Counting every calorie, step and workout can seem tempting, especially if trying to lose fat quickly.
But this kind of approach is not only unhealthy, but often difficult to stick to. This means weight loss results can soon become undone.
Personal trainer, Carly Harvey, outlined three ways to lose weight, and ditching restrictive plans is one of the keys to success.
Speaking to GB News, she explained it is “vitally important” to be realistic with your expectations, especially when starting your fitness journey.
Fitting in quick bursts of exercise is often more sustainable, and it all adds up
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She said: “Too many start their fitness journeys only to give up after a month or two. We see this trend every January.
“Many people who want to lose weight start strict regimes. These barely last three weeks as they are unsustainable, time-consuming and far too rigid.”
Instead of a diet, opt for a small calorie deficit while prioritising whole foods full of protein, fibre and healthy fats. These nutrients will help keep you full for fewer calories.
Protein is key for building and maintaining muscle – particularly important during a weight loss phase – while fibre will keep your gut healthy.
Harvey said: “It is far better to focus on improving each meal and snack with the focus on ‘fuelling the body’ rather than ‘dieting’. I coach my clients to ‘ditch the diet’ and replace those methods for consuming nourishing foods – ensuring to include protein, fibre and a little healthy fat on each plate.”
A balanced diet consists of protein, carbohydrates, fats, fibre and a variety of fruits and vegetables. To find out more about the benefits of protein, read as an expert explains how it can make fat loss easier.
One reason strict diet and fitness plans fail is that they often leave little room for the reality of a busy lifestyle. A few unplanned meals and long days can throw routine off, making it tempting to throw the towel in altogether.
Harvey advised: “I recommend drawing out a weekly calendar, marking off all your commitments, the things that need to happen. You can then see the empty spaces.
“From this, you can decide how your fitness schedule will look. Remember, it doesn’t have to be four one-hour gym sessions per week. In fact, many people can get fitter and leaner simply by adding a walk every day, plus a couple of short 20-minute strength training sessions per week.”
Daily walking is a simple way to burn calories and target fat. Many studies have looked into this, with one noting how speed can affect the results.
What’s more, this type of low-intensity aerobic exercise targets fat more than other forms of exercise. This is because the body taps into fat as the main energy source for aerobic exercise. This contrasts with high-intensity exercise, where energy is often pulled from carbohydrates.
The expert recommended drawing out a weekly calendar, marking off all your commitments, to figure out how to fit fitness goals around these
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PEXELSPlus, it is more accessible and sustainable, as you can often go for longer than with more physically demanding workouts. The expert also recommended strength training, which is vital for building muscle, improving bone density and creating that toned look many people strive for while losing weight.
Making small tweaks like this and allowing for flexibility can turn weight loss into a lifestyle change, rather than a quick fix.
Harvey said: “Overloading your expectations by setting a plan that simply won’t fit long term is the quickest way to fail. This common trait is likely to become the biggest stumbling block for most.
“If you can understand that healthy habits (no matter how small) are easier to repeat and will create lasting habits and sustainable results.
“Understand that ‘perfect is not real and real is not perfect’. It is a quote I say to clients often. We have to become bendable when trying to reach any goal. Having a plan B is monumental in success.
“Let’s say you can’t complete a class that you were meant to go to, lock in the plan B by walking instead. Or if you forget to make lunch, grab your lunch from the shop, choosing foods high in protein, fibre and fat.”