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Welcome to Your New Fitness Family
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Workout Programs designed for you
The plan, which has been downloaded more than 7 million times, is designed to help you lose weight safely – and keep it off.
Group workouts or 1-on-1 training on your own schedule
Pick the plans that suit you one-on-one or choose to work out and have fun in a group
Adjust your lifestyle to fit healthy practices that accelerates weightloss and maintains fitness
The following links provide the tools and knowledge you'll need from day 1 of the plan. Before you download Week 1, it's worth taking a look so you can:
- work out how much weight you need to lose
- learn how to count calories on the plan
- download the One You Easy Meals app from the App Store and Google Play
- line up some non-food rewards to celebrate your progress along the way
- check out 12 weight loss tips
- read some weight loss success stories
- sign up for weight loss email support
- promotes safe and sustainable weight loss
- learn to make healthier food choices
- get support from our HealthUnlocked online community
- a weekly progress chart
- exercise plans to help you lose weight
- learn skills to prevent weight regain
The plan is designed to help you lose weight at a safe rate of 0.5kg to 1kg (1lb to 2lb) each week by sticking to a daily calorie allowance.
For most men, this means sticking to a calorie limit of no more than 1,900kcal a day, and 1,400kcal for most women.
If you find it hard sticking to the calorie limit, use our BMI calculator to get your own personal weight loss calorie allowance.
If you go over your limit one day, do not worry: it simply means you'll have to reduce your calorie intake on the following days.
For example, if you're a woman and you have 1,700kcal on Tuesday, that's 300kcal more than your daily calorie allowance of 1,400kcal.
To stay on track, you'd need to cut out an extra 300kcal from your remaining calorie intake over the rest of the week.
To lose weight, the average person should reduce their daily calorie intake by 600kcal.
The guide is delivered through 12 weekly information packs full of diet, healthy eating and physical activity advice, including weekly challenges.
Each information guide contains a food and activity chart to help you record your calories, exercise and weight loss so you can see how well you're doing at a glance.
Print the chart out and stick it somewhere you can see it, such as the fridge or a kitchen cupboard, and update it at the end of each day.
In addition to a healthier diet, regular physical activity is an important part of your weight loss journey.
Not only will it help you burn extra calories, but it will also keep you motivated and improve your general health and wellbeing.
As you work through the weeks, you'll get lots of ideas and structured programmes to help you get active, from easy ways to gradually build activity into your day, to the popular Couch to 5K, 5K+ and Strength and Flex podcasts.
Real People. Inspiring Results.
Thank you, Daily Burn for giving me the motivation to better myself! Being in an actual gym setting was always uncomfortable for me…being able to take you with me on trips, and being in the comfort of my home changed my life.
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