Getting started

Before you begin

If your favourite jeans feel a bit too close-fitting for comfort, or you’ve found yourself moving up a clothes size or two, the answer to the question about whether you need to lose weight might be obvious.

But how can you tell whether your weight gain could actually be harmful to your health? Health problems arise from carrying too much fat – especially if you have fat stored in the wrong places, such as excessive fat in the abdomen or muscles. So just looking in the mirror or standing on the scales may not immediately tell you the answer.


Start by working out your Body Mass Index (BMI)

This is the most common way of measuring whether or not someone is overweight.

BMI is calculated as your weight (in pounds) divided by your height (in feet and inches) squared.


Click here to calculate your BMI

The healthiest BMI is actually around 20-22. A BMI higher than this can start to increase your risk of cancer and other diseases. The higher your BMI the greater your risk.

Your BMI is only part of the story – two people can be the same height and weight, but carry vastly different amounts of body fat.

Measuring your body fat will give you the best indication of how overweight you are.

How much body fat do you have?

This Body Fat Ready Reckoner is based on CUN-BAE equation. Women should have between 20% and 34% of their body weight as fat, while men should have 8–25%.

To find your body fat percentage you go down to your BMI score and then across to your closest age. You can calculate your BMI using our calculator.

For example, a woman who has a BMI of 22 and is 42 years old has a body fat percentage of 31% while a man who has a BMI of 22 and is 42 years old has a body fat percentage of 23%.

Download Female Body Fat Percentage Ready Reckoner

Download Male Body Fat Percentage Ready Reckoner

Speeding up weight loss with exercise

Getting moving and staying active will speed up your weight loss, enhance the health benefits of The 2-Day Diet and boost your mood and energy levels. The great news is that if you’ve been a confirmed couch potato up until now, it’s never too late to start moving, and being active really doesn’t have to be hard. Our 2-Day Dieters showed us that even if you’ve never exercised before, you can make physical activity a regular part of your life. Start slowly, build up gradually and stay motivated so that you hit your weight-loss and fitness goals.


Are you ready to exercise?

However long it’s been, or however unfit you are, you can take the first step and commit yourself to becoming more active. The body never forgets how to adapt positively to exercise, even after several years of inactivity.

Lorna, 53

Feeling trimmer encourages me to exercise and makes me more positive.

Physical activity readiness questionnaire

Download this physical activity readiness questionnaire below and get started.


Taking the first steps towards living a more active lifestyle can be daunting so we’ve created downloadable resource packs for you to print out in order to help you get started.

Discover The 2-Day Diet