Losing weight can feel like an impossible task, especially for those who feel they have tried everything.
However, it is possible to see amazing, long-lasting results with the help of basic lifestyle, diet and exercise habits - you don't have to restrict your eating or spend hours in a gym.
Teags, who works as a nutrition and fat loss coach, once lost an impressive 5st. On TikTok, she shared how she achieved this transformation with basic changes.
The slimmer, who goes by @teags.weightloss on the sharing platform, revealed that she prioritised one food group over all others on her journey. Among other helpful habits, this allowed her to drop from 16st 4lb to 11st 4lb in just six months.
Prioritising protein in every meal helped Teags achieve her goals
TikTok/@teags.weightloss
She told her followers: "I prioritised protein in every meal. I've always had Clear Whey, Impact Whey [protein powders] even when I was at my biggest, because I've always been into fitness.
"But when I was trying to lose weight, I made a conscious effort to get at least 30 grams of protein into each meal, have high-protein snacks, and just make yummy desserts to make it more fun."
The weight loss guru explained that protein is paramount because it "helps keep you fuller for longer".
Feeling satiated throughout the day means you're less likely to reach for snacks that could hinder your progress, especially if your favourites tend to be high-calorie and processed.
Teags added that protein is important for those who are exercising: "If you are trying to grow your muscles and get into fitness, it is great to up your protein."
Examples of high-protein foods include beans, peas, and lentils, nuts and seeds, lean meats, fish, dairy products and soy products. Upping them in your diet is easy; simply give yourself more generous portions.
In 'Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss', published in the National Library of Medicine, experts confirmed that upping your protein intake is an "effective and safe tool for weight reduction that can prevent obesity and obesity-related diseases".
They did note, however, that long-term clinical trials spanning more than 12 months should be conducted to further substantiate the effects of a high-protein diet.
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Beans, peas, and lentils are high in protein
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How much protein should you eat?
The experts at Harvard Medical School weighed in on how much protein people should eat every day, plus how much is too much.
"Commonly quoted recommendations are 56 grams per day for men, and 46 grams per day for women," they stated.
As for whether it's possible to take protein consumption too far, the experts warned that high-protein diets have a higher risk of kidney stones. What's more, a high-protein diet that contains lots of red meat and saturated fat might lead to a higher risk of heart disease and colon cancer.
The experts advised: "For the average healthy person (who is not an elite athlete or heavily involved in body building), it's probably best to keep total protein intake to no more than two grams per kilogram of ideal body weight. That would be about 125 grams per day for a 140lb (63.5kg) person with a normal body mass index (BMI)."
Of course, every individual is different, and for tailored guidance on how much protein you should be eating, you should always consult your GP or dietitian.
As well as consuming more protein, Teags implemented other changes, including eating low-calorie, high-volume meals, not restricting herself, and upping her activity levels.
If you're looking to lose weight, always consult your GP for tailored guidance on how to go about this. The NHS recommends a slow and steady approach, advising slimmers to aim for a 1 to 2lb loss per week.
