This will vary depending on your gender, size, how much weight you have to lose and how active you are. Most health professionals recommend losing up to 1kg (2lb) a week. Many people find they lose more than this when they first start the Shake That Weight plan, especially if they follow the Total Plan, but then weight loss settles down and averages at around 1kg (2lb) a week.

We recommend following the Shake That Weight Active Plan until your reach your weight loss goals or a BMI of less than 25 and then following the Maintenance Plan to transition to eating higher daily calories.

No, you can choose to purchase your plan as a 'one off' or you can subscribe every 2 or 4 weeks and receive and extra discount.

Men generally lose weight with a higher calorie intake than women as they have a bigger body size, which takes more energy to move around.

The NHS advises women need around 2000kcal a day and men around 2,500kcal a day to keep their weight steady. However, this will vary depending on your size, weight and activity levels. You can use our Maintenance Plan to help transition back to eating a higher level of daily calories.

The packaging and website provide detailed nutrition information for products, both per 100g and per serving, when made as instructed. By law, products that are designed to replace one or two meals each day must meet strict nutritional guidelines. This means you can be confident that each product in the Shake That Weight range:

• Provides between 200 to 250kcal
• Is controlled for fat (no than 30% of the calories come from fat)
• Contains a certain amount of good quality protein (between 25% and 50% of the calories will come from protein)
• Provides at least 30% of daily needs for a wide range of vitamins and minerals, including calcium, iron, zinc, potassium, vitamins A, C and D and B vitamins.

It’s really important to have enough fluid each day to stay hydrated so your body can work at its best. How much fluid you need will depend on your size, age, gender, the climate and how much exercise you do. For example, if it’s hot outside or you’ve been really active you may sweat more, so need more fluid to replenish what’s been lost. As a rough guideline, the European Food Safety Authority recommends women need 2 litres of fluid a day, and men 2.5 litres – but don’t worry if you need or drink more than this. All fluids except alcohol count towards your fluid requirements including water, soft drinks, fruit juice, smoothies, milk, tea and coffee. As a guideline, each shake provides around 250ml of fluid. Plus, the Shake That Weight Plan also includes 150ml skimmed milk each day for you to enjoy in tea and coffee. For all other drinks, it’s important to choose calorie-free liquids when following the Shake That Weight plan. Water is the best option but it’s also fine to enjoy sugar-free squash and soft drinks such as diet cola or lemonade.

Health guidelines in the UK recommend we should spend less time sitting or lying down and start to be more active in our everyday life, for example, walking more and taking the stairs rather than the lift or escalator. Adults should also do at least 150 minutes of moderately intense or 75 minutes of vigorous exercise each week. It’s best to spread this evenly throughout the week, by doing something every day, or at least over four or five days. With moderate intensity activity that equals just under 40 minutes four times a week or just over 20 minutes every day. Moderate intensity activities include brisk walking, cycling, dancing or even mowing the lawn. These will make you breathe more quickly and feel warm – a good way to tell if you’re working at this level is that you can still talk but not sing! Vigorous activities include running, swimming, walking up the stairs, aerobics classes, cycling uphill or sports like football, rugby or netball. These activities will make you breath hard and fast, and you will only be able to say a few words before needing to pause to breath. In addition to these activities, health guidelines also recommend we do strengthening activities that work all the major muscle groups in our body including our legs, back, shoulders, stomach, chest and arms at least twice a week. You don’t need to go to the gym and start lifting weights to achieve this. Carrying heavy shopping bags, lifting and carrying children and heavy gardening such as digging, all count. Yoga and pilates also count, as do exercises such as push ups, sit ups and using resistance bands. If you’re new to exercise or have any medical conditions or take any medicines that might be affected by a new exercise programme, you should consult your GP first.

Exercising will help to burn more calories but for best results, it’s important to combine this with reducing the calories you take in. Exercising regularly is particularly important for helping you maintain your new lower weight and avoid regaining the weight you’ve lost. Finally, being more active isn’t just good for helping with weight management. It has many other benefits including helping to reduce the risk of heart disease and type 2 diabetes. Plus, it gives the heart, lungs and muscles a workout, is good for mental wellbeing, and helps to keep bones strong.