Where it began
Between June and September 2025, I lost around 5kg, weight that had crept on over the previous year. This was due to Mr H being a great cook and me being an over-enthusiastic pasta hoover.
At the time, I reassured a sceptical client that I could keep it off as long as I kept doing what I was doing. This wasn’t anything fancy, just walking plenty and not slipping back to the evening fusilli mountains.
Well, that’s not exactly what happened.
With my kids leaving home within 6 weeks of each other, I didn’t cope very well with my suddenly empty nest. For October/November/December I was in a bit of a naff place, where watching portion sizes and getting out for lovely walks went out of the window. My priority was more about getting my mind better than thinking about my body.
Thankfully, I didn’t revert to old habits and eat my way through those crummy months. And now I’m feeling brighter, it’s the right time to take another look at getting back to a weight range I’m more comfortable with. Of course, that is different for everyone, and what feels right for me might be very different to how it is for you.
How to lose weight steadily
So here’s the plan for simple, steady, healthy weight loss. Remember that what’s right for me might not be right for you at all, hence this being a rough guide and not a fits-all blueprint.
To lose up to 5kg in the next 10 weeks) I would:
– aim for an average calorie deficit of 500kcal/day (for more info on calorie deficits, check out this blog)
– use the Nutracheck app (other similar ones are available) to track what I’m eating. Do this with interest and curiosity, not in any kind of obsessive unhealthy way
– have most of my meals based around protein and fibre to keep me fuller and ensure I’m eating a healthy diet
– eat more lightly in the evenings, because I don’t need lots of energy to fuel my night time
– have at least one walk every day, more when I can. I’d aim to up my average daily steps by 2-3k.
That’s it, really.
Oh and I suppose by writing this, I’m adding a degree of accountability, which always helps.
Keep it sustainable
All of these things are ones I could still be doing in 6 months time, apart from the calorie tracking. For me, that’s just a tool and not something I want to do forever, it’s quite a lot of admin. Yes, life might get in the way from time to time, but barring another dodgy episode, these actions are healthy, sustainable, realistic and enjoyable.
One more thing…
Every day won’t be the same. There will be birthday cakes, the odd beer in a pub garden, or crisps at a party. If you don’t hit your calorie target, don’t go mad the next day to make up for it. Just get back to normal and all will be well.
If you’d like accountability, advice or a highly personalised approach to your weight loss, 1:1 coaching provides all of that and more.