12 - week- guide + bonus

If people are overweight, it’s usually because they eat and drink more calories than they need. This guide will help you to reduce the number of calories you consume.

This will help you to work towards losing weight

at a safe and sustainable rate of 0.5kg to 1kg

(1lb to 2lbs) a week. For most men, this will mean consuming no more than 1,900kcal a day, and for most women, 1,400kcal. You can also get your own personal calorie target using the BMI calculator.

This is the first of 12 weekly information guides, which are full of diet, healthy eating and activity advice. Each pack includes a food and activity chart to help you to track your progress. Print out the chart and stick it somewhere you can see it, such as on your fridge. Before you start calculate your BMI