This time of year is notoriously tricky to lose weight, but follow these simple tips and you could lose up to five stone this autumn.
With the days getting shorter and the supermarket aisles filled with sweet treats, autumn is potentially a very difficult time to start a weight loss journey.
However, Gavin Cowper, exercise expert and owner of Exersci, has provided 15 top tips on how to lose weight this autumn in a healthy and achievable manner.
By following Gavin’s simple advice, you could lose up to five stone in six months.
1. Give yourself time
Give yourself ample time to lose weight. Crash diets and extreme measures can be harmful and don’t provide lasting results.
2. Set realistic goals
Aim for a gradual weight loss of about 1-2 pounds per week. Setting achievable goals helps prevent disappointment and keeps you motivated.
3. Healthy nutrition
Balanced diet: Focus on a well-rounded diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats.
Portion control: Be mindful of portion sizes to avoid overeating.
Limit processed foods: Minimise consumption of processed and sugary foods.
4. Stay hydrated
Drinking water throughout the day helps control your appetite, improve metabolism, and support overall health.
5. Meal planning
Plan your meals and snacks ahead of time to avoid making unhealthy choices when you’re hungry.
6. Regular exercise
Cardiovascular exercise: Engage in activities like brisk walking, jogging, swimming, or cycling to burn calories and improve cardiovascular health.
Strength training: Incorporate resistance exercises to build muscle, which can boost your metabolism.
Stick to your exercise routine and healthy eating habits consistently. Consistency is key to seeing positive changes.
8. Mindful eating
Pay attention to your body’s hunger and fullness cues. Eat slowly and savour each bite, which can prevent overeating.
9. Sleep well
Aim for seven to nine hours of quality sleep per night. A lack of sleep can lead to weight gain and disrupt your metabolism.
10. Stress management
Everyday life can be stressful. Practice relaxation techniques such as meditation, deep breathing, or yoga to manage stress and prevent emotional eating.
11. Support system
Enlist the support of your partner, friends, or family members to help you stay motivated and accountable.
12. Avoid crash diets
As previously mentioned, extreme diets can be harmful to your health and often result in yo-yo weight fluctuations. Opt for a sustainable approach.
13. Consult professionals
If you have specific health concerns or are considering significant changes to your diet and exercise routine, consult with a doctor and a registered dietitian.
14. Track progress
Keep a diary of your meals, workouts, and progress. This can help you stay on track and make adjustments as needed.
15. Stay positive
Maintain a positive mindset and focus on the overall journey to a healthier you, rather than just for a specific occasion.
Gavin Cowper added; “Remember, the goal is to feel your best. Prioritise your health and well-being, and don’t resort to extreme measures that could have negative consequences. It’s important to find a balance that works for you and supports your long-term health.”