5kg goal, a 12-week plan built from small weekly steps
At a safe pace of 0.5 to 1kg a week, a 5kg goal usually takes somewhere between 8 and 12 weeks. 5kg is about 11lb, or just under a stone. The plan below adds 1 small habit every 2 weeks, so nothing feels like a diet.
A club coach goes through your situation with you and gives you practical advice.
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Before week 1
Note your weight, your waist and how your clothes feel. Take a photo if you like. Then pick a realistic date. The NHS suggests that losing 5% of your body weight is already a worthwhile goal, and its list of tips to help you lose weight is a good companion to this plan.
Weeks 1 and 2, the morning
Eat a proper breakfast every day. Porridge with milk and fruit, eggs on wholemeal toast or Greek yoghurt with oats. See our ideas for the best breakfast to lose weight.
Weeks 3 and 4, the drinks
Swap sugary drinks for water, tea or coffee without sugar. Keep alcohol to 2 nights a week at most. Drinks are often the quickest 200 kcal you can save.
Weeks 5 and 6, the plate
Make vegetables the biggest part of your plate at lunch and tea. A lighter hotpot with extra carrots and onion, or a stir-fry with plenty of peppers, counts.
Weeks 7 and 8, the snacks
Plan 1 snack in the afternoon rather than grazing. Keep biscuits out of sight and fruit in view. Our list of snack ideas helps.
Weeks 9 to 12, moving more
Add a daily brisk walk of 20 to 30 minutes, or get off the bus a stop early on your way to work. The UK target is 150 minutes of moderate activity a week, set out in the UK Chief Medical Officers physical activity guidelines.
Checking in each month
- Weigh at the same time of day, same scales, same clothes.
- Measure your waist, which often moves before the scales.
- Look back at which habit stuck and which needs another try.
A stall of a week or 2 is normal. Water, a late meal or a salty takeaway can hide real progress for a few days. Keep the habits and the trend usually returns. If a stall lasts more than 3 weeks, look again at portions and drinks first.
After the 12 weeks
The habits that took the 5kg off are the same ones that keep it off. Our article on keeping weight off covers the months after the goal. This article does not replace advice from your GP or another health professional, especially if you have a health condition or take regular medication.
A morning routine to lean on
A lot of members of our Bamber Bridge club start with week 1, because breakfast together at the club before work, from 6am on weekdays, is the heart of what we do. The coaches trained in nutrition follow you every day. Your free assessment is the 1st step.
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.