Losing 5kg, the simple habits that last

Losing 5kg, a 1st goal

5kg is a common 1st goal. It does not call for a strict diet or going without. It mostly calls for regularity. The NHS advises aiming to lose 0.5 to 1kg a week, which is 1 to 2lb, so 5kg is usually a matter of weeks to a few months. A slow, steady pace holds better than a fast loss.

4 habits to start with

• A proper breakfast. Some protein, some fibre and a piece of fruit, such as porridge with yoghurt and berries. See our ideas for a breakfast that supports weight loss.
• Protein at every meal. The NHS advice on healthy eating when trying to lose weight is to include some protein in each meal, like beans, pulses, fish, eggs or lean meat.
• Fewer sugary foods, not fewer carbohydrates. Fizzy drinks, biscuits and white bread make way for brown rice, oats, wholemeal bread and pulses. Here are the starchy foods to keep for weight loss.
• Regular mealtimes. 3 meals a day, a snack if the day is long, and no skipped meals.

What makes a habit stick

A habit sticks when it is simple and comes back every day at the same time. Change 1 thing a week rather than everything on the 1st Monday. Prepare the night before what you tend to miss in the morning. Keep a favourite treat, at a time you choose, rather than banning it.

Notice the changes away from the scales too. Sleep, energy, a looser pair of jeans. These signs keep you going in the weeks when the number hardly moves.

Early traps

Cutting out a meal, all starchy foods or all sugar at once makes the scales move fast, then you give in. Hunger comes back in the evening, and the weight with it. Complete meals that are a little smaller work better. Drink water through the day too, as thirst is sometimes mistaken for hunger.

Moving a bit more

Weight loss happens mainly on the plate. Moving helps you keep your muscle and your mood. The NHS recommends at least 150 minutes of moderate activity a week, such as brisk walking. Its NHS Better Health weight loss pages also offer a free 12-week plan through the NHS Weight Loss Plan app.

Keeping the 5kg off

Once you reach your goal, keep the habits that worked. That is what stops the weight coming back, as our article on avoiding yo-yo dieting explains. This article does not replace advice from your GP or another health professional.

At Witney Nutrition Club

At Witney Nutrition Club, members have breakfast at the club before work, from 6:30am on weekdays, and it is often the 1st habit that settles in. The free assessment is where it all starts.