Lose Weight

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

Common mistakes

• Measuring from a deliberately high baseline (after a large meal or at the end of the day) — weight should be measured under consistent normal conditions: morning, before eating, after using the bathroom
• Setting a target beyond the NHS recommended range (more than 1 kg/week loss) — rapid weight loss targets are associated with muscle loss and rebound weight gain
• Using BMI as the only success metric without waist circumference — waist circumference is a better indicator of metabolic risk and should be measured alongside weight at M1 and M3

Resources

What a verifier looks for

• The M1 submission should include weight, height, BMI, NHS category, and waist circumference. If any of these is missing, ask for it before accepting M1
• The primary factor should be specific. If vague ('I don't exercise enough'), ask for a more specific description of the eating or lifestyle pattern the 8-week programme will target
• Note whether the person is in the overweight or obese range. If someone in the healthy BMI range is pursuing weight loss, the verifier should flag that this outcome may not be appropriate

Proof required

Submit (1) weekly weight log (kg) for all 8 weeks measured on the same scales at the same time of day; (2) 3-day food diary from Weeks 2, 4, 6, and 8 showing the specific food changes made; (3) weekly activity log showing minutes of moderate aerobic activity; (4) waist circumference measurements at Weeks 4 and 8.

What gets checked

• Weekly weight log covers all 8 weeks using the same scales and time of day — all 8 weeks must be present; omitting weeks with no loss distorts the trend
• The 3-day food diary entries show specific foods (not categories) — 'chicken salad with olive oil dressing' is specific; 'healthy lunch' is not
• The primary factor from M1 is addressed with a specific change in the first two weeks — if M1 identified late-night takeaways, the Week 2 diary should show that being addressed

Common mistakes

• Introducing extreme calorie restriction beyond the NHS recommended deficit — very low calorie diets (<800 kcal/day) should only be undertaken under medical supervision
• Weighing daily and responding to daily fluctuations — body weight fluctuates by 1–3 kg day to day; weekly weighing is the correct frequency
• Logging food only on good days and omitting days when eating went poorly — the 3-day diary must be representative

Resources

What a verifier looks for

• All 8 weeks of the weight log must be present. If any weeks are missing, ask whether they were not logged or just not submitted — missing weeks in the middle suggest the tracking was discontinued
• The food diaries should show specific foods, not categories. If the diaries show 'healthy breakfast, light lunch, small dinner' without food names, ask for the actual foods eaten
• The primary factor from M1 should be addressed in the first food diary (Week 2). If it shows no change to the identified pattern, ask what happened in the first two weeks

Proof required

Submit (1) M3 weight (kg) measured on the same scales at the same time of day; (2) M3 waist circumference (average of two measurements, technique noted); (3) a comparison table showing M1 and M3 weight, BMI, and waist circumference; (4) an attestation from a named person who observed the eating and activity habits at both the beginning and end of the 8-week programme.

What gets checked

• M3 weight measured on the same scales at the same time of day as M1 — if the scales changed, note the difference and why
• The comparison table shows all three comparable metrics: weight (kg), BMI (recalculated), and waist circumference
• The attestation describes behavioural change observed, not just a physical result — 'they stopped ordering delivery food every night and started cooking at home most evenings' is observation; 'they lost weight' is not

Common mistakes

• Measuring M3 weight at a different time of day than M1 — using morning weight at M1 and evening weight at M3 can introduce an apparent change of 1–3 kg unrelated to fat loss
• Reporting M3 weight after illness or food restriction in the final days — the final measurement should reflect the genuine programme result under normal conditions
• Providing an attestation from someone who only saw the person infrequently — the attesting person should have observed eating and activity habits at both the beginning and end

Resources

What a verifier looks for

• The comparison table must show M1 and M3 for weight, BMI, and waist circumference. If any metric is missing, ask for the complete comparison before accepting M3
• The measurement conditions at M3 should match M1. If the person notes that they changed scales or measured at a different time, ask for clarification
• The attestation should describe behavioural change, not just a physical result. 'They ate out three times a week at M1 and have cooked at home every night for the past two months' is observation; 'they look slimmer' is a result statement