12 Week Weight Management Programme

Eat well. Feel well. Working towards a healthier weight.

Is this right for me?

Welcome to our 12 week weight management programme.

This programme has been designed for adults with a body mass index (BMI) of 25 or above, who want to be a healthier weight.

You shouldn’t follow this programme if you’re under 18 years of age, pregnant or in a healthy weight range.

About this programme and your BMI

The programme

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Recording, measuring and goal setting

In the first week we will help you to set your own goals and targets and teach you how to manage your lifestyle to make it easier to manage your weight.

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Calories in and out

In week 2 we will look at your energy balance. This is the energy you take in through calories in food and drink, and the energy you use when being physically active.

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Eating out and on the go

This week we will look at how to make healthier food choices when eating at cafes, restaurants and on the go.

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Relationship between food and mood

In week 4 we will look at the link between your mood and eating patterns, and learn about mindful eating

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Hunger, snacks and labels

This week we will look at the reasons for being hungry, how this can make you feel and what you can do to stop yourself overeating

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Activity and inactivity

In week 6 we will look at how much activity it takes to balance your energy in and out and different ways to get more active

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Getting organised

This week we will look at the importance of writing shopping lists and meal plans for the week ahead

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Feeling good about you

In week 8 we will look at the importance of self-esteem in developing good eating habits and try some mindful eating techniques.

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This is not a diet

This week we will look at why diets don’t work and encourage you to think HEALTH before you eat.

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Sleep and eater type

In week 10 we will look at the importance of getting a good nights sleep and how to avoid comfort and binge eating.

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Preparing for the future

This week we will look at planning and continuing your journey beyond the end of this programme.

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The next steps

This week we will look at what you have achieved over the last 12 weeks and consider ways to maintain your new healthy and positive lifestyle

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Useful documents

To help you plan your activities and keep track of your progress we’ve designed some documents for you to use.

You can save and print them here, or within each week of the programme.


Eating a healthy diet and planning meals is an important part of your weight loss journey.

Parent Club and Let’s Get Cooking have a range of healthy recipes and video tutorials to help you plan and prepare your meals.

Related articles

You can find more advice to help you on your weight management journey in our food and nutrition section.