Personal Trainer in Sevenoaks
  • Daniel Welstead

How to Lose Weight

How To Lose Weight in 8 Simple Steps


Getting the body we all dream of takes dedication and commitment. And sometimes, when we fall short, it makes us feel terrible about ourselves. However, losing weight doesn’t have to be difficult, expensive and unhealthy. Instead, it just requires making some small changes to your lifestyle. Here are 8 tips to keep in mind as you make the effort toward a slimmer waistline.





1. Eat breakfast every day


It may seem odd to tell you to eat something that tastes like cardboard first thing in the morning, but research shows that eating a nutritious breakfast promotes overall energy levels throughout the entire day. Not only does it give you the boost of fuel needed to begin your day, it also keeps you satisfied longer so you aren't hungry later.


2. Limit sugary drinks to special occasions


Sugary beverages such as soda, fruit juice and sports drinks contain high amounts of calories and sugar. These drinks are generally low in fiber and nutrient content. They're also notorious for causing health problems ranging from tooth decay to obesity. For a healthier alternative, opt for water, milk or 100 percent fruit juices instead.


3. Drink plenty of water


Water is essential to staying hydrated and feeling refreshed. Many experts recommend drinking eight glasses of liquid per day. Unfortunately, many of us drink far fewer than that. Try to cut out all unnecessary caffeine and alcohol; both substances dehydrate you further. Replace these beverages with water, and you'll find yourself feeling much fresher throughout the day.


4. Avoid fried foods


While they may sound delicious, deep frying food strips nutrients from the oil and exposes you to harmful toxins such as BPA, PCBs and dioxins. Also, excess saturated fats found in processed meats can raise cholesterol levels and lead to heart disease. Instead, try replacing fried items with baked or grilled versions.


5. Go vegetable shopping


A diet rich in fresh vegetables contains nutrients and minerals that promote weight loss. Choose colorful fruits and veggies over red ones, and make sure your produce is organic whenever possible. When buying packaged snacks, look for products that have been made with whole grains to avoid empty carbs.


6. Stick to a regular meal schedule


Sticking to a consistent eating routine prevents you from overeating during times of stress. Eating meals regularly provides your body with the same amount of calories throughout the day, allowing you to maintain a steady weight.


7. Don't skip meals


Many diets advise cutting back on or eliminating certain foods altogether. While these plans definitely work for some people, they can cause serious nutritional deficiencies. Skipping meals results in higher calorie intake, which leads to increased fat storage. In addition, skipping meals reduces your metabolism--the mechanism in your body that burns calories.


8. Exercise more


Exercise more. Physical activity helps burn fat and build muscle. Aim for 30 minutes of moderate exercise five times a week. Moderate exercise doesn't have to mean running marathons; walking briskly counts too. Just move your body enough to raise your heart rate. Try to include strength training in your routine, too. Strength training builds lean muscle mass, which burns more calories even when you're resting.


Daniel Welstead Vegan Personal Trainer Sevenoaks

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