If Your Want to Lose Weight and Keep It Off Follow these Rules
Wondering how long it takes to lose weight is a common query amongst British adults. And it's showing no signs of fading into the background. According to Kantar, an insights business whose job it is to look in the UK population, the the proportion of adults who agree ‘Most of the time I’m trying to lose weight’ has risen year-after-year for the past five.
And, so long as you centre your overall wellbeing, there's nothing wrong with that. As RNutr Dr Emilia Thompson (@emiliathompsonphd) said on our latest Going for Goal podcast, wanting to make changes to your body is legitimate, as long as your intentions are coming from a place of health and self-compassion.
Before drastically changing your lifestyle, make sure you speak to your GP
So. Say that you do want to commit to a healthy weight loss plan – how should you go about it?
‘Successful weight loss isn’t just a question of calorie deficit,’ says The Naked Nutritionist, Daniel O'Shaughnessy. ‘There are more factors at play' that'll differ from person to person.'
These include:
Poor nutrition
Genetics
Inactivity
Family history
Refined sugar consumption
Hormone messaging
Thyroid dysfunction
Stress
Psychological factors such as depression, motivation or self-esteem
How does weight loss work?
First of all though, let's set the record straight about the common weight loss versus fat loss debate.
Weight loss vs fat loss
Years ago, before taking body composition stats became the norm, scales were seen as the best tool for tracking results. However, that was then and this is now.
Truth bomb: you can lose weight by simply weighing yourself, then going for a poo, then weighing yourself again. Do this, and it's likely that you'll see a dial shift as there's less matter in your body.
These days, it's possible to track fat loss - and this is what you should be aiming for when starting off a health journey if you're not in the healthy range - for most women around 21-30% is seen as 'healthy'.
Your local gym can should be able to help you understand your current body fat percentage or you can use a smart scale.
However, if you don't have access to this you can use body fat callipers at home, tape measures, pictures or simply how your clothes feel.
If your clothes start to feel roomier or fit differently it can be a good sign that you're losing fat and preserving muscle mass - key to burning more calories.
The science of weight loss and fat loss
Like anything in life, fail to prepare, prepare to fail. The same is true for weight loss. It’s not as simple as wake up one day and lose weight. Understanding the science behind how to slim down can ensure you’re not one of the one-third to two-thirds of people who regain lost weight (and some) within 4-5 years of reaching your target.
Ultimately, weight loss occurs when you are in a calorie deficit – so you burn more calories than you take in. When you begin, your weekly weight loss will be elevated; this should taper over time.
‘At first, you’ll be shedding water and decreasing inflammation and toxins in the body,’ says Mark Bohannon, manager and head personal trainer of Ultimate Performance Manchester where Gemma Atkinson trains. ‘It won’t necessarily just be fat.’
How much weight is it healthy to lose per week?
Obviously, this largely depends on the individual, but the standard is set at around 1-2 lbs per week. ‘This refers to body fat,’ says Bohannon. ‘Any more than that and there is the potential that you’ll be losing muscle, too.’
O'Shaughnessy agrees: ‘Rapid fat loss can cause imbalances of hunger hormones which make you crave more and want to eat. The key to healthy and sustainable weight loss is to not starve yourself.
Eating too few calories can lead to a reduced metabolic rate so your weight loss will slow. Then, if you binge eat, your body will store the calories as a protective mechanism and this can lead to the ‘yoyo effect’.’
What's the best way to track my progress?
This is an easy place to trip up.
When you’ve got a goal in mind, the natural thing is to want to check in regularly and monitor your progress. However, both Bohannon and O'Shaughnessy believe in taking a ‘less is more’ approach.
‘People can get into an obsessive habit of weighing each day but once a week – at the same time – is enough,’ O'Shaughnessy says. Bohannon also recommends tracking measurements of the waist, hips, upper arms and upper legs every two weeks.
How can I make sure I lose weight every week?
Take a three-pronged approach:
1/ Analyse your diet
Work out how many calories you need to lose fat effectively with Bohannon’s simple calculation:
To work out your total daily calories multiply your body weight in lbs by 12
For example, a 65kg woman weighs 143.3 in lbs. This number multiplied by 12 gives a total daily calorie suggestion of 1716. ‘Then ensure you maintain a calorie deficit based on this number,’ Bohannon says.
Then, calculate your macronutrient split
It’s the standard results mantra – you have to use more than you put in. Then there are macronutrients to consider, which, according to Bohannon, are also important.
