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How to Lose Weight Fast | Safe Weight Loss Tips

Reviewed by
Date published
31/10/2020
Date last updated
01/04/2022
Length of read
35 Minutes

Many health benefits come from losing weight, particularly if you are currently overweight. Whether your doctor has advised you to lose some pounds or you wish to make some healthier lifestyle choices, we’re here to help. This guide will cover all there is to know about weight loss, including how to lose weight as quickly, sustainably and safely as possible.

How fast can I lose weight?

A lot of people struggle to lose weight due to impatience. While it is possible to see slight changes on the scale after a week or two, consistency is the absolute key if you wish to see long-term results. According to the NHS, it is possible to lose one to two pounds per week in a healthy manner.

When done correctly, it is possible to lose 1 to 2 pounds per week.

Why patience is key with weight loss

Losing a large amount of weight in a short period of time can cause many unwanted side effects. While you might like what you see on the scale, you will put yourself at a higher chance of experiencing:

  • Extreme fatigue
  • Muscle loss
  • Slower metabolism
  • Dehydration
  • Excessive loose skin.

You are also more likely to put the weight back on, as doing everything you can to lose weight quickly is not sustainable. As mentioned above, losing one to two pounds per week will ensure long-term results (and less unwanted health concerns!).

How to lose weight safely

Obtaining professional help will give you the best chance of losing weight quickly (and safely). Luckily for you, you’re already in the right place! We’ve worked closely with our Clinical Nutritionist to provide you with a game plan for weight loss.

If you’re willing to commit and be consistent with the weight loss tips in this guide, there will be nothing stopping you from noticing changes on the scale. Let’s get started!

1. Ask yourself why you want to lose weight

Unfortunately, many people choose to lose weight for the wrong reasons. In an incredibly digital day and age, it’s all too easy to fall into the trap of striving to look like those you see online. However, it’s important to remember that a lot of these “perfect” photos have been edited to great extents; you’ll rarely ever see what the person actually looks like. This is a dangerous comparison game to play and one that can seriously damage your health.

Working out your BMI

The best way to establish whether you need to lose weight is by working out your BMI. This can be done on a BMI calculator. Once you have entered your details, you will be given a number. This number will establish whether you are:

  • Underweight
  • A healthy weight
  • Overweight
  • Obese.

If your BMI falls into the overweight and obese category, you will be recommended to lose a certain amount of weight. Those in the healthy weight category are advised to maintain and those underweight are advised to gain weight (healthily).

Measuring your waistline

Another way to establish whether you should lose weight is by measuring your waistline. Carrying too much fat can increase your risk of serious health problems like type 2 diabetes and heart disease.

If the size of your waist falls into one of the following categories, you should try to lose some weight, regardless of BMI:

  • Men: 94cm (37 inches) or more
  • Women: 80cm (31.5 inches) or more.

Get in touch if a health professional right away if your waist is:

  • Men: 102cm (40 inches) or more
  • Women: 88cm (34 inches) or more.

SUMMARY:

Weight loss is very personal and should not be done as an attempt to “look like someone else”. You’ll know if weight loss will improve your health by working out your BMI and measuring your waistline.

2. Plan your diet

Effective and sustainable weight loss all comes down to the foods you eat. While improving other areas of your lifestyle does help (more on that later!), if you aren’t paying attention to the food going in your body, you’ll struggle to lose weight.

It can become quite overwhelming to learn all about what contributes to a healthy diet, so to keep things simple, we’ve broken it down into the most important areas…

The relationship between calories and weight loss

Calorie deficits are important for weight loss. But what are calories and what on earth is a calorie deficit?!

Calories are units of energy - they are used to measure the amount of energy you burn and the energy you get from what you consume. Calories are really important for weight loss as, if you’re eating more calories than you burn, you’ll end up gaining weight.

Calorie deficits

In order to lose weight, you need to burn more calories than you consume. To do this, you must go into a calorie deficit. This involves lowering the number of calories you eat and drink.

The tricky thing about calorie deficits is that there is no one-size-fits-all approach. The number of calories you burn each day depends on several factors, meaning the calories you need to consume to stay healthy will also vary.

