With new medical advances every year, it is little surprise that a growing number of people are turning to medicine as a quick fix for weight loss. The long-term success of these meds is still under review, however.
For lasting weight loss, evidence suggests lifestyle changes yield the best results. Contrary to popular belief, doing a lot of strenuous exercise may not be necessary to shed unwanted pounds either.
This proved true for 42-year-old Andrew Kelly, who joined Ultimate Performance after realising that the fast pace of his life had led to self-neglect.
By adopting a holistic approach to weight loss, where diet, mindfulness, sleep and diet were all emphasised, the Briton eventually shed a staggering 3.6 stone.
He shed an impressive amount of weight
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“It’s to follow a sustainable diet that leads to a sustainable diet because that’s ultimately where you want to get to,” he explained.
“You get to a point in life where you’re busy with everything, work and family obligations etc… I just started to neglect self-care.
“I knew what I had to do to get myself back into shape, but I also needed something to kickstart it and give me greater accountability. And that’s when I approached Ultimate Performance.”
Exercise: Is less more?
When trying to lose weight, many people take on a strenuous exercise regimen that can lead to a so-called fitness burnout.
Studies overall show that over-exercising can prevent individuals from losing weight by stopping the body from burning fat.
This theory proved true for Andrew as he started ramping up his exercise regimen in a bid to speed up results.
“[It] was strange,” he said. “I was doing a lot of cardio outside of the gym on my own, and my trainer was telling me I was doing too much.
“To me, that didn’t compute. His view was that there is a certain amount of cardio you can do, but any more can diminish returns. You’re not getting that much of a reward back.”
At this point, Andrew swapped out his routine HIIT workouts for a more steady-state cardio, and the weight loss resumed.
“[I’d do] a 45-minute class where your heart rate is 150 up to 170 BPM and bouncing between that. The benefits of that [type of exercise] are overstated, at least in my case.
“I dialled back some of the cardio work and did more, steady state cardio - so I did more walking and other cardio where you’re at 120 BPM - and the weight loss increased.
“That was something I hadn’t appreciated, I thought the harder I work the more it will drop off and that’s not necessarily the case.”
Nutrition: How high-fat foods support weight loss
Andrew departed from a high-fat diet before switching to a high-carbohydrate one, as per his trainer’s recommendation.
This approach was adjusted in line with increments in his fitness levels.
“I was sceptical at first, but this [approach] worked. I always thought I was really carb-sensitive, that adding in carbs would be a disaster, but actually, it was a really clever decision,” Andrew explained.
“When I was on a higher-fat diet, it consisted of fattier meats, salmon, avocado, olive oil and other things. I ate quite a bit of cheese believe it or not.”
Jess Hillard, Warrior’s leading nutritionist, explains that this approach works primarily by promoting fullness.
“High-fat needs to be unsaturated whole food sources so things like nuts, seeds, avocado and extra virgin olive oils,” she explained.
“This needs to be had in smaller amounts but again, having a higher intake of these types of foods will help to keep you satiated for longer."
How does it promote weight loss? Staying fuller for longer after a balanced meal will help to eliminate snacking on unhealthy products and over-eating at the next opportunity.
Of course, no balanced diet is complete without carbohydrates and protein, which the body needs more when energy expenditure increases.
“I would always recommend a balanced diet but basing meals off high protein sources can be particularly helpful in weight loss and protein helps to keep you fuller for longer," explained Jess.
“Carbohydrates are great for us and very necessary but having a diet higher in protein and unsaturated fats will mean having slightly fewer carbohydrates, meaning that calorie intake will be slightly reduced. Of course, this varies and won’t be reduced if fat intake is too high.”
Whole foods
Andrew adhered to a calorie deficit as most people do when trying to lose weight, but he credits his success to the quality of his foods.
“To lose weight you must be in a calorie deficit, that’s just science, you cannot consume excess calories and lose weight. There was a calorie deficit needed to lose the fat that I lost,” he declared.
“The other aspect is the quality of the food. That’s all the nutrients and nutrients, and the vitamins and minerals that are in food, and so it is important as well to be mindful of the quality of the food that you’re putting in.”
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Andrew lost 3.6 stone in 30 weeks
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He used diet and exercise to slim
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Extensive research has shown that the most popular diets promote cardiovascular benefits aside from fueling weight loss, thanks partly to the high quality of their ingredients.
Doctor Sharma, from MedExpress, points out that the Meditteranean, DASH, MIND, and Nordic diets promote a healthier body in addition to a healthy weight.
“The common thread among these diets is their focus on whole, nutrient-dense foods and their emphasis on plant-based options,” the expert noted.
“By adopting elements from these diets, you can have a profound impact on your overall health, particularly your cardiovascular well-being.
“For those looking to improve their health and manage their weight, I highly recommend drawing inspiration from these scientifically-backed eating patterns."
He cautioned that for some people, changing their diet may not be enough for them to lose weight.
“When there are other factors at play, such as underlying health conditions, biological issues or hormonal fluctuations, weight loss can also be achieved through injectable medications [...]," explained Doctor Sharma.
Andrew's dietary additions
When asked if any foods proved particularly helpful to his weight loss, Andrew named yoghurt and nuts.
“Bringing in nuts was very useful because obviously they’re nutritious but they have a protein-fat balance," he said.
“Greek yoghurt, again high in protein, and - depending on the percentage of fat in the yoghurt - can be very useful.
"With Greek yoghurt, I sort of varied it all the time, so when I was in more of a weight loss phase, I was having zero per cent or one per cent Greek yoghurt, whereas at the beginning it was five per cent great yoghurt. So yoghurt was fantastic.
“Nuts, berries, and other good protein sources [were eaten], so chicken and fish. But bringing in yoghurt and nuts helped a lot.”
Nader Qudimat, a bodybuilding specialist and consultant at Bodybuilding Reviews, explained that Greek Yogurt is an excellent ingredient for weight loss because it is an “adaptable food”.
Because protein increases feelings of fullness, lowers hunger and helps control appetite, fewer calories are consumed overall during the day.
“Additionally Greek yogurt has calcium which may lessen the body’s absorption of fat from food and support weight loss efforts," explained Nader.
Greek yoghurt is also an excellent source of probiotics, which are helpful microorganisms that promote intestinal health.
“Improved weight management has been associated with healthy gut flora," noted Nader. "If you’re trying to lose weight with Greek yoghurt, go for the low-fat, plain types; stay away from the ones that have artificial flavours or extra sweeteners."
He added that nuts, too, are a nutrient-dense food that may help with weight loss when consumed in moderation.
“Nuts are rich in calories, yet contain several qualities that help with weight management," he said.
“They also contain a high amount of fibre and protein, which help keep you full and content and less likely to reach for harmful snacks."