Summer might be coming to an end but there’s no reason to pile on the pounds over winter. Here’s our guide to 101 ways to lose weight. You might have tried some of these before and some might be totally new to you. The key to this is variety. If one method doesn’t work for you don’t give up. Try and combine numerous methods to create your own bespoke weight loss programme.
Remember this is all about losing body fat and sometimes the scales can lie. If you’re working hard in the gym and building muscle you may actually gain weight whilst losing body fat. So keep track of your key measurements as well— these are the areas you want to reduce in size. For men it often the area around the waist and for females losing fat around the hips and bum are priorities.
We recommend you give each method a minimum of 3-7 days before evaluating progress.
When losing weight, the first thing to think about is the food you are eating and these tops tips will help:
1. Track your daily calorie intake using an app like My Fitness Pal. Apps will take all of your measurements and goals and will tell you your recommended calories intake
2. Eat no more than 100 g of carbs per day to help strip the body of excess fat
3. Cut out processed food— think cereal, crisps, pastries, sweets etc (anything that no longer looks how it once did in nature)
4. Experiment with intermittent fasting —fasting for short periods can help people eat fewer calories, and also helps optimise some hormones related to weight control
5. Drink at least 2 litres of water per day — drinking a pint of water before a meal can help reduce your appetite
Our Body Power Water Jug holds 2 litres of water to help you track how much you are drinking each day.
6. Don’t drink your calories — swap full-fat soft drinks, lattes, fruit juice & milkshakes for diet sodas, black tea/coffee, dilute juice, protein shakes and water. Click here to read our blog post 5 Delicious Protein Shake Recipes
7. Use smaller plates — studies show that halving your plate size leads to a 30% reduction in the amount of food consumed on average
8. Add spinach or kale to bulk up your protein shakes and keep you feeling fuller for longer
9. Plan all of your meals at least 3 days ahead of time—this includes taking lunch to work rather than eating in the canteen
10. Learn to cook at least one new healthy meal from scratch per week — eventually you will have a repertoire of 20 dishes you can rustle up in no time
11. Batch cook all your meals on one day of the week and freeze —this takes the pressure off when you are busy during the week
12. Eat lean protein like chicken, turkey, fish, and eggs
13. Invest in a premium protein shaker bottle so that you can eat nutritious food on the go
Our Cyclone Cup Protein Shaker Bottles come with two storage compartments so you can carry powders, pills and snacks on the go.
14. Don’t eat a large meal before bed as this can disrupt your sleep and you will still feel bloated in the morning
15. Swap beer and wine for spirits with low-calorie mixers and ensure that you stick to the recommended number of units
16. If you slip up on your diet forgive yourself and make sure you get straight back on it the next day
17. Refine your portion sizes — cut your portions by a third for a couple of weeks and watch the weight drop off
18. Swap sugary and high carb snacks for yogurt, a protein shake or carrots & hummus
19. If you’re going out for a meal look on the restaurant’s website first and decide what you want so that you are not tempted with high-calorie foods on the night
20. Eat a banana before you go out for a meal to stabilise your blood sugar and stop your ordering off plan
21. Eat little and often – 3 meals per day plus 2 snacks
22. Eat no more than 500 calories per meal — allow yourself 200-300 calories for snacks and drinks on top
23. Only consume carbs after a workout to replenish your muscles
24. Don’t keep bad food in the house — if you have a cheat day make sure you throw any leftovers away so you can start fresh the next morning. It may seem like a waste but you are not a dustbin!