The best way to work out how many calories you need for weight loss is through a calorie deficit calculator. These calculators take all of your important metrics and work out a calorie intake based on your individual needs.

While calorie calculators will give you a quick result, always take the final figures with a pinch of salt. If you can, visit a health professional to figure out your basal metabolic rate, instead.

Obtaining a balanced diet

Lowering the amount of calories you consume is all well and good, but if you aren’t eating a balanced diet, you won’t get the nutrients you need. Here are the five main food groups to focus your attention on:

1. Fruits & vegetables

From a very young age, we’re told about the importance of eating your five a day. Although you have full control over your diet as an adult, this rule should still apply!

Many fruits and vegetables are a great source of minerals, fibre and vitamins. Eating at least five portions of your “greens” a day will ensure you're giving your body what it needs.

There are many ways to incorporate fruits and vegetables into your day, including eating them:

  • Fresh
  • Tinned
  • Dried
  • In juices and smoothies (watch out for the sugar contents here, though).

2. Starchy food

Starchy foods should account for around a third of the food you eat in a day. They provide a great source of fibre, nutrients and energy.

There’s a fine line between eating too many starchy carbohydrates, so try to focus on wholegrains like:

  • Whole Wheat pasta
  • Brown rice
  • Oats
  • Quinoa.

3. Dairy (or dairy alternatives)

Dairy is a good source of protein and a great source of calcium. Calcium is important for the structure of healthy, strong bones (EFSA, 2009). To get your daily fix while losing weight, opt for low-fat:

  • Milk
  • Cheese
  • Yoghurt.

If you follow a plant-based diet, look out for low-fat dairy alternatives. Luckily, there are plenty around these days!

4. Protein

Foods rich in protein help to make you feel fuller for longer and manage your weight (EFSA, 2010). Protein is accessible in any type of diet, due to being found in:

  • Lean meats
  • Mince
  • Fish
  • Pulses (beans, peas and lentils).

Try to avoid red and processed meats as much as possible. It’s also recommended to eat at least two portions of fish each week, with one portion being oily fish.

5. Healthy fats

It’s a common misconception that you should avoid all fatty foods in order to lose weight. However, this isn’t completely true, as there is such a thing as “healthy fats”.

While all types of fats should be eaten in moderation, always opt for unsaturated spreads and oils like:

  • Vegetable
  • Rapeseed
  • Sunflower
  • Olive.

Fatty foods like chocolate, cake, ice cream and crisps have no nutritional value, so try to avoid these as much as possible when losing weight.

The importance of water

Water helps all of your bodily functions work properly (EFSA, 2011). In simpler terms, you cannot survive without water. With this in mind, the government recommends drinking between six to eight glasses of water each day. The more, the better.

When it comes to weight loss, drinking water will also help you to feel more full. This will help to diminish any hunger cravings and reduce the risk of snacking on unhealthy foods.

SUMMARY:

The foods you eat will play a huge role in your weight loss journey. You will need to put your body into a slight calorie deficit while focusing on a healthy, balanced diet.

3. Exercise regularly

A healthy diet and consistent exercise routine go hand in hand when losing weight.

Many health benefits come from exercising, including reducing the risk of long-term diseases, strengthening your muscles and improving sleep. This is why exercising is important at all stages of life - not just when trying to lose weight.

The relationship between exercise and weight loss

While going into a calorie deficit will lower the number of calories you consume, exercising frequently will increase the number of calories that you burn. As burning more calories than you consume contributes to weight loss, exercising will speed up the process!

The great thing about exercise is that it doesn’t just help to shed the pounds - it also helps to tone and shape your body, too. Results will depend on the type of exercises carried out and the individual doing them, but this is important to remember when working towards a certain physique.

How much exercise should I do each week?

To keep your body happy and aid weight loss, the NHS advises that you should perform some sort of physical activity every day. This can be anything from a gentle walk to training at the gym. Anything that increases your heart rate counts.

With regards to how much exercise you should do each week, aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous physical activity. Spread this evenly throughout the week so that you have time to rest and recover.

What counts as moderate-intensity exercise?

