Updated: Dec 15, 2019
I’m sure you won’t be surprised to hear that this is the most common fitness-related google search conducted in the UK in 2019, having been typed in over 486,000 times. Obviously, a question a lot of people have, but what is the answer?
There are thousands of answers all over the internet from long term healthy eating plans to 'yoyo' diets. You can hardly pick up a magazine in a shop nowadays without seeing the latest trend in diets claiming that you can lose 7lbs in 7 days or even 7hrs. Most people that try these diets, know that they have mixed results. Sure, you might lose weight initially, but that’s because you’re starving yourself but how long can you keep that up? Once you stop, your body will inevitably start to try to ‘put things right’ again and the weight will slowly re-appear and usually add a couple of pounds too!
The reason for this is that your body is trying to keep you alive and when you cut down on your calorie intake, it starts to think you are going into some form of starvation. Ever since the day you were born, your body has worked hard to keep you alive and has done a pretty good job. Remember all those times you were ill and felt rubbish and just needed to sleep? That was your body putting you into a rest state so it could get on with the task of healing you. Our bodies are incredible things and ask very little of us, but in return we spend most of our time inactive, sitting in cars, at desks or in front of the TV and eating rubbish.
So, back to the question – How can you lose weight fast – and safely? Here are our “Get Fit Today” Top 10 Tips:
1. Don't skip breakfast
Contrary to popular belief, skipping breakfast won't help you lose weight, and in fact may actually do the opposite. By missing out on essential nutrients you may end up snacking more throughout the day because you feel hungry, and we all know how easy it is to stop at the vending machine or grab a quick croissant with a coffee! Keep following our website and Facebook page for some healthy breakfast ideas coming up soon.
2. Eat regular meals
Eating at regular times during the day helps burn calories at a faster rate. It also reduces the temptation to snack on foods high in fat and sugar. We all have busy lives and sometimes struggle to find the time to eat, and then end up eating a large meal late in the evening just before going to bed. Eating smaller quantities and more regularly has lots of benefits, including better concentration and being more productive. Speak to one of our instructors to find out more about healthy eating
3. Eat plenty of fruit and veg
Fruit and veg are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins and minerals. The old “5-a-day” thing is still as true today as it was 20yrs ago.
4. Get more active
Being active is key to losing weight and keeping it off. As well as providing numerous health benefits, exercise can help burn off the excess calories you can't cut through diet alone. Find an activity you enjoy and are able to fit into your routine. If you feel you are ready to try adding some exercise to your routine, get in touch and pop along for a “Get Fit Today” session where you can burn between 600-1000 calories in an hour.
5. Drink plenty of water
People sometimes confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what you need. Next time you feel hungry, try drinking a glass of water first and waiting 15 minutes to see if the hunger pangs have gone!
6. Eat high-fibre foods
Foods containing lots of fibre can help keep you to feel full, which is perfect for losing weight. Fibre is only found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, and beans, peas and lentils.
7. Read food labels
Knowing how to read food labels can help you choose healthier options. Use the calorie information to work out how a particular food fits into your daily calorie allowance on the weight loss plan. Keep an eye on our social pages and website for a future blog about how to understand food labels.
8. Eat slower
It takes about 20 minutes for the stomach to tell the brain it's full, so eat slowly and stop eating before you feel full. Have a chat with a friend, loved one or work colleague whilst having your lunch rather than playing on your phone (once you’ve read this blog of course!). Enjoy eating and being social!
9. Don't ban foods
Don't ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. There's no reason you can't enjoy the occasional treat as long as you stay within your daily calorie allowance. We regularly visit the park café or local pub for a drink after a session – after all, that’s why we exercise isn’t it? 😊
10. Don't stock junk food
To avoid temptation, try to not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice. If you have to leave the house to visit the local shop to get a chocolate bar or bag of crisps, you’re less likely to eat them!
So, there you go, 10 simple(ish) steps to follow to help you lose weight, and if you stick to all of these – it will happen! However, it’s important that you know the difference between losing weight and burning fat and why you want to do one more than the other.
For that, and other things listed above you need to keep an eye on our social pages and website for future blogs. We’d love to hear from you about any other tips you want to share on how to lose weight and burn fat successfully so please leave a comment below.
If you feel you are ready to add some fitness into your daily regime, sign up for a free trial session with Get Fit Today on our website.