Madeleine Hull
Losing weight is a common goal, but it's important to remember that there are no quick fixes. Fad diets and rapid weight loss can be unsafe and often lead to health complications and weight gain in the long term. The best approach to weight loss combines lifestyle and dietary changes, such as increasing physical activity and making healthier food choices. This includes eating more protein and fibre, limiting sugary drinks, managing portion sizes, drinking more water, and getting enough sleep. While it's not a conventional diet or exercise plan, research shows that chewing slowly, using smaller plates, and avoiding distracted eating can also help with weight loss.
| Characteristics | Values |
|---|---|
| Time | Losing 10 pounds may take 5–10 weeks or more. |
| Calorie Deficit | A deficit of around 500 calories per day is required to lose 1 pound per week. |
| Diet | A nutritious, balanced diet with 10 portions of fruit and vegetables, good quality protein, and whole grains is recommended. |
| Exercise | The CDC recommends at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise, as well as 2 days of resistance training per week. Walking is a recommended form of exercise, with the option to incorporate the run-walk method to increase calorie burn. |
| Lifestyle | Lifestyle changes such as drinking more water, getting enough sleep, limiting sugar-sweetened beverages, and managing portion sizes can contribute to weight loss. |
| Behavioural | Behavioural changes such as chewing slowly, using smaller plates, and eating without distractions can help with weight loss. |
| Intermittent Fasting | This involves regular periods with no or very limited calorie intake, such as the 5:2 diet or the 16/8 method. |
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Intermittent fasting
A 2020 review of 27 studies reported that intermittent fasting resulted in weight loss in all studies, with most of the weight lost being fat loss. Twelve studies compared intermittent fasting with calorie-restricted diets and found similar weight loss in both groups. Intermittent fasting increases the body's need to tap into fat stores to burn energy. When glucose from food is unavailable as a fuel source, the body will burn fat instead. Intermittent fasting has also been shown to be effective for weight loss and improving overall health when combined with high-intensity interval training (HIIT).
In addition to weight loss, people engage in intermittent fasting for its many benefits to health, fitness, and mental clarity. Intermittent fasting can help reduce bloating, as the body will hold on to less water or gas when avoiding foods that cause bloating, such as those high in sodium. It is important to note that intermittent fasting is not medically recommended for children and is intended for adults only.
While intermittent fasting can be a successful strategy for weight loss, it is important to remember that there are no quick fixes. The best way to manage weight is to eat a nutritious, balanced diet and incorporate physical activity. Cutting calories alone may not be a sustainable strategy for long-term weight loss, and it is important to be cautious of the risks associated with rapid weight loss.
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Walking
To lose weight, you need to burn more calories than you consume. Walking is an excellent way to increase your calorie burn, and you can break your walks into 10-minute increments if time is limited. A 154-pound person burns 280 calories an hour walking at a moderate pace (3.5 miles per hour) and 460 calories an hour walking at a vigorous pace (4.5 miles per hour). The faster you walk, the more calories you will burn, so pick up the pace to lose weight faster.
If you are new to walking for exercise, you can start with a 30-minute walk three times a week, with a 5-minute warm-up and cool-down stroll. If you want to increase the intensity, you can try interval training, which involves alternating between a hard power-walking pace and a slower recovery pace. For example, walk at a vigorous pace for 5 minutes, then recover at a brisk pace for 1 minute.
If you are already walking regularly but are not seeing results, you can increase the duration or intensity of your walks. You can also add higher-intensity workouts and weight training a few times per week. For example, you can try a combination of walking and running, starting with a modified version of the Short-Interval Day: run for 1 minute, walk for 1 minute, and repeat for a total of 15 intervals.
In addition to walking, you can make dietary changes to create a small calorie deficit. Cutting calories and eating a nutritious diet are key to weight loss. A well-balanced diet should include 10 portions of fruits and vegetables, good-quality protein, and whole grains.
