In the UK, about 38% of adults are overweight, and 26% obese. Moreover, these numbers are rising, a worrisome trend.
It is vital to counter obesity since it is the root cause of most common ailments. It significantly increases the risk of heart disease, stroke, depression, joint disorders, certain cancers, dementia, and more.
Hence, millions of adults in the UK are looking for quick “weight loss.” However, one issue is that people often look for something that may work quickly without much effort. But, many quick weight loss methods do not work or have limited benefits. Thus, one should take weight loss claims with a pinch of salt.
Here is a reason why one should cautiously interpret those claims
1. Not Enough Clinical Backing:
Firstly, many weight loss claims are based on methods that are not proven to work in extensive clinical studies. We are not going to point here at specific methods, but the truth is that there are many such methods.
2. Lack Of Focus On The Root Cause:
Secondly, most such methods do not try to overcome the root cause of obesity, which is excessive calorie intake. No weight loss plan, medication, or supplement would work without extensive lifestyle changes that include correcting total daily calorie intake (the root cause).
3. Lacking Feasibility:
Thirdly, remember that even if something is proven to work in a clinic, it may not work in practice. This is because multiple methods might be used in clinical studies. Moreover, many studies are flawed by design and have a small number of participants.
4. Concerns Of Long-Term Safety:
Fourthly, not all quick weight loss methods might be safe. It is not enough that some methods work. It is vital to consider its long-term safety. For example, some medications may suppress appetite but cause many health harms.
5. Unsustainable:
Fifthly, remember that it may be unsustainable even if weight loss occurs too quickly. The sustainability of weight loss programs is often an overlooked factor. For example, some people may experience excellent results by joining specific boot camps. However, they quickly regain body weight later.
For example, a very low-calorie diet may help lose significant body weight in 2-3 months, but such a diet is unsustainable in the long run. Hence, many people end up regaining body weight after such programs.
6. Short-Term Results:
Finally, some programs might help reduce appetite. However, they have just the opposite impact on the discontinuation of the treatment. Hence, many people engaging in those programs may rather end up becoming more obese.
So, what is the right weight loss strategy?
So, what is the right weight loss strategy? Be sceptical, and do not fall victim to quick weight loss methods. Instead, a long-term and realistic weight loss plan should be based on lifestyle interventions and natural weight control methods.
Thus, one may experience long-term benefits by combining dietary changes, exercise, and supplements. Supplements promote weight loss and support such efforts by boosting metabolism and preventing nutritional deficiencies.
Check out these key tips to support you on your weight loss journey:
1. Workout
Establishing a sustainable workout routine is essential for achieving lasting results over time. Check out some tips on how to create one.
- Regular Workout: Engaging in 20 to 30 minutes of high-intensity exercise and another 20 to 30 minutes of low-intensity activity five days a week (with Friday & Sunday off) can support lasting weight loss results.
- Balanced Workout: Try mixing high-intensity workout days with lower-intensity days & rest days throughout the week and plan them around any other activities for a reliable workout plan. The low-intensity workout can be yoga, Pilates etc.
- Stress Relief: Practices like meditation, deep breathing, bathing with Epsom salts etc. work for stress relief to aid your weight loss journey.
- Hydration: It’s important to hydrate in smaller, regular amounts throughout your workout sessions. Hydrate properly afterwards, especially if it was a sweaty one!
2. Healthy Diet
Following a nutrient-rich healthy eating plan is crucial for building resilience and achieving your health goals. Here are some tips and recommended food sources to help you get the best results.
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Low-calorie diet: Aim for a low-calorie (2000-2200 calorie diet for a moderately active woman, including foods like beans, quinoa & fresh vegetables, they are low in calories & packed with essential nutrients to help maintain a healthy weight without feeling deprived),
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Low-carb diet: Source 45 to 60% of your calories only from carbs. Try healthy sources like bananas, sweet potato, oats, quinoa, buckwheat, beans instead of potatoes, orange smoothie, wholegrain bread & pasta etc.
