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1. Reduce calorie intake

It is intuitive to correctly assume that weight loss is rudimentarily predicated on reducing caloric intake. A healthy and sustainable weight loss goal is approximately 1-2lbs/week which equates to a 500-1000 kcal daily deficit. This should be individualised. Calories in nutrient dense foods should not be severely restricted, and hunger cues should be honoured. It is advisable to decrease the intake of liquid calories (juice, soda, alcohol etc.), junk food and takeaways, while opting for nutrient-dense whole foods, produce and healthy unsaturated sources of fat with lean, preferably plant-based protein.

2. Reduce carbohydrates

Carbohydrates are a necessary class of macronutrients that should make up 45-65% of one’s daily caloric intake. Reducing your carb intake may be of use for weight loss, though remember, you need at least 130g/day for a functioning nervous system (the brain is a major glucose glut!). Focus on carb quality over quantity, opting for a decreased intake of liquid calories, white enriched bread products and baked goods, focusing on consuming a moderate amount of fresh or frozen fruits, non-starchy veggies, and whole grains. This will align with fat loss, while providing important nutrients and benefiting overall health by improving insulin response and decreasing diabetes and cardiovascular risk.

3. Increase daily activity levels

Moving and exercising expends energy, which encourages weight loss. Regular exercise can also strengthen and build muscle and bone mass, increase flexibility and improve heart health. The general recommendation is to try to get about 30 minutes of moderate activity most days of the week, or 150 minutes per week of moderate activity (75 minutes of intense activity).

4. Follow a plan

It is always recommended to devise a plan of action so that you stay on course, lest your tram be derailed by temptation:

• Set multiple, stepwise and realistic goals and have a metric of measuring those goals (how you feel, look, weigh, body measurements or clothing fit). Achieving small milestones significantly boosts confidence!
• Do not fall prey to claims of a quick fix and avoid extreme, fad diets.
• Make it a lifestyle change.
• Keep a food and exercise journal to log progress.
• Have a support system.
• Consult a medical professional.
• Plan for dietary cheating and off days and absolve yourself of guilt.
• Plan meals and preemptively chop up veggies and fruit for snacking.

5. Train with a friend

Training with a friend or loved one can offer a mutual support system which increases adherence and consistency, it offers friendly competition, helps improve motivation and stamina.

6.Find a Personal Trainer

Enlisting a personal trainer may be a bit of a luxury, although if feasible it can have tremendous benefits. Securing the expertise of a personal trainer, even for a short while, can be of immense help to achieving your weight loss and health goals, including:

• Helping you set, track and stay atop your goals.
• Providing advice for nutritional support, behavioural change and basic advice on body mechanics, physiology and form when executing a move.
• Motivating you to work harder and helping you to achieve your goals with more rapidity in a shorter time span.
• Formulating an individualised exercise plan with diverse movements, taking heed of your ambitions, preferences, strengths, weaknesses and limitations.

If you’re struggling to obtain the results you want, Stumble here to help! Our website and app were created to help people like you find personal trainers and other suitable fitness services to complete your mission. Search online on the Find Your Fit page OR Download the Stumble app today.