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Calorie counting
To begin calorie counting, you can estimate your energy requirements using online tools and then decide on a realistic calorie deficit. This can be achieved by consuming fewer calories, increasing physical activity, or a combination of both. It is recommended to aim for a deficit of around 500 to 600 calories per day, which can result in weight loss of 1 to 2 pounds per week. However, it is important to ensure that your daily energy needs are still met.
While calorie counting can be a useful tool, it has limitations. Firstly, it may not be effective for long-term weight loss as weight regain is common after initial success. Secondly, it does not account for the nutritional value and quality of the food consumed, which are crucial factors in weight loss and overall health. For instance, an avocado and a burger may have similar calorie counts, but their nutritional values differ significantly. Therefore, while calorie counting can be a starting point, focusing on a balanced and nutritious diet, as well as incorporating lifestyle changes, is essential for sustainable weight loss.
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Lifestyle changes
Losing weight involves burning more calories than you consume. This can be achieved by decreasing your calorie intake, increasing your physical activity, or a combination of both. While diet is the most important factor in losing weight, people can make other lifestyle adjustments to help them reach their goals.
Increase your physical activity
Walking is a simple and effective form of exercise for weight loss. It is free, can be done anywhere, and has been associated with weight loss, a boost in metabolism, improved mood, and a reduced risk of chronic diseases. The faster you walk, the more calories you will burn. You can also try the run-walk method, which involves running for a short period of time and then taking a 'break' by walking, repeating this cycle throughout your workout. This method can help you burn more calories without exhausting yourself. If you want to increase the intensity of your walks, you can add hills or weights.
According to guidelines, you should aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week, as well as two days of resistance training. Aerobic exercise, also known as cardio, increases your heart rate, helping you burn more calories and strengthen your heart and lungs.
Drink more water
Drinking plenty of water may help with weight loss and is essential for the smooth running of the body's processes. It is also important to avoid bloating, as this can lead to extra water weight. Avoid foods high in sodium, such as processed meals and snacks, to reduce bloating.
Get enough sleep
Getting enough sleep is important for weight management. Sleep helps regulate hormones that control hunger and can prevent weight gain.
Manage your portion sizes
Using smaller plates can help you consume smaller portions and, therefore, fewer calories by making portions look larger.
Eat more protein and fiber
Consuming protein-rich foods such as chicken breast, fish, Greek yogurt, lentils, quinoa, and almonds may help you lose weight and build muscle mass. Fiber-rich foods can also contribute to weight loss and make you feel fuller for longer.
Cook at home
Cooking your meals at home can help you include more nutritious foods in your diet and promote weight loss. Meal planning and preparing meals in advance can help you stick to a healthy diet and make healthier food choices.
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Portion sizes
Portion control is the act of being aware of the amount of food you eat and adjusting it based on nutritional value and the goals of your eating plan. It can help you create a nutrient-dense eating pattern and build good eating habits. Determining your optimal portion size can be challenging, but a portion size calculator can help you reach your wellness goals. These calculators consider your age, gender, height, current weight, activity level, and weight loss goal to set your daily calorie goal.
The proper portion sizes of food are those that allow you to fuel your body with energy and nutrients and feel satisfied. They can vary as long as your nutritional needs are met. For example, you can plan your menus by calculating how much of a certain food you can eat to remain within your daily calorie limit.
There are several ways to control your portion sizes. Firstly, you can use a plate as a guide by dividing it into sections for different food groups to ensure a well-balanced meal. Research suggests that the size, shape, and colour of plates can influence your perceived portion size. Using a smaller plate can help with portion control, as people tend to eat almost all of what they serve themselves.
Additionally, you can use your hands as a guide for portion sizes, with different food groups corresponding to various shapes and parts of your hands. Measuring equipment can also help you increase awareness of your portion sizes and correctly assess how much food you normally eat. Mindful eating is another effective strategy, where you focus on your meal, eat slowly, and savour every bite. This can help regulate portion control and reduce your likelihood of overeating.
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