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High in high-quality protein diet: Source 25% of your diet from high-quality proteins. Healthy plant sources can be tofu, beans, lentils, peas, hemp, pumpkin seeds etc. which contain essential amino acids for sufficient nutrition.
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Healthy fats: Aim to have no more than 40 to 50 grams of fat/day. Opt for healthy fat sources like avocado, olives, dark chocolate, nuts & seeds etc.
- High fibre: Also, include high fibre (up to 30 grams a day). Opt for healthy fat sources like cereals, chia seeds, almonds, dark chocolate, whole fruits, whole grain bread & pasta etc.
- Less salt & sugars: Have low sodium (salt) & sugar (25 grams & less per day) containing fresh food instead of processed foods.
- Nutrient-dense meals: Take 2 healthy snack breaks & 3 nutrient-dense healthy meals a day for sustained energy levels. It is crucial to maintain mental & physical performance in a busy lifestyle.
3. Healthy Habits
It's not just about maintaining a healthy diet; improving certain lifestyle and eating habits is essential for sticking to a healthy meal plan. Check out our practical tips for better weight loss results.
- Practice mindful eating: Slow down and savour each bite! Mindful eating means being present during meals and recognising hunger and fullness cues. Take a moment to appreciate the colours and textures of your food to enhance the overall dining experience. Be mindful as well when eating out & check for healthier options
- Moderate your alcohol intake & quit smoking: Limit your alcohol consumption & quit smoking, as smoking is linked to belly fat and excessive drinking prevents fat burning in your body, and increases calorie intake and cravings for unhealthy foods.
- Consider portion control & Avoid stress eating: Avoid stress eating, late night snacking & focus on portion control. Try keeping food notes or find fun distractions to manage cravings. Go for a short walk or indulge in a hobby when feeling stressed. Redirect your focus and come up with healthier responses to emotional triggers.
- Have a restful sleep: Aim for 7-8 hours/ day of restful sleep. It stimulates the production of somatotropin which aids in fat-burning & healthy muscle growth
4. Supplements
Consider incorporating some of these supplements into your weight loss journey to enhance fat burning, boost metabolism, curb hunger, and help balance nutrient levels.
- Probiotics: Probiotics can help regulate the gut microbiome for balanced use of nutrients for energy production & also regulate energy consumption. Thus it aids in weight loss
- Fibre Supplements: Best taken with meals to promote fullness and support digestive health.
- Thermogenic (e.g., Green Tea Extract, green coffee bean extract): Often taken before workouts or in the morning on an empty stomach to boost metabolism and increase fat burning.
- Fat Burners (e.g., L-carnitine, CLA & calcium) Can be taken with meals or before workouts to enhance fat metabolism and energy expenditure.
- Appetite Suppressants (e.g., Glucomannan, 5-HTP) are typically taken before meals to reduce hunger and calorie intake.
- Meal Replacement Shakes Used as a substitute for one or more meals to control calorie intake and support weight loss goals. Can be taken as meals
- Vitamin C supplements aid against nutrient imbalances in a low-carb diet
Consider taking supplements to enhance your Keto Diet
If you are following a keto diet which is known to promote weight loss, you must know that it is a diet extremely low in carbs, meaning low consumption of fresh fruits and veggies and, consequently, low intake of water-soluble vitamins like natural vitamin C. Similarly, the keto diet has a low dietary fibre content. Thus, those on the keto diet for weight loss would benefit from liquid vitamin C and dietary fibre supplements.
Key Takeaway
It's important to be cautious about extreme weight loss trends that don't have solid clinical backing for their safety and effectiveness, as mentioned in this article. Instead, focus on a well-rounded weight loss strategy that includes a balanced diet, healthy habits, exercise, and supplements to address any nutrient gaps. Be sure to consult your doctor or a dietitian to develop a personalised diet plan that takes into account any existing health concerns, helping to avoid any negative side effects.
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