Moderate intensity exercise will raise your heart rate and warm you up. You will start to breathe faster but not feel out of breath. Examples of moderate exercise includes:

  • Cycling
  • Walking briskly or hiking
  • Dancing
  • Rollerblading.

What counts as vigorous-intensity exercise?

Vigorous-intensity exercise requires more effort and will make you breathe much harder. Examples of vigorous exercise includes:

  • Running
  • Swimming
  • Aerobics
  • Martial arts.

For more workout guidance, stick with us! We’ll help you to create a workout plan later in this guide.

SUMMARY:

Aim to complete around 150 minutes of exercise each week. Exercise helps to burn more calories than you consume, resulting in effective weight loss!

4. Focus on your mindset

We’d be lying if we said weight loss journeys were linear. Just like most things in life, some days will be tougher than others. You won’t always be in the mood to eat clean or workout - and that’s okay. What’s important is that you don’t fall off the wagon completely!

The relationship between your mentality and weight loss

There’s no denying that weight loss requires a lot of mental strength and determination. Making healthier choices won’t always come easy, but if you remain persistent, the results will follow.

Luckily, there are a lot of “exercises” and “habits” that you can take advantage of to stay in the right mindset. This includes:

  • Set yourself smaller goals to hit

There’s nothing wrong with having a certain weight loss target in mind. However, if this is going to take you months (or even years!) to hit, you could start to feel overwhelmed. This might result in feeling like you’ll never hit your target, stopping progress altogether.

While having a larger goal is great, set yourself smaller goals to hit along the way. This could be anything from running a certain distance to trying new healthy foods. These “non-scale” victories will give you a feeling of success as you progress towards the bigger picture.

  • Allow yourself the occasional treat

A lot of people give up on their weight loss journey as a result of being too restrictive. It’s perfectly normal to have cravings from time to time - you don’t always have to ignore them!

Whether you set aside your favourite sweet treat for a Friday evening or enjoy a glass of wine at the weekend, don’t cut out what makes you happy. Weight loss is all about doing things in moderation! Allow yourself a treat every now and then; this will make weight loss far more sustainable.

  • Get around 8 hours of sleep each night

The NHS ‘how to get to sleep’ guide advises that you should get six to nine hours of sleep each night. The more sleep you get, the more energy and motivation you’ll have to smash your goals in the day! Sleep also gives your body time to recover from any exercise you have done.

  • Ask for support from friends or fitness coaches

A lot of people find it easier to reach their goals when they have someone holding them accountable. Whether you ask a friend to check in on progress or link up with a fitness coach to guide you, there are a lot of ways to get support.

  • Have patience!

Patience is mentioned a lot in this guide - there’s a very good reason for that! Impatience leads to frustration; frustration leads to giving up. Keep reminding yourself that patience is key when it comes to weight loss. Override those impatient thoughts that tell you to give up before you’ve even begun.

SUMMARY:

Weight loss is much easier when you have the right mindset. There are many things that you can do to remain determined and consistent, including setting smaller goals and sleeping well.

5. Measure and track your progress

Keeping track of your weight loss and movements will help to see how far you’ve come (and how far you’ve got to go). This makes it easier to establish what’s working in your new routine and what isn’t.

Be aware of weight fluctuations

Although tempting, avoid weighing yourself every single day. Weight fluctuations are a normal part of life and might distract you from the progress you’re actually making.

If you miraculously gain three pounds overnight, this is not going to be fat gain. This increase in weight is likely to be water weight, which is not permanent. Your body tends to store more water after a particularly salty meal or a change in hormones.

To stop weight fluctuations from getting you down, weigh yourself first thing in the morning (after going to the toilet). We’d recommend limiting yourself to one weigh in every two weeks; this allows your body to adjust properly.

Don’t just use the scales

While standard scales are good for tracking your weight, the figures might not always be accurate. This is because water retention and muscle mass will also contribute to the weight shown on the scale.

With the above in mind, there are a couple of other things you can utilise to measure your progress.

  • Measure your waist with a body tape measure. If the inches are going down, weight loss is happening!
  • Use a smart scale to understand your body’s fat percentage.

