Want to lose weight quickly before a wedding or a holiday? A realistic 6 week plan

Start with the date, not the number

Most people begin with a target weight and work backwards. Try the opposite. Write down the date, count the weeks and ask what you could realistically change in that time without turning your life upside down. A plan that fits around school runs, shifts and weekends will carry you much further than a perfect plan you abandon by the second Friday.

Weeks 1 and 2, clear the easy wins

• Look at your drinks. Fizzy drinks, fruit juice, syrups in coffee and evening wine add calories without filling you up.
• Eat breakfast. A morning meal with protein and fibre, such as eggs on wholemeal toast or yoghurt with oats and berries, makes the rest of the day calmer.
• Plan 3 meals. Grazing all day makes portions hard to judge. Regular meals make them visible.

Expect a quick drop on the scales in these first days. Much of it is water, as the body uses up its stored carbohydrate, so do not judge the plan on week 1 alone.

Weeks 3 and 4, protect your muscle

This is the point where many people cut harder. It is also the point where the body starts to lose muscle if food is too low and movement too little. Keep some protein at every meal and add 2 short strength sessions a week, even bodyweight squats and wall press-ups at home. Our article on muscle and weight loss explains why this matters so much for the months after your event.

Weeks 5 and 6, steady, not stricter

As the date gets closer, the temptation is to skip meals. Resist it. A body that is underfed tends to feel flat, bloated and short of sleep, which is the opposite of what you want on the day. Stick with the routine, drink enough water and go to bed at a regular time. If you are unsure how much to eat, our guide to how many calories you need to lose weight gives sensible starting points.

When quick becomes too quick

Watch for these signals. If 2 or more of them last for more than a few days, eat a little more and slow the pace.

• Headaches, dizziness or feeling faint.
• Constant thoughts about food.
• Poor sleep and a short temper.
• Feeling cold all the time.
• Losing more than about 1kg, around 2lb, every week after the first fortnight.

The NHS also has a free 12 week NHS Weight Loss Plan app that builds habits week by week, a useful reminder that real change is measured in weeks, not days. If you have a health condition or a lot of weight to lose, the NHS advice on overweight and obesity in adults explains how a GP can help you lose weight safely.

After the big day

The week after a holiday or a celebration is where results are kept or lost. Do not go back to old habits overnight, and do not punish yourself for a few rich meals either. Pick 2 habits from your 6 weeks that felt easy, for example the breakfast and the walk, and keep them for good. Then let the rest settle. Our page on lasting weight loss covers this next stage in detail.

Getting started in Witney

Whether you come in from Carterton, Minster Lovell or the centre of town, Witney Nutrition Club at 6 Waterloo Walk opens from 6:30am on weekdays, so members can have breakfast at the club before work. There is also a Tuesday evening session from 6pm to 7:30pm. Your free assessment at the club is a good way to map out your weeks before the big day, with a coach who follows you daily.

This article is general information and does not replace advice from your GP or another health professional.