25. If your family decides to get a takeaway and you don’t want to be left out order something healthy like a a chicken kebab with salad
26. Throw away all takeaway menus and delete their number from your phone
27. Add spices to food to help raise your metabolism and slow down you’re eating
28. Eat at the table and not in front of the TV
29. Every 7-10 days have a cheat day and eat whatever you like—this will reduce the desire to binge and give you something to look forward to
30. Limit white carbs like bread, pasta, and potatoes and choose healthier whole grain options
31. When eating out ask the waiter to make you a bespoke item on the menu if you cannot see a low-calorie option
32. Slow down your eating and make sure you chew your food
33. Eat healthy fats like avocados, coconut oil, olives and nuts
34. Slowly reduce any added sugar you have in tea or coffee —your taste buds will adapt in time
35. Consume at least 5 portions of low carb vegetables per day — this can include broccoli, spinach, kale, cabbage, cauliflower and swiss chard
36. Replace one meal per day with either homemade soup or a homemade smoothy to boost your vitamin intake
37. Calculate what macro-nutrients (proteins, carbs, and fats) levels you need to achieve your goals
38. Eat more plant-based proteins like lentils, chia seeds and quinoa
39. Grow your own seasonal vegetables and pick wild fruits
40. Brush your teeth or use mouthwash after every meal to help prevent post-meal snacking
41. Allow your body 20-30 mins to digest the meal you just ate before deciding if you want dessert
42. Eat out at expensive restaurants — the portions are smaller and the food is better quality than your local American diner
43. Eat more pickles — evidence suggests that acetic acid, the main component of vinegar, helps reduce blood pressure, blood sugar levels and fat formation
44. Eat breakfast like a king, lunch like a prince and dinner like a pauper – a study of 50,000 people found that those who made breakfast their largest meal of the day had a lower Body Mass Index (BMI) than people who waited until dinner, even when they ate a similar number of calories
45. Use the red, orange and green rule! This means ensuring one of these colours is on your plate for every meal in the form of lovely veggies such as peppers, carrots and spinach.
46. Don’t finish all of the food on your plate if you feel full – either throw it way, give it to the dog or pack it up for the next day
47. Reduce your salt intake as it can make you feel hungry and thirsty which will make your overeat
48. Make up your plate and then go and eat it in another room to keep you away from the temptation of adding more as you go along
49. Keep a food diary so that you know exactly what you are consuming rather than trying to remember how many calories you have left to eat throughout the day
50. Research what diet plan suits your lifestyle—whether you choose the Atkins diet or a ketogenic diet, there is a plan to suit everyone who needs a weight loss boost
As well as looking at what you eat you also need to think about how active you are by thinking about the following:
51. Start an exercise regime — this will increase your metabolism and allow your body to burn calories faster
52. Exercise on an empty stomach —several publications show that fasted exercise burns 20-30% more fat
53. Sign up for a fitness event such as a marathon, 10K, sponsored walk or triathlon
54. Keep yourself busy to avoid eating out of boredom
55. High-Intensity Interval Training (HIIT) — push your body toward its metabolic limits and burn more fat. Click here to read our blog post 20 HIIT Exercises to get you Shredded
56. Lift weights — studies show lifting weights are more effective for fat loss than cardio. Click here to read out blog post 5×5 Stronglifts Workout Routine
57. Get a full health MOT from Nuffield or BUPA – this helps set down a benchmark and provides an early warning sign for any lifestyle-related illnesses e.g. type 2 diabetes
58. Regularly change your exercise routine — shock your body and avoid injuries
59. Set exercise goals to ensure you keep pushing yourself and progressing
60. Invest in your health — book a few sessions with a personal trainer or sign up for a cookery course
61. Exercise at lunchtime — go for a walk or set up a team game with coworkers like 5-a-side or badminton
62. Exercise outdoors — being cold burns more calories. Outdoor swimming in your local lake or lido is a great way to lose weight and boost your mood
63. Use wearable tech when exercising to track your steps, miles, calories burned, heart rate, etc.
64. Workout at home — this removes the barriers of going to the gym every day. Download an exercise video like Insanity or do a HIIT workout in the garden
65. Turn household chores like cleaning and gardening into mini workouts
66. Do more yoga — it helps promote flexibility and mindfulness which will support you in your journey to a healthier lifestyle
67. Take a walk around the office every few hours to keep your energy levels up and to stop you snacking at your desk
68. Dance your way to fitness—there are lots of Clubbercise and Zumba classes that mean you can have fun while you exercise
69. Make sure you eat the right foods post workout. You may be tempted to treat yourself to a bar of chocolate after a long workout but we often overestimate how many calories we have actually burned when exercising.