To work out your protein, multiply your body weight in lbs by 1.2
‘The average woman will need between 120-140g of protein per day,’ Bohannon says. ‘Aim for 30-35g spread over four meals.’
To work out your fat, multiply your body weight in lbs by 0.6
‘Eating a portion of fat with each meal will help hormone regulation and satiety,’ Bohannon says. ‘Think 20g nuts, half an avocado or a higher fat protein like salmon.’
To work out your carbs – this will be any calories left after you’ve deducted the above.
‘Start with one portion of carbs a day around the size of your fist then gradually increase into other meals as you lose weight,’ Bohannon says.
‘I recommend holding your carbs back until the evening as this will increase serotonin, which will help you relax and improve sleep.’
2/ Enjoy your exercise
For top fitness consultant Tom Pitfield, variety is key. ‘The best form of exercise for a woman wanting to lose fat is resistance training,’ he says. ‘Building lean muscle is essential.’
FYI: Every pound of muscle you hold onto can burn up to 50 calories extra per day.
‘But you must enjoy your workout, too,’ says Pitfield. ‘Mix resistance training up with cardio, group exercise classes, walking and swimming.’ Or simply dancing around your kitchen. Basically, for losing weight, just keep things moving.
3/ Take time to de-stress
‘Stress is probably one of the biggest lifestyle obstacles when it comes to sticking with a weight-loss programme,’ O'Shaughnessy says.
Agreed. Who hasn’t dived into a tub of Ben & Jerry’s after a hard day at the office or mindlessly finished a whole sharing bag of crisps after an argument with your OH?
Try these science-backed tips for managing stress:
Consider a supplement
According to research published in the Journal of Neurosurgical Sciences, daily supplementation of natural pine bark extract can reduce oxidative stress and anxiety levels. Search for it on the high street under the name of Pycnogenol or simply try out the offering from Holland & Barrett.
Practise yoga
Research published in Frontiers in Human Neuroscience found that consistent yoga practise can not only reduce stress symptoms but also improve your ability to deal with them in the long-term.
Join a workout group
According to a study published in The Journal of the American Osteopathic Association, group exercise reduces the three types of stress symptoms far more than individual workouts.
Start walking more
Not only does being in nature help squash stress symptoms, simply hearing the sound of it helps, too, says the University of Sussex.
Get more sleep
Korean researchers found sleep duration and perceived stress to be closely connected.
How long does it take to see results?
The answer will be different for everyone and will depend on multiple factors – such as those mentioned above. However, according to O'Shaughnessy, one thing’s for sure, your weight loss plan shouldn’t be the same all the time.
‘Adapt it regularly. For example, some weeks, you may want to try intermittent fasting; then other weeks, feed little and often. If you have too many restrictions, you will struggle to stay motivated, so put aside two ‘relaxed’ meals per week, when you can enjoy a meal with friends and family, with some wine, or dessert – whatever you fancy.
‘And drink plenty of water; most of the people who come to me complaining of a plateau, haven’t been sufficiently hydrating themselves throughout the day.’
An important note on crash dieting
In a line: crash dieting or detox plans are never the route to take.
‘Much of the weight loss from crash diets is fluid,’ says Dr Adam Collins, senior tutor in nutrition at the University of Surrey. ‘But you’re also at risk of losing body protein as your body tries to maintain blood glucose levels by gluconeogenesis – basically melting your muscles into sugar.’
And it gets worse. That crash diet, although it may produce results in the short-term, could actually end up making you gain fat.
‘The shrinking of your fat cells during a crash diet actually drives the production of new fat cells – think of it like a petrol shortage: people fill their tanks with petrol as well as Jerri cans so they’ve got a reserve,' Dr Collins says.
Couple this with changes to your energy levels (you’ll have less of it) and appetite (you’ll be hungrier) from consuming fewer calories and you’re looking at your body’s attempt to better prepare itself for the next ‘crisis’. ‘The propensity for weight gain remains even one year after weight loss.'
‘Crash diets also lead to nutritional deficiencies,’ says Harley Street nutritionist and author of Re-Nourish (£18.99, Yellow Kite) Rhiannon Lambert.
‘Which, if left unchecked for a progressive amount of time, may result in poor health and side effects such as heart palpitations, dehydration and cardiac stress. Rather than counting calories, look at your plate and see what is on there. What benefits is each food bringing to your body?’
Slow and steady, remember, always wins the race.
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