Every journey starts with a leaky radiator and a broken fan belt; your body and your mind are not going to be in tip top condition at the outset of your weight loss and fitness journey. You need to aim for some benchmark destinations that are not too far away and rejoice in your arrival at every one of them. If you make the life altering decision to lose weight and get fit, you really need to know what to expect over time. It will help you to stick to your commitments if you know what to expect over the next few weeks and months of your life.

It will take you 2 to 3 weeks to develop a healthy eating program, with a balance of carbs, protein and (mainly) unsaturated fats. It will take you another week or 2 to appreciate how feeding your body the right fuel makes it function like absolutely never before (in your living memory at least). Energy, vitality, clear skin and eyes, zest for life - it’s only a few weeks away if you are prepared to change your eating habits and throw in a long brisk walk every day. It will take about 2 months for your tastebuds to appreciate that food that is good for you actually tastes great (give your tastebuds no choice - tough love will get you and your tastebuds where you both need to be). It will be about 6 months before you can look yourself in the sparkly eye and declare that you will never ever let yourself get fat again.

Every journey starts with a leaky radiator and a broken fan belt; your body and your mind are not going to be in tip top condition at the outset of your weight loss and fitness journey. You are making a huge commitment to become a fit and healthy person; you need to aim for some benchmark destinations that are not too far away and rejoice in your arrival at every one of them. Admit to yourself that your change of lifestyle is indeed a very big ask. You will need to be both determined and realistic in your goal setting over a considerable period of time in order to expect success.

Weeks 1-2

In the first weeks of your commitment to a weight control diet, your aim is to get your eating patterns under control. From the outset, you are going to have to start planning your meals in advance. Two reasons. If you don’t plan what you are going to eat, you are going to end up with greasy takeaway AGAIN because you are too exhausted at the end of the day to flip a chicken breast on the bar-b-que. If you don’t work out your calories and portions for each day, as well as your division of food into carbs, fats and protein, you are going to slip up and you will find yourself wondering why you can’t lose weight even though you honestly believe you are making every effort. At first it’s a bit of a pain to do the research on calories and nutrients, but the actual preparation of meals is quite therapeutic and calming. Knowing what you will be eating and when and how much nutrition and energy is in each meal is empowering. It’s going to make you feel good knowing that you have begun to treat your body like a valuable friend or indeed a temple (but not one of those ruined ones rotting away in a South American jungle).

Weeks 3-4

After you have been eating well and exercising (walking, walking, walking) for around 3 to 4 weeks, you will notice a fantastic change in your energy levels and in your moods. Better still, everyone around you will notice the same improvements. Some of them will comment on how good you look. That feels great. Whatever you do at this point, don’t start moaning at yourself about how little weight you’ve lost and how you’ll never ever reach your target weight. This is the evil side of your brain trying to trick you into just one more teensy weensy family block of Cadbury’s finest. When you feel these thoughts washing over you, have a protein bar or a bottle of water and go for a walk or do some yoga or phone a fat loss supportive friend. Distract yourself till the mood lifts. You are doing great at this stage and you must ignore the cravings.

Weeks 6-8

You are not likely to believe this now, but after 2 months of good food and light regular exercise, you are going to catch yourself thinking “I can’t wait to get out for my walk again today” and “Wow, this apple tastes great”. You may start to look to adding in some resistance type exercise to your program as you feel so amazingly fit and healthy and full of the joy of life. Don’t take my word for it - do the right thing by your body and mind for 6 to 8 short weeks and experience it for yourself. You will be so glad you did it.

6 Months in

At 6 months into your healthy diet and fitness program, you can afford to relax a little. No, not relax into stodgy old eating patterns and sedentary lifestyle, but relax in the knowledge that having come this far, you are most unlikely to turn your back on your achievements and regain all the flab that you have worked so diligently to lose. 6 months is not far away. It is an achievable milestone. Prepare yourself for your journey, follow that road and you will be there before you know it.