Our expert says:
My advice for the diet is to see a dietician. I know that sounds like passing the buck, but there is no formula answer for this, and the best thing you can do for him is to have him see a dietician, to find out his habits, his preferences and his needs. That will go a long way to sorting this whole thing out. You're right about the lack of food being as much a problem as too much, and so this balance is very important.
In terms of the exercise, I can give some pointers. I think he's on the right track. Iw ouldn't worry too much about the 2kg weight loss - that's not so bad, considering that he's really starting out and also that he could expect to gain some muscle as a result of training. My advice is that he needs to look at adding another day of cardio trainin g- the swimming session counts, so that he is doing at least 4 days a week of training. Three is fine, but a fourth day makes a big difference.
So my advice is another day of swimming per week, and then perhaps in the new year, he can look at taking up a sport like walking, jogging or cycling. You could even join him. That adds the variety and it's also a weight bearing activity (jogging would be especially good, or even walking), which is good for bones and joint strength. So I think keep this going for the next month, get through the festive season unscathed, and then look at some changes after that.
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