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Doctors and dieticians
recommend a 10% weight loss as an ideal & achievable first step. There are big health benefits in losing just 10% of your body weight! Focus on step 1 and once you've achieved it, reset your target to lose 10% more until you reach your goal...

For example
A 5ft 4" female weighing 11st 7lbs, wanting to weigh 9st 11lbs is aiming for a loss of 14% body weight....

  • Set your first goal at 10st 4lbs - this is a weight loss of 1st 3lbs or 10%.
  • Then when you reach it, reset your target to your final goal weight of 9st 11lbs - for the remaining 8lbs.

(Metric: A female weighing 73.0kg aiming for 62.4kg should first aim for 65.4kg, then reset the target for the final 3.0kg)

1. My Vital Statistics

Sex
years
Height      
Weight      

2. About Me

3. Activity Levels

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Select your activity level at work
WORK ACTIVITY LEVEL

LIGHT - Professional and technical worker, administrative and managerial, Sales reps., clerical and related worker, housewife.

MODERATE - Sales worker, service worker, domestic helper, student, transport worker, some construction work, e.g. joiner, roofer

MODERATE/HEAVY - Equipment operator, labourer, agricultural worker, some construction work, e.g. bricklayer, mason

LEISURE ACTIVITY LEVEL

INACTIVE - Driving, cooking, washing up, dusting, cleaning, vacuuming, cooking, playing snooker, bowls

MODERATELY ACTIVE - Making beds, painting and decorating, mopping floor, gardening, cleaning windows, playing table tennis, sailing, playing rounders, golf

VERY ACTIVE - Polishing furniture, heavy gardening, chopping wood, volley ball, dancing, cycling, football, tennis, jogging, energetic swimming, skiing

Select your activity level in your leisure time

4. My Personal Goals

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Tips for goal setting

  • Set a first step of 10% weight loss - check the figure in brackets. Step milestones are more motivating.
  • Don't be tempted to go for the weight you were in your teens or pre-family. Our bodies change as we get older so be realistic.
  • If the goal you want isn't showing, it's because the weight loss would be more than 20%. Start with a 10% step first, then come back and reset your goal once you reach it.

What rate of weight loss is right for me?

  • Up to 2lbs per week is the recommended, safe rate of sustainable weight loss.
  • You won't be given an unrealistic calorie target, but if you'd prefer a higher allowance, choose 0.5lbs or 1lb per week.
  • You can come back at any time and change your rate of weight loss.
What is your overall goal?
What is your goal weight?
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How much weight do you
want to lose per week?
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