A 5kg goal, about 11lb, and how to plan for the weeks that never go to plan
A 5kg goal, about 11lb, is easier to keep on track when you plan the difficult weeks in advance rather than hoping they will not come. Holidays, birthdays, late shifts and family visits always arrive, so the plan has to survive them.
A coach at the club looks closely at where you stand and offers the best guidance.
Book your free assessmentIn this article
Know where you start
Before setting a target, check your starting point. The NHS BMI calculator for adults gives a rough guide, and a tape measure at the waist adds useful detail. Write both down with the date. Progress is rarely a straight line, and these first numbers help you judge it fairly. Take a photo or note how a favourite pair of jeans fits, which often tells you more than the scales.
Mark the calendar
Look at the next 3 months and circle the weeks you already know will be hard. A wedding, a school holiday, a work trip, a birthday meal. Seeing them on paper takes away the surprise and lets you decide in advance how you will handle each one. Plan the quiet weeks too, because those are where most of the progress happens.
The holding week
For each difficult week, the aim is to hold, not to lose. That small shift in thinking removes the guilt and keeps the habits alive.
- Keep your usual breakfast, whatever the rest of the day brings.
- Choose 1 special meal, not a special week.
- Drink water between alcoholic drinks.
- Pack fruit or a yoghurt for travel days.
Moving when time is short
Busy weeks squeeze out the gym first. The NHS physical activity guidelines for adults aim for 150 minutes of moderate activity a week, and short brisk walks count. A loop of Springhead Park at lunchtime or a walk after tea fits even a crowded diary.
Monday, not next month
After a hard week, the temptation is to skip meals to make up for it. That usually leads to more hunger and another slip. Go straight back to normal meals on Monday, nothing more. Our guides to breaking a plateau and to keeping weight off cover what comes next.
Why a modest goal works
A goal of this size feels reachable, which keeps motivation steady. It also leaves room to learn the habits that matter later, such as planning, portion sizes and a regular breakfast. Our page on eating out and takeaways helps with the social side.
A community goal
Willerby Nutrition has set itself the mission of helping people in its local community become healthier and happier. Members meet for breakfast at the club in the morning, with daily follow-up, which keeps busy weeks from drifting. Ask for a free assessment to start. Results differ from person to person, and if you have a medical condition, check with your GP first, as this article does not replace medical advice.
Your own weight loss curve
Type in your profile and the line redraws immediately.
At the middle pace, 8 kg comes off in about 11 weeks. At the gentlest pace you are looking at about 4 months.
The usual guide for weight loss that lasts is between 500 g and 1 kg per week, which forms the best band on the chart. Keep exceeding 1 kg per week and the body burns muscle nearly as much as fat. That is the striped band.
A rough projection only. Everyone follows their own path and results differ. Your device does the sums and nothing is stored or sent. At 65 or older, see your doctor first.
The way this curve is worked out
The zone tops out at 500 g every week, the gentlest pace, and bottoms out at 1 kg every week, the level where the risk starts.
Early weeks go quicker, largely because of water, and then things level off. After 40, the typical curve flattens gradually as metabolism slows. For similar effort, men tend to shed weight slightly sooner than women.
The journey curve includes flat spells lasting several days and slight regains, just like everyday life. It cannot tell you how yours will go.
These tips are general ones. They do not stand in for medical advice.
Further reading
For help from day to day, take a look at the healthy eating programme.