Lose Weight
12 weeks · 4 milestones
Milestone map
Milestone map
3 milestones
Sustainable weight management begins with an honest baseline measurement and a realistic target. The NHS defines a healthy rate of weight loss as 0.5–1 kg per week; losses faster than this typically involve muscle loss, are difficult to maintain, and are not the goal of this outcome. Measure three things for M1: current weight in kilograms (same scales, same time of day — morning before eating), current height in metres, and waist circumference using NHS technique (midpoint between bottom rib and top of hip bone, relaxed exhalation, tape parallel to the floor, average of two measurements). Calculate BMI (kg divided by height in metres squared) and identify your NHS weight category: underweight (<18.5), healthy (18.5–24.9), overweight (25–29.9), or obese (30+). This outcome is most appropriate for people in the overweight or obese range. Also identify one primary eating pattern or lifestyle factor that most contributed to current weight — this becomes the focus of the 8-week programme.
Proof required
Submit your M1 baseline record: current weight (kg) measured on the same scales at the same time of day, height (m), calculated BMI, NHS weight category, and waist circumference (average of two measurements with technique noted). Identify the one primary eating pattern or lifestyle factor you will target in the 8-week programme.
What gets checked
- Weight measured on the same scales at the same time of day (morning before eating) — weight fluctuates by up to 2–3 kg across a single day; the measurement time must be consistent at M1 and M3
- BMI calculated correctly and NHS weight category identified — sets the starting reference for the M3 comparison
- One specific primary factor identified — 'I eat too much' is not specific; 'I eat a large takeaway meal 3–4 times per week in the evenings and rarely cook at home' is specific