35kg goal, how to build up activity step by step as your body changes
With a 35kg goal, about 5 stone 7lb, the best activity plan is one that grows with you, starting with gentle movement you can do today and building up as your body gets lighter and stronger. Food remains the main lever for weight loss, but movement protects your muscles, lifts your mood and helps you keep the weight off.
A club coach goes through your situation with you and gives you practical advice.
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Step 1, movement from a chair
If walking any distance is hard right now, start seated. The NHS sitting exercises include leg raises, arm swings and chest stretches you can do in your living room. 10 minutes a day is a real start. Do them during the adverts or while the kettle boils.
Step 2, short walks
When you feel ready, walk for 5 minutes, then come back. Add a minute or 2 each week. Flat paths are kinder to your knees and ankles. The tracks in Cuerden Valley Park are good for this, with benches along the way. Comfortable, supportive shoes matter more than any gadget.
Step 3, more often and a bit faster
Once 20 minutes feels comfortable, walk most days and pick up the pace for a few minutes in the middle. The aim, over time, is the level in the NHS physical activity guidelines for adults, but there is no rush to get there.
Step 4, strength twice a week
Muscle matters when you lose a lot of weight, because you want to lose fat and keep as much muscle as possible. Wall press ups, sit to stand from a chair and step ups on the bottom stair are a good start. Protein also contributes to the maintenance of muscle mass, so include some at each meal. Our article on why muscle matters explains more.
Step 5, something new
Later on, you might try swimming, a cycle on the Guild Wheel or the NHS Couch to 5K programme. These are optional. Plenty of people reach their goal with walking and simple strength work. If gyms are not for you, our guide to weight loss without the gym has other ideas.
Listen to your body
Some muscle stiffness after a new activity is normal. A rest day after a harder session is part of the plan, not a lapse, and it lets your body recover before the next walk. Sharp pain, chest discomfort or breathlessness that does not settle are signs to stop and see your GP. Check with your GP before starting if you have heart, joint or breathing problems.
Morning support in Bamber Bridge
Bamber Bridge Nutrition is run by Mark Miller, with coaches who support members daily, so your activity plan can be adjusted as you progress. Your first assessment is free. If your goal is larger still, see our page on the 40kg goal.
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.