Track your movements

It’s not easy to figure out what’s working (and what isn’t) if you can’t remember what you’ve done in the first place. Keeping a food and fitness diary will help to keep on top of this.

Keeping a food and fitness diary might sound like a lot of effort, but luckily, a lot of apps are on hand to help out. These include:

MyFitnessPal is a favourite amongst many. You can track all elements of your weight loss journey on this app, from measurements right through to calorie intake and workouts.

SUMMARY:

Keep a weight, fitness and food diary to track your progress. This will help you to figure out what’s working for you and what isn’t. It’s a great way to stay motivated, too!

Extra Weight Loss Tips

While the above five areas cover the most important aspects of sustainable weight loss, there are still plenty of other changes you can make to your lifestyle. This includes:

1. Don’t ban foods

It is true that eating healthily aids weight loss, but if you ban your favourite foods altogether, you’ll only crave them more. As mentioned previously, you can enjoy your favourite foods as long as you don’t overindulge. The occasional treat is perfectly fine. As long as you stay within your recommended calorie intake, results will still follow.

2. Drink less alcohol

A lot of people forget that alcohol is highly calorific. Binge drinking every weekend will prevent weight loss from occurring, even if you’ve been eating healthily. Pay close attention to the alcohol you drink and try to opt for low-calorie alternatives when possible.

3. Plan and prep your meals

Planning your meals for the week will help you to stay on track. Being unorganised and having no food readily available will lead to unnecessary snacking/ordering unhealthy food out of convenience. With meal planning and prepping, every dish will be ready as soon as you need it!

An insight into weight loss pills

Weight loss pills are another viable option for those who are obese. It’s important to note that weight loss pills are not recommended for those who have a BMI under 27.

Alongside a healthy diet and exercise regime, weight loss pills can help you to lose a significant amount of weight. This is done through either making you feel full for longer (preventing overeating) or making it hard for your body to absorb fat.

You can purchase weight loss treatments through Express Pharmacy. Please note that you will need a prescription. Call us on 0208 123 0703 if you have any questions.

Frequently asked questions

1. How many calories should I consume to lose weight?

As a general rule of thumb, a calorie deficit of 500 calories per day is effective for weight loss. This means that you should consume 500 less calories than your standard intake. However, this can vary for each individual.

It’s more beneficial to use a calorie calculator or talk to a health professional to establish how many calories your body needs to function properly. It’s important to note that no one should be consuming less than 1,200 calories per day.

2. How much weight can you lose in a week?

If you wish for a sustainable weight loss, it is possible to lose 1 to 2 pounds a week healthily. Losing any more than this each week may cause health concerns and increase your chances of putting the weight back on.

3. How much weight loss is concerned?

If you are experiencing unexplained weight loss and lose around 5% of your body weight within six months, visit your doctor immediately. If you are trying to lose weight and lose more than two pounds per week, however, consider reassessing your weight loss plan. It’s strongly advised to lose weight slowly - ideally one to two pounds per week.

4. Why am I not losing weight?

Everyone’s weight loss journey is going to be different. Noticeable results will take time. However, if the months are passing by and nothing is changing, it might be time to look at your routine. You might be:

  • Eating too much (or too little)
  • Not moving enough throughout the day (common for desk jobs!)
  • Not exercising effectively
  • Not sleeping enough.

The above are just a handful of reasons why you might not be losing weight. If you are following the tips in this weight loss guide and still not losing weight, consider reaching out to a health professional. Some health conditions make it difficult to lose weight.

5. What is the best exercise to lose weight?

Any form of cardio will contribute to the greatest amount of weight loss. This can be anything from running to dancing. It is advised to complete 150 minutes of moderate activity a week or 75 minutes of vigorous activity.

For the most noticeable changes, we recommend focusing on both cardio and strength training. This will help to ensure that you don’t lose a significant amount of muscle along with your fat loss. For further workout guidance and specific exercises, keep reading this guide!

6. Can you lose weight by walking?

If you walk at a pace that raises your heart rate, you can absolutely lose weight by walking. Any form of movement that raises your heart rate will burn calories!

