Hi there,

Thanks for getting in touch.

We recommend weight loss of around 1-2lbs per week and this is the rate your targets are set to help you achieve. There are 3 weeks left in July, so it's possible you could lose 6lbs comfortably and healthily in this time. In order to help you achieve this, here's what I'd recommend:

Stick close to 1,200-1,400 calories each day

Try to ensure you stick to around 1,200-1,400 calories each day - not falling too far below or too much above this. This level is appropriate to produce healthy weight loss at a rate of 1-2lbs per week. So keep as accurate a food diary as you can, ensuring you weigh everything and record everything that you eat and drink.

Eat a well balanced diet, in line with healthy eating guidelines

While it's true that calories are calories, so in theory you can eat whatever you like as long as you stick to your allowance. It's best to eat a well balanced diet with foods from all the main food groups, and plenty of fruits and vegetables. This will ensure you get lots of food for your calories - which helps you to stay fuller for longer and therefore less likely go over your allowance. It will also mean your body gets the right level and type of nutrients to function at it's best. So aim to:

• Eat plenty of fruits and vegetables - at least 5 portions a day.
• Opt for wholegrain carbohydrates such as wholegrain breakfast cereals, wholemeal bread, wholemeal pasta and wholegrain rice.
• Choose lean protein such a skinless chicken and turkey breast, lean beef steak, fish, eggs, quorn and pulses.
• Include low fat dairy foods such as reduced fat milk, cheese and yogurt.
• Limit your intake of processed foods that can be salty, high in fat and sugar.

Exercise regularly

Be as active as you can, and try to ensure you're doing more than you normally do to help boost your calorie burning. If you mostly walk as exercise for example, try something new such as swimming, cycling or an exercise DVD. This will challenge your body and force you to use different muscles, which helps to boost calorie burning. You don't have to do something every day - but aim for 3-4 times a week if you can.

If you stick to the above for the next few weeks, you should be able to achieve a healthy and sustainable rate of weight loss of 1-2lbs per week.

I hope this helps!

Best wishes

Emma

Nutracheck Nutritionist