Losing 10kg. How to reach the first milestone and keep going
Losing 10kg, about 1 stone 8lb, is a project of several months, built on regular meals, smaller portions and more movement, not on a crash diet. It is often the first big milestone. It is also the point where many people give up, so it helps to know what to expect.
A club coach looks at your situation with you and gives you the best advice.
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What the first milestone changes
For many people, 10kg is enough to feel a difference day to day. Stairs feel easier and clothes fit differently. You can check where you stand with the NHS BMI calculator, which also explains the waist to height ratio.
Everyone moves at their own pace. Age, starting weight, sleep and stress all play a part, so there is no fixed date to aim for. A gradual pace tends to last, as our page on lasting weight loss explains.
The body adapts along the way
As you get lighter, your body needs a little less energy. A plan that worked in month 1 can slow down in month 3. That is normal and not a sign of failure. It is usually the moment to review portions, add a few more steps or check that the weekend has not drifted. Our guide to breaking a weight loss plateau walks through these checks.
The NHS Better Health weight loss pages also offer a free 12-week NHS Weight Loss Plan app to track meals and set a daily calorie target.
Motivation that holds
Motivation is high in week 1 and lower in week 6. What keeps you going is not willpower but routine.
- Plan 3 meals a day so hunger does not decide for you.
- Keep a short list of 5 dinners you like and can cook in 20 minutes.
- Note what you did, not only what you weighed. 4 walks this week is a real result.
- Tell someone close what you are doing. Support makes the hard days easier.
A weekly weigh-in
Weight moves up and down by 1 or 2kg from day to day because of water, salt and digestion. Daily weighing can be discouraging for no reason. Choose 1 day a week, same time, same scales, after the toilet and before breakfast. Look at the trend over 4 weeks rather than a single number. A tape measure around the waist tells you a lot too.
At the club in Witney
Rachel Clarkson runs Witney Nutrition Club with Sara and a team of coaches trained in nutrition, and every member is supported daily. Your first assessment is free, and it is a good way to set a pace that suits your life.
This article does not replace advice from your GP or another health professional.
Your weight loss curve
Enter your profile and the curve redraws straight away.
At the median pace, it would take about 11 weeks to lose 8 kg. At the gentlest pace, about 4 months.
The benchmark most often given for lasting weight loss is 500 g to 1 kg a week. That is the ideal zone of the chart. Above 1 kg a week on a regular basis, the body draws on its muscles as much as on its fat. That is the hatched zone.
An indicative projection. Every journey is personal and results vary from person to person. The calculation runs on your device, nothing is saved or sent. Over 65, talk to your doctor first.
How this curve is calculated
The top edge of the zone matches 500 g a week, the gentlest pace. The bottom edge matches 1 kg a week, the risk threshold.
The first weeks go faster, mostly water, then the pace slows. After 40, the median curve slows gradually, because metabolism slows. For the same effort, a man usually loses weight a little faster than a woman.
The journey curve adds plateaus of a few days and small regains, as in real life. It does not predict your own journey.
This advice is general. It does not replace medical advice.
Further reading
For day to day support, see the healthy eating programme.