7 things to lose weight

 Lifestyle changes to lose weight

1. Set a weight loss target.

following specific diets based on medical advice, religious teachings or personal preference. They are also not intended for those with particular needs such as pregnant women.

When starting new habits it’s best to set targets so you have something to aim for. In fact a Harvard business school study showed people who set goals are 10 x more likely to succeed. Start with the goal of losing 2% of your bodyweight in 2-4 weeks. Then when you get there, set a new goal. While that may not seem much, those wins will help shift the dial. For example, if you’re 5 foot 8 inches and 12 stone, losing 2 percent of your overall weight could move you from an overweight to healthy BMI range.

2.   Eat within a 12 hour window.

Having an “eating window” allows your body to have a break from digesting and focus on a housekeeping process called “autophagy” where old and worn out cells are broken down and eliminated from the body. This form of intermittent fasting has been shown to have many health benefits including a positive impact on blood sugar and weight loss. It’s simple to apply no matter what your schedule: For example, if you finish your evening meal by 8pm you would start breakfast the next day no earlier than 8am.  If you’re on shift work, your window might be 8pm to 8am. A more advanced form of this is eating your daily food intake within 8 hours with 16 hours fasting but this is not suitable for everyone, for example if you’re under 18. If in doubt seek advice from your GP first

It may be helpful to finish eating 3 hours before bed and only drink water afterwards. As well as helping to eliminate those (usually unhealthy) post dinner snacks, it might even help you to sleep better.

3.  Don’t skip breakfast

In the UK, we frequently skip breakfast and eat most of our calories in the second half of the day, although there is evidence that certain people burn calories more effectively in the morning. For instance, in an Israeli study on overweight and obese women, the same number of calories were distributed to the two groups at different times of the day. Although both groups lost weight, the morning-focused group did so twice as much on average.

It's crucial to keep in mind that everyone is unique and that there is no one size that fits all. It won't work.

It wouldn't hurt to try incorporating a protein-rich breakfast into your routine and see if that made a difference. It has been demonstrated that including protein in your breakfast will help you feel satiated for longer. Eggs, cereals with nuts and seeds, porridge made with milk rather than water, dairy products, or even the leftovers from last night's supper are all examples of protein-rich breakfast 

4. Spend some time chewing food thoroughly and with awareness.

Many of us eat on the go and don’t take the time to sit and enjoy our food. Research shows that eating slowly can lead to reduced consumption of food and increased feelings of feeling full and satisfied. What’s more, chewing each mouthful until it is liquid will be of significant benefit to your digestive system and has been shown to help with weight loss. This makes sense when you consider that chewing for longer gives the brain more time to receive the signals from the stomach that it is full.

5. Thirst, not hunger.

The signals for hunger and thirst are easily confused and many people are not reaching the NHS target intake of 6-8 glasses daily. Studies show that increased hydration can be associated with weight loss.

So, when those hunger pangs strike, try drinking a glass of water instead of reaching for a snack

6. Eat your greens and look after your gut.

Your gut microbiome (the collection of bacteria that live in your gut) is unique to you but research has found that gut bacteria diversity is lower in those who are overweight. That’s because some gut bacteria are better at extracting energy from food than others. You can improve the diversity of your gut microbiome by eating a variety of plant foods-that’s fruit and veg- but also nuts, seeds, whole grains, legumes, and beans. We know fresh produce can be expensive but eating seasonally and using markets can help to keep costs down. Frozen fruit and veg is readily available and often better value.

7. Move more.

Including exercise alongside a healthy diet will not only help you burn extra calories, it will keep you motivated and improve your general health and wellbeing. Everyone responds to exercise differently so look for an exercise routine you enjoy so you’re more likely to stick to it. Our exercise to energise article linked below has some helpful ideas. And, alongside “formal” exercise,  try to increase your “Non-exercise activity thermogenesis” or NEAT. These are movements you can add into your daily routine outside of planned exercise like taking the stairs, cleaning and even small movements such as fidgeting or playing a musical instrument. In our increasingly sedentary lives, the cumulative impact of these actions could help with your weight loss journey.  Fitness trackers show you how much you’re moving, but many smart phones have a step counter on them too. Why not check your steps and see if you can gradually increase your average?