The 7 non-negotiable habits to lose weight these 6 experts swear by
GO vegan or start running? Cut out sugar or fill up on fibre?
There is a lot of conflicting information out there on the best ways to lose weight.
And everyone is different, so it can be hard to say that what works for one person will be effective for someone else.
However, experts generally agree on a few “non-negotiables”.
These things are almost guaranteed to help you on your way to shedding some extra pounds.
Here, six personal trainers and nutritionists reveal the seven habits people must do if they want to slim down.
1. Steps
First up is simple – walking, walking and more walking.
Jenny Francis-Townson, a personal trainer, said: “My non-negotiable is steps.
“Workouts are amazing, but when it comes to achieving weight loss you have to keep an eye on your overall daily movement, not just a short workout.
“Getting in at least 10,000 steps throughout your day ensures regular movement and keeps your calories burning.
“It also keeps your non-exercise activity thermogenesis (NEAT) going – the energy used during spontaneous physical activities that aren’t part of a structured exercise program – as well as stopping long periods of sedentary sitting, which prevents weight loss.”
A good way to do this is simply by taking the stairs, according to Rowan Clift, training specialist at AI-based fitness and lifestyle coaching app Freeletics.
“If you’re questioning whether you should jump in the lift or walk up the stairs, stairs are always the smarter choice,” he said.
“Most people would assume that walking up a few flights wouldn’t make a difference or that it’s a waste of time, but that’s not the case.
“Keeping your body moving, no matter how, will have a massive impact on your weight loss journey and general health.
“Walking is a form of cardio and cardio burns calories.
“Even when you are at home, walking up and down the stairs a couple of times throughout the day will play a positive part in your weight loss journey.
“If you don’t think it’s making a difference, why not challenge yourself and run up and down as many times as you can?”
2. Savoury breakfast
What do you normally have for breakfast? A bowl of cereal? Toast and jam? A chocolate pastry? Or porridge drizzled with honey?
All of these foods could be wreaking havoc on your waistline.
Instead, you should opt for something savoury.
Jenny said: “Eat a low sugar breakfast – this means no cereals, jams, croissants and even fruit.
“I don’t have any of these in the morning. Why? Because they spike your blood sugar levels on a totally empty tummy.
“This not only doesn’t fill you up, it also sets you up for a day of cravings and wanting to eat more because you are constantly chasing that sugar rush.
“Eggs, avocado on toast, no-sugar porridge or even last night’s leftovers are all great options. Just steer clear of the sweet stuff.”
While cardio is often the go-to, strength training builds lean muscle that burns calories at a higher rate – even while you are resting
Rowan Clift
Lucy Gornall, a personal trainer, added: “If you’re trying to lose weight, always go for savoury, protein-rich breakfasts such as eggs on toast or smoked salmon and some avocado – although not a whole one as they contain mega calories.
“Sweet breakfasts leave you craving more. Savoury not so much.
“Plus, savoury options cause few sugar spikes and energy peaks and crashes, so your energy and mood will stay consistent.
“When I want to lean out, I will always, always, always avoid sweet foods first thing in the morning – and that includes any form of sugary coffee”.
3. Prioritising protein
Once you’ve got used to the idea of a savoury breakfast, start thinking about what you eat throughout the day.
Ideally, all meals and snacks should focus on protein, Rowan said.
“Eating a diet which is high in protein is an extremely important factor when trying to lose weight, especially belly fat,” he added.
“This will make you feel more satiated and over a long period of time, can mean that your appetite will decrease.
“As well as this, eating the correct amount of protein ensures you are retaining muscle mass during your weight loss journey.
“It can be hard to lose weight without losing muscle, but one way to maintain this is by eating enough protein.
“Good protein sources to include in every meal could include meat, fish, eggs, dairy, beans.”
Sarah Bockhart, head nutritionist at weight loss app RWL, added: “So many women underestimate this but it’s key because it helps you to stay fuller and more satisfied for longer, while also staving off the cravings and preventing over-eating from getting over hungry.”
While Suzie Sawyer, a nutritionist from Nutrition Lifestyle, said: “There is never one thing that delivers weight loss as the topic is complex.
“However, I always advise my clients to eat protein with every meal and snack, as this balances blood sugar levels (a major barrier to weight loss) and provides satiety with less cravings, so bingeing stops.”
What a balanced plate looks like
How can you make sure you are eating a balanced, filling and nutritious plate at every meal?
