Exercise and Weight Loss: A Practical Guide to Sustainable Results
By Emily Barrett, Dietitian and Personal Trainer
Achieving weight loss through exercise alongside diet and other lifestyle factors is a journey that requires consistency, balance, and a holistic approach. This is reflected through how we deliver our Wellness and Lifestyle service at the REAL clinic. While exercise plays a pivotal role in building fitness and improving overall health, it's essential to integrate it with proper nutrition, rest, and lifestyle choices for optimal results.
Walking: The Underrated Hero
Walking is a low-impact exercise accessible to most people and can be surprisingly effective to support weight loss. Aiming to increase step count towards 10,000 per day has become a popular target, with many finding it achievable and beneficial. Many people use Apps or Smart Devices to count their steps and help them achieve their personal goals.
Incorporating more walking into your daily routine can be simple: take the stairs instead of the lift, walk to nearby destinations, get off the bus a couple of stops early or enjoy a stroll during lunch breaks. These small changes can add up, contributing to increased calorie expenditure and improved cardiovascular health.
To record and monitor your step count, you can download the free NHS Active 10 app by following the link: https://www.nhs.uk/better-health/get-active/
Strength Training: Building Muscle for a Faster Metabolism
Strength training is crucial for preserving and building muscle mass, which in turn boosts your resting metabolic rate. This means you'll burn more calories even when at rest. Exercises like squats, lunges, push-ups, and deadlifts are effective and can be performed with minimal equipment.
Incorporating resistance training into your routine 2–3 times a week can lead to improved body composition, increased strength, and enhanced fat loss. It's important to focus on proper form and gradually increase the intensity to continue making progress.
High-Intensity Interval Training (HIIT): Efficient and Effective
HIIT involves short bursts of intense exercise followed by brief periods of rest or lower-intensity exercise. This method is known for burning a significant number of calories in a short amount of time and can elevate your metabolic rate.
A typical HIIT session might include exercises like sprinting, jump squats, or burpees, performed for 20–30 seconds with equal or slightly longer rest periods. Due to its intensity, most people limit HIIT sessions to 2–3 times per week, allowing adequate recovery between sessions.
Nutrition: Fuelling Your Body for Success
Exercise alone isn't sufficient for weight loss; a balanced diet is equally important. Prioritise whole foods including lean proteins, whole grains, fruits, and vegetables. Be mindful of portion sizes and avoid skipping meals, as this can lead to overeating later.
It is also important to understand how many calories your body requires. This will vary between individual depending on your current weight, body composition and activity levels. A slight calorie deficit is required to support safe and steady weight loss. Specific requirements can be discussed in a face to face appointment with myself.
Hydration is also key—aim for at least a 1.5 to 2 litres of water daily. These requirements may be higher if you are physically very active. Sometimes, thirst is mistaken for hunger, leading to unnecessary snacking. Carrying a water bottle and setting reminders can help ensure adequate fluid intake.
For more information and guidance on following a balanced diet, visit the British Dietetic Association website: https://www.bda.uk.com/resource/healthy-eating.html
Rest and Recovery: The Overlooked Components
Adequate sleep and rest are vital for weight loss and overall health. Poor sleep can disrupt hormones that regulate hunger and appetite, leading to increased cravings and potential weight gain.
Aim for 7–9 hours of quality sleep per night and incorporate rest days into your exercise routine. This allows your body to recover and rebuild, leading to better performance and progress over time.
Consistency Over Perfection
Sustainable weight loss is a marathon, not a sprint. Set realistic goals, track your progress, and celebrate small victories along the way. Remember, it's the consistent efforts over time that lead to lasting results.
Engaging in activities you enjoy increases the likelihood of maintaining your routine. Whether it's dancing, swimming, or group fitness classes, find what works for you and stick with it.
Final Thoughts
Exercise is a powerful tool for weight loss, but must be combined with a balanced diet, adequate rest, and a consistent routine. By incorporating exercise alongside quality nutrition, and sufficient recovery, you can achieve and maintain your weight loss goals.
Remember, the journey is unique to each individual. Stay patient, stay committed, and celebrate your progress along the way.
