Once you’ve worked out how much weight you want to lose, it’s time to get to work!
Why we don’t recommend fad diets
Although the latest trendy diet might seem appealing (and look like a fast way to lose weight) they’re best avoided in almost all cases.
Most fad diets don’t provide you with the right nutrients to keep your body healthy, and even if you do manage to lose weight a little faster than normal, chances are your overall health will suffer.
These diets tend to be strict, and so they’re not maintainable in the long run: this means you’re also more likely to revert to unhealthy eating, and gain back any weight you’ve lost over time.
The best way to lose weight in a healthy manner
When beginning any weight loss journey, the most important thing to have in mind is sustainability: if you can consistently stick to a manageable routine, you’ll maintain your weight loss results and have greater success in the long term.
We recommend approaching your weight loss with three main tactics: healthy eating, increased water intake and exercise.
Healthy Eating
The first area of your weight loss journey to focus on should be healthy eating.
These days, our supermarkets (and fridges) are packed to the brim with unhealthy microwave meals, frozen chips and sweets and snacks. Although these meals seem appealing from many points of view – convenience, as a treat, price – the truth is that they often cause far more harm than good.
Opting for a well-balanced diet containing all of the nutrients you need to stay healthy is the best way to go. Be sure to include plenty of healthy foods that you enjoy eating – that way you won’t grow tired of your diet and revert to unhealthy snacks once more.
Some of the best foods to help you lose weight are:
- Eggs
- Leafy green vegetables
- Fish
- Broccoli, cauliflower, sprouts
- Lean meat like chicken and turkey
- Wholegrain carbohydrates
- Nuts and seeds
How many calories should I eat to lose weight?
Calorie intake requirements vary from person to person, but as a general rule of thumb women need around 2000 calories per day and men need around 2500 calories per day in order to maintain a steady weight; to lose weight, you need to consume slightly less calories than this, as well as maintaining an exercise routine.
There are a few main tips to remember as you begin your healthy eating plan:
- Minimise sugar intake.
This includes refined carbohydrates such as white bread or white pasta. Sugar not only contributes to weight gain, it can lead to inflammation and bloating too.
- Opt for unrefined, unprocessed foods.
The less refined your food is, the less likely it is to contain high amounts of sugar and salt. Choose wholegrain carbohydrates and unprocessed meats.
- Choose home-cooked meals as much as possible.
Home-cooked meals tend to be far healthier than ready meals or takeaways; not to mention, they typically contain more vitamins and minerals thanks to the fresh produce used.
- Opt for healthy snacks.
Crisps and chocolate are full of sugars, chemicals and salt, and can be extremely calorific. Choose nuts or fruit as your snack instead.
In order to create balanced, healthy meals for yourself, you can consult a food pyramid – this will give you an idea of the right serving size for each food group and help you to create a simple meal plan to lose weight.
Exercise
Exercise boasts benefits for bodies and minds alike - from burning off extra calories, to improving muscle strength and boosting circulation, exercise also releases endorphins and improves your mood.
Starting a new exercise routine doesn’t need to be daunting, and there are plenty of activities you can do that don’t involve the gym if you prefer. Moderate exercise for 30 minutes 5 times a week is enough to see additional health benefits.
Some of the best exercises to lose weight include:
A great place to start, walking is low-impact and won’t put too much pressure on any joints or muscles. Aim for a brisk 30 minute walk that raises your heart rate.
Whether on a bicycle or a stationary exercise bike, cycling is also low impact but uses muscles to a greater extent than walking. Cycling also helps burn calories.
Similar to walking, running will raise your heart rate even further and burn off calories as you go. Start with a light jog and build up to a full run. You can run outdoors or on a treadmill.
Swimming, both in a pool or natural water, utilises most of the muscles in the body, and is fantastic for losing weight as well as building strength and stamina; it’s also low-impact!
Weight lifting is one of the best workouts to lose weight perfect for supplementing cardio exercises; it can burn calories, but it also helps build muscle strength and increase your metabolic rate, meaning you’ll burn more calories over time.
As well as helping manage your weight, exercise can help to improve mental health, increase your sleep quality and increase your energy levels.
For people who are very overweight, it is important to take the stress on your joints into account before beginning any new exercise regime; we recommend opting for a low-impact exercise routine, and always speak to a doctor or healthcare professional before you begin.
Increased Water Intake
Most of us need to be drinking between 1.5 and 2 litres of water a day – but with fruit juices, smoothies, soft drinks and alcohol abound, it can be easy to consume far less.
Unfortunately, these other drinks also tend to be high in calories and sugars, both of which contribute to weight gain.
Water is the best choice and it is important to drink between 1.5 and 2 litres a day depending on your activity level. Drinking a glass of water before a meal can also help you to feel fuller faster and can reduce overeating.