Think of your plate divided into different food groups – protein, carbs, fat and fruit and veg.
Protein: David Wiener, training and nutrition specialist at AI-based lifestyle and coaching app Freeletics, told The Sun: “Aim for one to two palm-size portions of lean protein in each meal.”
Protein includes meat (chicken, turkey, pork, beef), beans, peas, lentils and fish.
The NHS Eatwell Guide says to choose lean cuts of meat and mince, and eat less red and processed meat like bacon, ham and sausages.
Aim for at least two portions (two x 140g) of fish every week, one of which should be oily, such as salmon, sardines or mackerel.
Carbs: Carbohydrates should make up about a third of your plate, or a fist-sized portion.
The Eatwell Guide says: “Choose higher fibre or wholegrain varieties, such as wholewheat pasta and brown rice, or simply leave the skins on potatoes.
“There are also higher fibre versions of white bread and pasta.
“Starchy foods are a good source of energy and the main source of a range of nutrients in our diet.”
Fat: Generally the advice is to think of fat like a thumb-sized amount on your plate.
The Eatwell Guide says: “Remember all types of fat are high in energy and should be eaten in small amounts.
“These foods include chocolate, cakes, biscuits, sugary soft drinks, butter, ghee and ice cream.
“They’re not needed in our diet, so should be eaten less often and in smaller amounts.”
But a small amount is still essential for the diet. Try and eat more unsaturated fats (avocado, nuts, olive oil), which are healthier than saturated fats (butter, hard cheese, sour cream).
Fruit and veg: David says: “Make sure you also get lots of colourful fruit and vegetable carbohydrates too.
“Aim for at least five of these portions a day.
“One to two fist-sized portions of fruits and vegetables with every meal is generally recommended.”
Fruit and veg can be fresh, frozen, tinned or dried. You can roast, boil, steam or grill veggies.
4. Big dinners
When you know what’s on the menu, don’t be afraid to load up your plate. Yes, really!
“A non-negotiable for losing weight, for me, is eating bigger meals,” Sarah said.
“So many women underestimate this but eating bigger portions of healthy foods like protein and vegetables makes you more satisfied at mealtimes, fills you up with the good stuff and the key… stops you reaching for snacks in between meals.
“This is where thousands of extra calories come in and ruin your weight loss goals.”
5. Strength training
When people talk about exercising to lose weight, they often imagine it involves hours sweating on a treadmill.
But strength training is actually far more important than cardio, according to Lucy.
“It sounds odd. But from experience, when I am training for a race, my cardio goes up and my hunger skyrockets,” she said.
“I have actually put on weight during these times.
“Do a couple of cardio sessions a week but focus on weights.”
Your body will continue to burn calories for 24 to 48 hours after you finish
Rowan Clift
Rowan agrees. He added: “A combination of regular cardio and strength training is the method that is most likely to bring about the best weight loss and fat loss results.
“While cardio is often the go-to, strength training builds lean muscle that burns calories at a higher rate – even while you are resting!
“Although you might burn fewer calories during a strength training workout, the muscle that you build is going to get you a higher ‘net expenditure’.
“This means that your body will continue to burn calories for 24 to 48 hours after you finish.
“Because of this, we recommend strength training workouts around three times a week for the best results.”
This is particularly important at certain stages of life.
Helen Barness, menopause weight loss specialist at RWL, said: “My non-negotiable for women in middle age and above is three resistance, or weight training, sessions a week.
“Women lose muscle at a high rate once they enter their 30s, and the less muscle mass we have, the lower our daily calorie burn and the harder it is to lose weight.
“When you use weights to build and maintain muscle, you help your body burn calories, while also keeping the body toned and improving bone density.”
6. Morning movement
The best time of day to do this kind of exercise is first thing in the morning, according to Rowan.
“It’s the perfect way to kick start your metabolism, so you may even burn more calories during the day,” he added.
“Furthermore, studies also show that people who train in the morning tend to make healthier food choices for the rest of the day.”
7. Sleep
And finally, prioritise sleep.
Lucy said: “I can’t say this enough. If you go to bed late, you’re not only giving yourself a bigger evening window to snack, but you’re also giving yourself less time in bed.
“Good quality sleep regulates your appetite, it gives you energy without needing to turn to carbs and sugar, and it helps stop you emotionally eating.
“No one ever regrets getting more sleep, literally ever.”