Most diets work for a few weeks and fail afterwards, and the reason is usually boring. They ask for a way of eating that nobody can keep up when work gets busy, a family birthday comes round or a holiday arrives. The plan that works is the one you are still following in month four.
Eat a little less, not almost nothing
A small, steady gap between what you eat and what you burn is easier to live with than a huge one. You lose weight more slowly, but you keep your energy, you sleep better and you are far less likely to end up eating a whole packet of biscuits on a Friday night. I would rather you lose weight slowly for six months than quickly for three weeks.
Protein at every meal
A palm-sized portion of protein at each meal helps you feel full and helps you hold on to muscle while you lose fat. Eggs, chicken, fish, Greek yoghurt, beans and tofu all work. You do not need supplements to do this.
Walk more
Steps are the least glamorous tool and one of the most useful. A daily walk burns energy, costs nothing and does not leave you too tired to train. Pick a number that is a little above your current average and keep it for a few weeks before raising it.
Lift weights
Training with weights tells your body to keep its muscle while you diet. That is why two or three strength sessions a week sit at the centre of the programmes I write, with walking and some cardio around them.
Weigh yourself sensibly
Body weight swings by a kilo or more from day to day with water, salt and what is in your gut. Weigh yourself at the same time a few mornings a week and look at the average. If the average has not moved for three weeks, the first thing to check is whether you have been logging what you actually eat, weekends included.
Keep the foods you like
I do not ban foods. If you love chocolate, we make room for it. People who forbid things tend to binge on them later.
If you want a plan with targets built around your life, book a free consultation. We start with a conversation about your goal and what has gone wrong before.