8-week plan to help you lose weight and keep it off

YOU could make 2024 the year you finally lose weight for good.
Disregard fad diets and make simple lifestyle changes that are easy to stick to and long-term.
As part of our Health Kick series, we show how to make small swaps over eight weeks that are sustainable.
Our Health Survey found that 49 per cent of readers want to lose weight this year, with the biggest barriers to exercising more being time, health and money.
Finding a lasting plan is a key way forward.
David Wiener is a training and nutrition specialist at lifestyle and coaching app Freeletics.
Here he talks Lucy Gornall through a week-by-week action plan.
WEEK 1
DIET: REPLACE THE JUNK
THE first step is to remove high-calorie foods with no nutritional value, such as crisps, chocolate, biscuits and pastries.
Over a week, small, “innocent” snacks can add up to thousands of calories.
For example, a Mars bar contains 240 calories, three bourbon biscuits have 200 calories and there are also more than 200 calories in a small bag of Kettle Chips.
To destroy cravings, eat more fruit and veg, which can help you feel fuller between meals thanks to their high fibre content.
David says: “One to two fist-sized portions of fruits and vegetables with every meal is generally recommended.”
Fibre is a key nutrient that can help weight loss, but most of us don’t eat enough.
Try a snack plate of cherry tomatoes, frozen grapes and carrot sticks with hummus.
Combining a variety of foods can trick your mind into feeling fuller.
Still craving sugar? Chew gum or brush your teeth between meals - the minty taste can send signals to your brain that you have eaten enough.
EXERCISE: EASE INTO IT
DON’T rush into anything too strenuous when you start your health kick - begin with some regular, gentle exercise.
David says: “For your first week, low-impact exercises such as walking are a great choice.
“Aim to walk as much as possible. Try swapping a short car ride for a stroll, it will make all the difference.”
Aim for 30 minutes, three times a week minimum - up to five times if you’re able to.
WEEK 2
DIET: CHANGE BREAKFAST
MAKE changes to daily meals slowly, starting with breakfast.
David says: “Breakfast is the most important meal of the day and it can ensure you start off the right way.”
Having sugary foods, such as jam on white toast, can leave you feeling hungry mid-morning, as blood sugar levels spike and crash after eating.
But wholegrain bread with avocado is filling and satisfying -  plus it helps control hunger and maintain steady blood sugar levels throughout the morning, according to David, who says: “You can add sliced tomatoes, an egg or a drizzle of olive oil for extra flavour.”
Oats are a complex carbohydrate, providing a slow release of energy.
Top with Greek yoghurt, a teaspoon of nut butter and mixed berries.
David says: “Replace fruit juice with a piece of fruit, rich in the same vitamins, minerals and antioxidants but, crucially, fibre too.
“Missing breakfast can cause you to binge later on in the day.”
EXERCISE: BODYWEIGHT WORK
THESE exercises (without weights) are ideal for beginners.
In addition to the extra walking you started in week one, try two home workouts per week.
These are some of the basic exercises you’ll see used in training programmes.
Workout: Warm up and stretch, then do lunges, squats, push-ups and plank for 30 seconds each, resting for 15-20 seconds between.
Complete five rounds.
WEEK 3
DIET: MASTER THE ART OF FAKEAWAYS
TAKEAWAYS needn’t be totally off the menu - just try making your favourites at home.
To replace your Chinese, get a stir-fry combination at your supermarket, with a low-calorie protein such as prawns or chicken, and throw it all into the same wok.
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