22/07/2025
Weight Loss.
Just to clarify this post.
It is to point out there IS NOT a quick fix solution.
This is a starting point not a full nutritional breakdown.
It is not how to eat perfectly.
It is the BASIC truth for weight loss.
Nothing more.
It really does not need to be picked apart.
If you want more advice on the nutrition side call in.
A subject I get asked about a lot. The main question being 'What tablets will help me lose weight'. My answer is simple - None.
There is no way to easily sugar coat it.
For the majority of the population the only way to lose weight is to be in a calorie deficit. This number will vary from person to person, depending on height, current weight and activity levels.
Drinking cider vinegar, or taking fat burners will not magically make you lose weight. You cannot spot reduce fat in a particular area by doing a few sit ups or working your triceps more.
I could make so much money off slimming supplements but I truly do not believe in them.
The only thing that will work is being in a calorie deficit. Whether that is through intermittent fasting, eating food beginning with a T or only eating green foods, whatever floats your boat, It all comes down to eating less than your body needs. But a sensible approach is needed.
Ideally, you need to be losing a maximum of 2lb per week. The first week you may lose more especially if you have suddenly reduced your carbohydrate intake as they tend to make us hold a little water. So often the initial drop is our body losing water weight, not fat.
The ideal formula for losing weight
1. Being in a slight calorie deficit. You don't need to starve yourself.
2. Protein rich meals. You need to feed those muscles but it also satiates the appetite for a longer period. Aiming for 100g per day is a good starting point (unless you have underlying issues that restrict your protein consumption).
3. Strength training. I'm not talking Arnie type muscles 😂. But building muscle, 2 - 3 X per week especially for those hitting the perimenopause years is exceptionally important. The more muscle you have the more calories you burn 😉 but it also protects your bones
4. Movement - aim for 8000 to 10000 steps per day. I set an alarm on my Fitbit and each hour at work I'll ensure I walk 500 to 1000 steps (even if I'm walking on the spot). If you currently only do 2000, increase to 3000 and slowly work up.
5. Tracking your food and being accountable for every morsel that passes your lips (and yes that includes cups of tea). Various apps are available to help with this. Most people underestimate exactly how many calories they consume!
6. Totally restricting something you enjoy is never a good idea. It's just learning about moderation!
7. Unless you are talking green cruciferous vegetables and water there really is no such thing as a 'free food'.
There is no easy way out. The new injections have a place in some instances BUT you need to be doing most of the above anyway for full benefit. Unfortunately, you aren't always told this information when it's prescribed 😟.
If you want more advice, pop in and I can give you a couple of FB pages who tell it like it is with no false promises just honest advice.
This is obviously a very short and sweet overview but the true basics are all there.
A diet that consists of 2000 calories worth of doughnuts Vs one consisting of 2000 calories worth of lean chicken breast and vegetables could mean someone will still lose weight BUT the nutritional content (fibre, protein, vitamins and minerals) of the items will vary immensely as one will have very few nutrients. *Yes, it will impact blood sugars differently but that's a different story.
Pop in if you want more info. X
