A fitness fan has revealed the eight key weight loss tips to lose weight in the New Year. Caroline, a frequent gym-goer, shared these tips on TikTok as part of her “cheat sheet for 2025”. With many people setting resolutions to shed some pounds, her advice aims to help individuals effectively reach their weight loss goals. Here are the eight essential steps:
- Walk 10k steps a day: Regular walking helps burn calories and improve overall fitness.
- Incorporate weightlifting and cardio: A balanced exercise regime targets fat loss while building muscle.
- Maintain a calorie deficit: To lose weight, consume fewer calories than you burn.
- Focus on high-protein meals: Protein helps with satiety and muscle retention during weight loss.
- Limit alcohol: Alcohol can add unnecessary calories and hinder weight loss efforts.
- Avoid refined sugar and simple carbs: These foods can lead to quick spikes in blood sugar and cravings.
- Drink 2-3L of water per day: Staying hydrated is crucial for overall health and can help control hunger.
- Stay consistent: Consistency is key for sustainable weight loss; make these changes a regular part of your lifestyle.
The NHS offers additional guidance, noting that different weight loss targets work for different individuals. Their recommendation is to aim for a safe and sustainable rate of 0.5 to 1kg per week. This typically involves reducing daily energy intake by about 600 calories. For most men, this means no more than 1,900 calories daily, and for most women, no more than 1,400 calories.
The NHS advocates for a balanced diet comprising:
- Plenty of fruits and vegetables.
- Meals based on potatoes, bread, rice, and pasta (preferably wholegrain).
- Some dairy foods or dairy alternatives.
- Sources of protein such as meat, fish, eggs, and beans.
- Only small amounts of foods and drinks high in fat and sugar.
Source: Surrey Live
