Lose weight – 12 weeks

Two strength workouts a week and a powerwalk every day – 30–60 brisk minutes, an easy walk on Sunday. From week 5 a walk/run session with intervals. Twelve weeks can give roughly 3–6 kilos at a pace that lasts – how much depends on your starting point and how well the diet is followed.

How it works

Weight comes off when you eat a little less energy than you use – around 300–500 kcal below per day gives about 0.3–0.5 kilos a week. Training does two things: the powerwalk raises expenditure without wearing you down, and the strength workouts help keep muscle so that most of what disappears is fat. Prioritise the strength workouts.

Powerwalk

Brisk pace using the arms, slightly out of breath but able to talk in short sentences. Time rises from 30 to 60 minutes over the program. Better an even 45 minutes than a choppy 20.

Weighing and measuring

Weigh yourself once a week, same morning, and log it under Body. Weight swings day to day from water – look at the four-week trend, not single days. Waist measurement is often a more honest number than the scale.

Food

Protein at every meal (1.6–2 g per kilo per day) helps keep you full and protects muscle. Vegetables for half the plate. No forbidden foods – it is the whole week that counts. Under Food you find simple recipes and a suggested weekly menu.