A lot of people find that walking instead of using other forms of transport contributes to weight loss success. You could also go for power walks or hikes to burn calories at a quicker pace.

7. Does apple cider vinegar help with weight loss?

While some studies have shown that apple cider vinegar contributes to weight loss, there isn’t enough scientific evidence to suggest that it’s a reliable method. You’ll find that eating a healthy diet and leading an active lifestyle will have far greater benefits.

8. How do you avoid loose skin after weight loss?

It’s perfectly normal to end up with some loose skin after losing a significant amount of weight (especially if the weight is lost fairly quickly). To prevent excessive amounts of loose skin, aim to lose weight at a gradual pace and make sure you incorporate weight training into your routine. Strengthening muscles will help to tone your body.

Healthy meal ideas for weight loss

Knowing what to eat when trying to lose weight isn’t always easy. But, a healthy diet is the most important contributor to weight loss, so it’s important to pay attention to your meals. To help, our nutritionist has provided some of her favourite healthy meals for weight loss below.

Breakfast

Titled as the most important meal of the day, your breakfast should be substantial enough to give you some much needed energy. Whether you prefer a cooked brekkie or something a bit fruitier, we’ve got you covered…

English Breakfast Muffin

Suitable For: Meat eaters

Calories: Around 310kcal

Perfect for a treat on the weekends, this muffin satisfies cravings for a classic muffin while using low-fat alternatives. You will need:

  • 1 wholemeal English muffin (cut in half)
  • 1 poached egg
  • 1 slice of lean roast ham
  • 20g reduced-fat or "light" medium-hard cheese
  • 2 tsp low-fat spread
  • 20g fresh spinach leaves
  • Pinch of ground black pepper

Poach your egg in simmering water for 3-4 minutes while toasting the muffins on a grill. Once toasted, spread the muffins with your low-fat spread and layer the spinach, ham and cheese. Pop the poached egg on top and season with black pepper.

Recipe credit: NHS

Healthy Breakfast Bowl

Suitable For: Vegetarians (vegan alternatives can be used)

Calories: Around 260kcal

This light but incredibly filling breakfast will satisfy any sweet tooth! You will need:

  • 125g rolled oats
  • 2 tbsp chia seeds
  • 2 tbsp pepitas
  • 1 tsp ground cinnamon
  • 1 tsp vanilla bean paste
  • 1 1/2 tbsp nut butter
  • 1 tbsp pure maple syrup
  • 500ml almond milk
  • 130g natural yoghurt
  • 120g fresh or frozen raspberries

Mix the oats, chia seeds, pepitas, cinnamon, vanilla, nut butter, maple syrup and almond milk into a large bowl. Once mixed, divide the mixture into four separate jars and top each one with a quarter of yoghurt and berries. Store in the fridge overnight and enjoy for breakfast!

Recipe credit: Taste.com

Flaxseed Pancakes

Suitable For: Vegans

Calories: Around 240kcal

Did you know that pancakes can be healthy? These vegan pancakes can be topped with fruits of your choice to add extra flavour. You will need:

  • 64g flax meal
  • 64g oat flour
  • 118ml non-dairy milk
  • 2 to 3 tablespoons maple syrup
  • 1 teaspoon vanilla extract
  • 1 banana
  • 1 teaspoon baking powder
  • Pinch of salt
  • Pinch of cinnamon
  • Oil or vegan butter

Mush the banana in a bowl and then add all remaining ingredients (apart from the oil/butter). Stir until smooth. Once smooth, warm your oil/butter in a pan over a medium-low heat. Pour ¼ of your batter into the pan and cook for 3-4 minutes. Once golden, flip and cook for a further 3-4 minutes. Serve the pancake and top with fruit of your choice.

Recipe credit: Clean Green Simple

Lunch

Break up the day nicely with a delicious lunch. These quick and easy recipes will keep you feeling full, eliminating the urge to snack in the afternoon.