70. Save up your favourite audiobook, album or Netflix series and only allow yourself to watch or listen when exercising
In order to keep your diet and exercise levels in check you will need to think about how your mental health effects your overall fitness levels. These top tips will help you stay motivated on your weight loss journey.
71. Hang out with healthy, fit people —they will be a good influence on you and eventually, you will subconsciously copy their lifestyle behaviours. Joining a cross-fit club is a great way to meet new friends who share your passion for health
72. Buy an expensive item of clothing that’s a little too tight — this will provide great motivation in times of weakness
73. Make a bet with your friends — if you don’t hit your weight loss goal they get to post your before pictures on social media. This might seem cruel but the idea of social embarrassment is often a bigger motivator than the reward of being in great shape
74. Treat yourself to a new gym outfit or pair of trainers to match your new healthy lifestyle
75. Focus on an event — get in shape for a wedding or holiday. Imagine how great it will feel to fit into that swimsuit, pair of skinny jeans or that little black dress
76. Keep a wellness diary to rank your mood and wellbeing on a daily basis. If you fall off plan write down how it makes you feel and how great you feel when you stick to it. Revisit previous entries when you’re feeling tempted
77. Take before pictures in the mirror so you can track your appearance — stick them on the fridge for added motivation
78. Follow fitness gurus on social media for every day motivation and tips
79. Avoid supermarkets, there is too much temptation— instead visit your local butchers, fishmongers and greengrocers. If you have to do a big shop then do it online.
80. If you do head to the supermarket make sure you don’t go when you are hungry as you will end up buying more food than you need
81. Create a motivational playlist for each new workout
82. Educate yourself by reading healthy blogs—knowledge is power after all
83. Get a diet buddy so that you can motivate one and other
84. Reward yourself in other ways rather than food, like a day out or new item of clothing
85. Eating window —allow yourself a certain number of hours per day for eating. To start with this might be 9 am to 5 pm. Then try and reduce your eating window by a couple of hours to 10 am to 4 pm. This helps prevent grazing and late night snacking.
86. Avoid emotional eating — if you feel upset or depressed talk with a friend or get yourself outside to change the mood. If all else fails book in a few sessions with a counsellor to talk through your problems.
87. Plan active trips with your friends and family —hiking, camping, climbing, cycling, walking the dog
88. Pick up a new hobby in the winter months to keep you occupied on those dark nights
89. Make your health as big a priority as work or spending time with the family – this means 1 or 2 hours per day are dedicated to exercise and food preparation
90. Try a meditation or hypnosis group to reduce anxiety and help you focus on positive goals
91. If you slip up on your diet forgive yourself and make sure you get straight back on it the next day
92. Focus on being disciplined —this may seem hard or boring to start with but the more disciplined you are in all areas of your life the more freedom you eventually have to get the most out of your life
93. Hang a mirror opposite your seat at the table —seeing yourself whilst eating reminds you why you’re trying to lose weight in the first place
94. Prioritise your sleep — make sure you get 7-8 hours per night. Nothing will ruin your diet more than feeling tired
95. Create a mood board—use old magazines to cut out images of how you want to look and what body goals you wish to achieve
96. Take your kids to the park and play their favourite ball game
97. Make a list of all of your goals each month and make sure you sit down to review them to make sure you stay on track
98. Hold a healthy dinner party with your friends so that you can share recipe ideas and all bring along a healthy dish
99. Leave yourself encouraging post-it-notes around the house—you CAN do this!
100. Aim to do an initial 3 days of strict healthy eating and exercising — once you get through the first 72 hours you will feel the benefit and subsequent days will be easier as your body adapts (just like quitting smoking)
101. Distract yourself when you have a craving by reading a book, taking a walk or calling a friend rather than heading to the fridge.
We wish you lots of luck on your weight-loss journey and we are sure these top tips will help you on your way. Be sure to share these tips with your friends and let us know if you have any new ones!