Losing 15kg, and staying on track for months

Losing 15kg takes months

15kg does not go in a few weeks. The NHS suggests aiming for 0.5 to 1kg a week, about 1 to 2lb, in its tips to help you lose weight. At that pace, 15kg is a project of several months, and everyone moves at their own speed. Our article on lasting weight loss explains why a slow pace is the safest.

Over that time, holidays, birthdays, Christmas and busy weeks will happen. It is better to plan for them than to be caught out.

The middle months

Around the 2nd or 3rd month, the novelty fades. Compliments are rarer and the scales move more slowly. This is when many people give up. A few simple habits help you through.

• Turn your meals into a routine. The same base each week takes less effort than new menus to invent.
• Change recipes, not principles. Swap vegetables, spices and seasonal dishes so you do not get bored.
• Plan for meals out. A pub lunch or a takeaway can be prepared for in advance.
• Watch tiredness and stress. They push you to eat without hunger. Our article on emotional load and weight helps you spot those moments.
• Keep your strength. Over several months, muscle matters a great deal. Protein contributes to the maintenance of muscle mass, so keep a source at every meal.

Preparing for afterwards

1 or 2 months before your goal, think about what comes next. The meals that helped you lose weight remain your base. You add a little more food step by step, then watch how your weight reacts over several weeks.

Your body has changed. A lighter body uses less energy, so your needs are slightly lower than at the start. Going back to your old portions would bring the weight back, even without treats. The NHS Eatwell Guide is a good reference for balanced portions at this stage.

Keeping your new weight

Keeping the weight off is a job in itself. Weighing yourself each week is enough to see a regain before it settles in. If 1 or 2kg come back, go back to your early habits straight away. The traps of regaining are covered in our article on avoiding yo-yo dieting.

If you have a health condition or take regular medication, talk to your GP before starting. This article does not replace advice from your GP or another health professional.

At the Witney club

Daily support makes the middle months easier. At our club, Rachel Clarkson, Sara and a team of coaches trained in nutrition support members every day. The first assessment is free, and it is a good moment to set realistic stages for your goal.