BLT Pasta Salad

Suitable For: Meat eaters

Calories: Around 332kcal

Who said salads had to be boring? Perfect for meal prepping, this BLT pasta salad will pleasantly surprise you. You will need:

  • 25g pasta bows
  • 2 cooked crispy bacon rashers, broken into pieces
  • 15g spinach, chopped
  • 6 cherry tomatoes, halved
  • ½ tbsp crème fraîche
  • ¼ tsp wholegrain mustard

Cook the pasta as you usually would and then mix in the remaining ingredients once it’s ready. Store in an airtight container until you want to eat it.

Recipe credit: BBC Good Food

Carrot & Hummus Wraps

Suitable For: Vegetarians (vegan alternatives can be used)

Calories: Around 355kcal

These super healthy wraps are perfect for a warm day when you don’t fancy a hot lunch. You will need:

  • 50g hummus
  • 1 seeded wrap
  • 1 carrot
  • Small handful of rocket leaves

Spread the hummus in an even layer over the wrap. Finely grate the carrots on top of the hummus and sprinkle the rockets on top. Roll up and enjoy!

Recipe credit: BBC Good Food

Beetroot Soup

Suitable For: Vegans

Calories: Around 257kcal

Perfect for chillier days, this vegan soup is low-fat and full of flavour. You will need:

  • 250g cooked beetroot
  • 100g canned lentils
  • 1 small apple
  • 1 crushed garlic clove
  • 1 tsp onion seeds, plus extra to serve
  • 250ml vegan vegetable stock

Put all ingredients into a blender and whizz until smooth. Once smooth, heat the mix in a microwave for around 5 minutes or until piping hot. Pour into a bowl and sprinkle with the extra onion seeds.

Recipe credit: BBC Good Food

Dinner

End your day on a high with these delicious healthy dinners!

Baked Salmon & Asparagus

Suitable For: Meat eaters & pescatarians

Calories: Around 590kcal

This super easy recipe takes no longer than 10 minutes to prep, making it the perfect end to a busy day. You will need:

  • 3 tbsp butter
  • 2 4-oz fresh salmon fillets (skin-on)
  • 1/2 lb fresh asparagus spears (trimmed_
  • 1/4 tsp salt
  • 1/8 tsp black pepper
  • 1/3 cup mayonnaise
  • 1 tbsp chopped green onion
  • 2 tsp chopped fresh flat-leaf parsley
  • 1/4 tsp finely shredded lemon peel
  • 1 tsp lemon juice

Preheat the oven to 200°c while melting butter in a pan. Place the salmon and asparagus on a baking sheet and drizzle the melted butter over it. Bake for 12 to 15 minutes. While baking, combine the mayonnaise, onion, parsley, lemon peel and lemon juice. Drizzle this over the salmon and asparagus once cooked.

Recipe credit: Eat This, Not That

Vegetable Udon

Suitable For: Vegetarians

Calories: Around 370kcal

This noodle dish is packed with vegetables, helping you to reach your weight loss goals without sacrificing on flavour! You will need:

  • 1½ tbsp sesame oil
  • 1 red onion (cut into thin wedges)
  • 160g mangetout
  • 70g baby corn (halved)
  • 2 baby pak choi (quartered)
  • 3 spring onions (sliced)
  • 1 large garlic clove (crushed)
  • ½ tbsp mild curry powder
  • 4 tsp low-salt soy sauce
  • 300g ready-to-cook udon noodles
  • 1 tbsp pickled sushi ginger (chopped), plus 2 tbsp of the brine

Heat the oil in a frying pan and fry the onion for 5 minutes. Slowly stir in the mangetout, corn, pak choi and spring onions. Cook for a further 5 minutes. Then, add the garlic, curry powder and soy sauce. Cook for another minute. Add the udon noodles, ginger and brine - stir it in with 3 tbsp of hot water. Cook until the noodles are heated through.

Recipe credit: BBC Good Food

Cauliflower Rice Risotto

Suitable For: Vegans

Calories: Around 150kcal

This hearty meal contains only five ingredients, making it perfect to whip up in a moment's notice. You will need:

  • 2 tablespoons butter flavoured coconut oil
  • 2 cloves of garlic (finely chopped or minced)
  • 1 head cauliflower
  • 3.4 ounces of mushrooms (chopped)
  • ½ cup coconut cream
  • 1 tablespoon nutritional yeast
  • Fresh parsley (for garnish)

Melt the coconut oil in a pan over medium heat. Once melted, add the garlic and cook until golden. Add the mushrooms and sautée for about 4 to 5 minutes, until lightly browned. Then, stir in the riced cauliflower, coconut cream and nutritional yeast until heated. Remove from heat and garnish with parsley.

