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This guide will help you to reduce the number of calories you consume.  \nThis 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 formost women, 1,400kcal. You can also get your own personal calorie target using the BMI calculator.  \nThis 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.  \nBefore starting, visit [nhs.uk/weightloss](nhs.uk/weightloss) to check your BMI, use our calorie counter and sign up for weight loss email support.  \nIs this for me?  \nThis guide is intended for use by healthy adults with a body mass index (BMI) of 25 and over. It is not suitable for children or pregnant women. If you have any medical condition you should consult your GP before starting. Find out if you need to lose weight using the BMI healthy weight calculator at [nhs.uk/bmi](nhs.uk/bmi)  \nWeek 1  \nLosing weight Getting started-Week 1  \nWelcome to Week 1 of your weight loss journey and well done for taking the first steps to a healthier lifestyle.  \nOver the next 12 weeks we’re going to help you make healthier choices to help you lose weight and keep it off.  \nFrom today, we’ll help you stick to a daily calorie intake: 1,900kcal for men and 1,400kcal for women.  \nWe’ll be with you every step of the way, helping you achieve real change, picking you up when you stumble and celebrating your successes.  \nLaura’s diary Week 1   \nI~~’ve been on all sorts of diets ~~a~~nd have learned there’s no miracle cure~~.~~ But  ~~l~~osing weight doesn’t need to be complicated~~.~~ If ~~you l~~earn to kee~~p~~ an eye on the calories you’re eatin~~g and those you burn off during physical activity  you’re halfway there. Don’t forget to track your  \nfood and drink using our calorie counter. Spend some time thinking about your meals in advance. If you know what you’re having each day you’ll spend less time thinking about food and you’re less likely  \n|  | Your actions for Week 1 |\n| --- | --- |\n| • Record your weight and waist size in the food and activity chart\u003Cbr>• Stick this week’s chart on your fridge and update it at the end of each day\u003Cbr>• Plan your meals using our Meal Mixer at [https://mealmixer.change4life.co.uk/](https://mealmixer.change4life.co.uk/)\u003Cbr>• Use our calorie counter to track your calories at [nhs.uk/caloriecount](nhs.uk/caloriecount)\u003Cbr>• Sign up to the weight loss forum for support and information at [nhsweightloss.healthunlocked.com](nhsweightloss.healthunlocked.com) |  |\n\nWeek 1  \nWeek 1  \nFill up with fibre  \nEating food with lots of fibre will help you feel full for longer, so you’re more likely to stick to your calorie limit.  \nFibre keeps your bowels healthy and can help reduce cholesterol. Most people in the UK eat only about 18gof fibre a day, but should aim to eat at least 30g.  \nIncrease your fibre intake gradually, though, as a sudden increase can cause cramp and constipation. And make sure to drink plenty of water-aim for 1.2 litres a day-to avoid cramp and constipation.  \nHere are some easy ways to boost the fibre in your snacks and meals:  \nBreakfast  \nAdding some fibre to your breakfast can help you stay feeling full until lunch and reduce the urge for a midmorning snack.  \n• Swap white bread for wholemeal or wholegrain varieties.  \n• Swap sugary cereals for high-fibre cereals such as wholegrain wheat cereals, unsweetened muesli, or porridge oats, and don’t forget to check the salt content.  \nLunch and","cbCaimv7dT7QWrD1","https://ap.wps.com/l/cbCaimv7dT7QWrD1","pdf",7138242,"English","# Week 1\n## Getting started\n## Is this for me?\n## Laura’s diary\n## Your actions for Week 1\n## Fill up with fibre\n## Protein sources\n## Portion distortion","[{\"question\":\"What calorie intake does the Week 1 plan recommend?\",\"answer\":\"It recommends a daily calorie intake of 1,900kcal for men and 1,400kcal for women from today.\"},{\"question\":\"Who is the guide intended for, and who should not use it?\",\"answer\":\"It is intended for healthy adults with a BMI of 25 and over. It is not suitable for children or pregnant women; people with medical conditions should consult their GP before starting.\"},{\"question\":\"How should you increase fibre during Week 1?\",\"answer\":\"Increase fibre intake gradually to avoid cramp and constipation, and drink plenty of water—aiming for about 1.2 litres a day.\"}]","Losing weight Getting started - Week 1 | PDF",1790551487,126]