How to slim down and shape up

Research shows the clear health risks linked to excess weight: diabetes, heart disease, depression, lowered immunity and more. 

When we’re feeling stressed or low, it’s common to sink into a more sedentary lifestyle, falling into solitude and the very human tendency to seek solace in comfort food, which can add on a few extra unwanted pounds. But with the summer staycation upon us, now’s your chance to prioritise your health and ditch excess weight.

So, how do you achieve and sustain a healthy weight? Here are my top tips -

Write it up; break it down

Research shows that setting specific health goals is useful. People who write down their goals are ten times more likely to reach them than people who don’t.

Take micro-steps toward success

Small changes make a big difference. Rather than forcing yourself to change your entire lifestyle from the beginning, take micro-steps by adopting small changes every week. Try this, for example: for the first week, switch to sparkling water (no more soft drinks or alcohol!); for the second week, add an extra 20-minute brisk walk to your daily routine, and build a healthy routine from there.

Intermittent fasting

Intermittent fasting is an effective way to reduce overall calories. The most common approach is the 16/8 intermittent fasting, which involves eating only during an 8-hour window and fasting for the remaining 16 hours. During the 8-hour period, eat a healthy diet and drink calorie-free beverages like water or unsweetened teas and coffee.

Avoid keeping junk food at home (or at your desk)

Out of sight, out of mind. It’s too easy to reach for junk food. If you fancy a snack, opt for fruits, nuts and bright, colourful raw vegetables. Adding your favourite type of nut butter or hummus for a quick and healthy snack will nourish your body and mind.

Eat the rainbow

Vegetables and fruits are not only rich in nutrients and antioxidants, but they are also high in fibre and water, which can give you a feeling of fullness, prevent constipation and aid digestion. Eat a variety of fruit and veg but, if weight loss is your goal, cut down on bananas. Although highly nutritious, they contain more calories compared to other fruits.

Be aware of portion sizes

Restaurants tend to supersize portions so when dining out, split restaurant servings in half. Slowly enjoy your food and check in with yourself before going for the second half. If you’re full, you know it’s time to stop. Use salad or appetizer plates and smaller glasses to downsize servings. Take snacks out of the container so you can eyeball how much you’re consuming instead of eating them directly from the container.

Drink smart

Alcoholic drinks are relatively high in calories (alcohol = 7 calories per gram, in comparison, carbohydrates = 4 calories per gram, protein = 4 calories per gram, fat = 9 calories per gram). Try drinking water between alcoholic drinks to reduce the total caloric intake in one sitting. You can also choose a lighter alcohol alternative such as a spritzer using carbonated water or cut back on the alcohol altogether.

Ensure adequate sleep

When you don’t get enough sleep, your body under-produces the hormone leptin, which tells you when you’re full, and overproduces the hormone ghrelin, which stimulates appetite. Aim for at least 7 hours of sleep per night to help you feel rested and full.

Make time for aerobic (cardio) exercise

If weight loss is your goal, cardio is the go-to exercise. Aerobic exercise is an excellent way to burn calories and is particularly effective for losing abdominal/ belly fat – the unhealthy fat that leads to metabolic disease. Aim for 45-minute sessions, 3 to 5 times a week.

Ask for help

Research confirms that having a specific accountability partner increases your chance of success to 95%. 

If losing weight is an uphill battle for you, I can help. My ‘Be Your Best’ programme is a proven weight loss approach that surpasses other weight-loss diets and diet plans on the market. 

Medically supervised by myself, this one-month programme includes a daily menu plan and clinically proven dietary supplements to help you control appetite and minimise food cravings. 

Working hand-in-hand with you, I help identify and address the underlying health conditions preventing your weight loss, coach you throughout the programme, and help you tackle stubborn fat.

Find out more about the “Be Your Best” weight management programme.