Recipe credit: Low Carb Yum

Snacks

When it comes to losing weight, a lot of people don’t realise that it’s their snacking behaviours letting them down. Eating unfulfilling meals leads to snacking - and we all know how addictive snacking can be.

The great thing about a balanced diet is that you don’t have to cut out snacks. It’s all about finding healthier alternatives that will fill you up enough to prevent a snack binge. Low-calorie (delicious!) snacks include:

  • Fruit (add a bit of peanut butter for a tasty treat)
  • Vegetables with hummus (we love carrots, cucumber & celery!)
  • Mixed nuts
  • Greek yoghurt
  • Dark chocolate (in moderation)
  • Lightly salted popcorn
  • Crisps made from chickpeas

Try to avoid having sugary snacks every day, but remember, the occasional treat won’t hurt. As always, pay attention to your calorie intake and try to make healthier choices where possible!

Workout guidance

Now that you’ve got plenty of healthy foods to try out, it’s time to sort an exercise routine. Working out effectively will help to burn more calories and shift the weight. Exercise has also been linked to many other health benefits, including improving mental health.

The most important part of working out is finding something you enjoy. The last thing you want is for it to feel like a chore!

1. Cardio

Cardiovascular fitness is the most popular form of fitness used for weight loss. This is because it is the most effective at getting your heart rate up (burning more calories as a result).

Examples of cardio

The great thing about cardio is that it offers something for everyone. Popular examples of cardio include:

  • Brisk walking
  • Running
  • Swimming
  • Cycling
  • Water aerobics
  • Dancing
  • Boxing
  • Rowing, etc

The benefits of cardio

Cardio isn’t just excellent for weight loss. Much like many other forms of exercise, cardiovascular activity has also shown to:

  • Improve sleep quality
  • Expand lung capacity
  • Lower stress
  • Improve your sex life
  • Increase confidence
  • Strengthen various areas of your body.

2. Strength Training

A lot of people practise strength training while trying to lose weight. Strength training involves using heavy objects (weights or resistance bands) to encourage muscular force.

Like cardio, strength training will also increase your heart rate and burn more calories. Not only this, but it helps to increase muscle density and tone the body.

Examples of strength training

Strength training covers a huge range of exercises. To put it simply, anything that uses body weight or a manmade weight will count. Popular examples of strength training include:

  • Push-ups
  • Squats
  • Deadlifts
  • Rows
  • Curls
  • Shoulder presses
  • Planks.

The benefits of strength training

The main goal of strength training is to enhance muscle mass. It also helps to:

  • Improve metabolic rate
  • Improve bone density
  • Lower your risk of injury
  • Enhance strength
  • Improve body composition.

3. Flexibility & Balance

When it comes to losing weight, flexibility and balance exercises are often overlooked. This is understandable as these forms of exercises don’t tend to increase your heart rate as much, thus burning fewer calories. However, working on your balance and flexibility has a multitude of benefits.

Examples of flexibility & balance exercises

Flexibility and balance exercises tend to focus on the joints, allowing your body to move through a great range of motion. This includes:

  • Stretching
  • Yoga
  • Pilates
  • Tai Chi

The benefits of flexibility and balance exercises

Practising flexibility and balance exercises comes with a huge range of benefits, including:

  • Improve balance
  • Improve posture
  • Improve flexibility
  • Prevent injuries and aches.

In Summary

There you have it - a super in depth guide on how to lose weight quickly (while also sustainably and safely!). For the best results, incorporate every element of this guide into your daily routine. Although the information might seem overwhelming at first, it’ll become second nature before you know it.

Once the healthier habits start settling in, you’ll find that losing weight doesn’t have to be tricky. As long as you lead a balanced lifestyle full of movement and greens, the results will soon follow.