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weight loss - losing fat

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​The basic principle of weight loss is put yourself into negative energy balance. This can be achieved by reducing your energy intake (food intake), or by increasing your energy output (metabolism and physical activity - exercise), or ideally combining the two. Research shows that diet and physical activity combined is more effective in the long-term.

Weight loss strategies should gradually reduce the body fat reserves but not at the expense of muscle mass. Rapid weight loss can reduce metabolism causing the weight to plateau. ‘Fad’ or ‘crash’ diets that claim rapid weight loss, with little effort, may help initially, but efficacy long-term is questionable. These diets do not help you to make long-term lifestyle changes to improve your health.

Calorie-restriction strategies are one of the most common dietary methods. Daily calorie requirements for weight loss are calculated depending on a number of factors including, age, gender, weight loss goals, and activity levels. Individuals whose obesity places them at an increased risk for diabetes, heart disease, or other medical conditions may need to follow a stricter diet that will need to be monitored by a physician, or dietitian. Once an ideal body weight goal is achieved the calorie intake is then increased to a level that allows for weight maintenance. Physical activity can greatly enhance the efficiency of a diet. The ideal weight loss strategy should not be too low in calories, provide a nutritionally balanced diet combined with daily physical activity.

Top Tips for Weight Loss
  • Cut back on foods that are high in fats and sugars
  • Reduce alcohol intake
  • Keep a regular eating pattern to help regulate metabolism and appetite
  • Don’t skip breakfast
  • Refrain from eating out of boredom
  • Check portion sizes
  • Cut back on fizzy and soft drinks
  • Drinks adequate amounts of water each day
  • Take 20-30 minutes of moderate intensity physical activity per day
  • Get a good night’s sleep
  • Eat a good variety of foods
  • Include starchy carbohydrates at each mealtime
  • Increase your fruit and vegetable intake
  • Avoid crash or fad diets

​There are no quick fixes to long-term weight management. Lifestyle changes that include both diet and physical activity are the most effective means of losing and maintaining a healthy weight for life.
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  • Gym Training App
  • Advice
  • Diets
    • Weight Loss Diets
    • Vegetarian Diets
    • Low Calorie Diets
    • Low Carb Diets
    • Low Fat Diets
    • Low Gi Diets
    • Low Sugar Diets
    • Low Sodium Diets
    • Gluten Free Diets
    • Healthy Heart Diets
    • Organic Diets
    • High Protein Diets
    • High Calorie Diets
  • Weight Management
    • Weight Loss
    • Weight Gain - Lean Muscle
    • Good Nutrition
    • Fat Loss & Fat Burning
  • Sports & Gym
    • Benefits of cardio workouts
    • Resistance Training
    • Running for Weight Loss & Fitness
    • Swimming for Weight Loss and Fitness
    • Cycling for Weight Loss & Fitness
    • Personal Trainers and Fitness Instructors
    • Keep a Training Diary
  • Fitness
    • The shape of your life in 90 Days
    • How to Build Lean Muscle
    • The Mesomorph
    • The Ectomorph
    • The Endomorph
    • How workout plans help you achieve your goals
    • Ways to burn more calories
    • How important is stretching?
    • Achieve your best body at 40+
    • Common Exercise Myths
    • Training for Race Running
    • High Intensity Interval Training (HIIT)
    • How far will you go to achieve your goals?
    • Double your weight loss with a food diary
    • Walk yourself to fitness
    • Can Music Increase Your Motivation?
  • Health
    • Eating a Balanced Diet
    • Healthy Heart Tips
    • Healthy Food & Drink Substitutes – Part 1
    • Healthy Food and Drinks Substitutes – Part 2
    • Keeping a Positive Mental Attitude
    • Eat this, and not that
    • Energy Boosting Foods
    • Alcohol consumption and fitness facts
    • Are you eating enough fibre?
    • How your mood affects healthy eating habits
    • Vitamins & supplements
    • Fish oil facts
    • Staying healthy during the Festive Season
    • Should we exercise through coughs and colds?
    • What are antioxidants?
    • Managing Cholesterol
    • Tips to help you stop smoking
    • How to boost your metabolism
    • Chase your winter blues away
  • Nutrition
    • Eating for muscle gain
    • What foods provide muscle fuel?
    • Muscle Building Supplements
    • Can you transform your body without good nutrition?
    • Recovery Nutrition
    • Can sports drinks improve your performance?
    • What are super foods?
    • The worst drinks when dieting
    • Best and Worst Foods
    • Healthy Snack Foods
    • Healthy eating in your lunch hour
    • Get a Boost with Breakfast
    • Locally Produced Foods
    • Dining Out Healthily
    • The Importance of Water
    • Eating Organic
    • UK Food Labels
    • UK Seasonal Foods
    • UK Portion sizes
    • UK Men vs. Women Nutritional Needs
    • USA Food labels
    • USA Portion sizes
    • USA Men vs. Women Nutritional Needs
  • Support
    • FAQ - ALL
    • FAQ - GymTraining App
    • FAQ - Membership
    • FAQ - Food Diary
    • FAQ - Activity Diary
    • FAQ - Mealplans
    • FAQ - Weigh-ins & Body Stats
    • FAQ - Reports & Printouts
    • FAQ - Technical Help
  • Contact Us