Weight loss or weight management is a common aspiration for many people, as rates of obesity continue to rise in the UK. Figures from the Government show that in 2022 to 2023, 64 percent of adults in England were estimated to be overweight or living with obesity.
This is just a mild increase from 2021 (63.8 percent) but there has been an upward trend since 2015 when 61.2 percent of adults were classed as overweight.
These statistics are of particular concern as obesity is known to be a major risk factor for many deadly diseases such as heart disease, type 2 diabetes and even cancer.
However, losing weight is a lot easier said than done especially with the myriad of sometimes conflicting advice out there.
With this in mind, one expert revealed six key steps to take into consideration when trying to lose weight, backed by a scientific study.
Speaking on social media platform TikTok, personal trainer and nutritionist Luke Hanna referenced a study published in Obesity Reviews journal in 2020.
“This study was conducted to identify behavioural and psychological factors that could contribute to weight loss maintenance and long-term success,” Luke told his 750,000 followers.
“This included almost 7,000 participants whose average BMI was 34.3, which classifies them as living with obesity and on average the participants lost 20 percent of the total body weight and kept it off for a number of years.”
He pinpointed six important behaviours that participants engaged in.
“Of the 51 behaviours and strategies identified these were the most frequently reported, the last one, being the most consistent positive correlate, with weight loss success and maintenance.”
These behaviours were:
- Meal planning and keeping healthy food at home
- Having a regular breakfast
- Increasing vegetable intake
- Reducing sugar intake
- Reducing fat intake
- Regular physical activity.
“Number one meal planning and having healthy foods at home,” he said. “Number two, having a regular breakfast intake. Now, you don’t have to have breakfast but it is a good idea for most people because it can help with hunger management.
“Number three, increasing vegetable consumption. Once again, a great way to keep you full and an easy way to lead to less calories being consumed throughout the day.
“Number four and five, reducing sugar and fat intake. Neither of these are evil and you don’t have to eliminate them entirely but most foods that are hyper palatable or easy to over consume are typically high in refined carbohydrates and fats.
“Think of things like pizza, chocolate, ice cream and crisps. So it does make sense to look to limit them.
“And last but not least, regular physical activity, once again showing that the basics of the things that you need to be focusing on.”
To lose weight in a healthy way the NHS recommends you:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as one portion
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that’s high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day.
If you are concerned about your weight you should speak to your GP.