace advice from your GP or another health professional.
Your weight loss curve
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Going at the median rate, losing 8 kg would need roughly 11 weeks. Going at the slowest rate, roughly 4 months.
For weight that stays off, the figure usually quoted is 500 g to 1 kg each week. On the chart, this is the ideal band. Losing more than 1 kg a week, week after week, means the body burns muscle as well as fat. On the chart, this is the shaded band.
This projection is only a guide. Everyone’s path is different and outcomes differ between people. Everything is worked out on your own device, and nothing gets stored or transmitted. If you are over 65, check with your GP before anything else.
How this curve is calculated
The upper line of the band stands for 500 g each week, the slowest rate. The lower line stands for 1 kg each week, where risk begins.
Early weeks move quicker, largely through water loss, and then things settle down. From 40 onwards the median curve eases off bit by bit as metabolism winds down. Putting in equal effort, men tend to lose a touch faster than women.
As in real life, the curve includes short stalls lasting a few days and the odd small gain. It cannot forecast how your own path will go.
These tips are general guidance. A doctor’s opinion still comes first.
Further reading
Day-to-day support is explained in our programme for eating more healthily.