Embarking on a weight loss journey can be daunting, but with the help of diet, exercise and lifestyle changes, it's possible to make substantial progress.
Expert-approved programmes can also be very helpful if you're not sure where to start. A slimmer who documented her transformation on TikTok shared the steps she took to lose 4st 10lb.
The creator, who goes by Nyn's leventj (@noinksi), started her journey with the viral 75 Hard programme.
75 Hard, created by Andy Frisella, is described as a "transformative mental toughness programme". It promises both physical changes and major mental improvements over 75 days (around 2.5 months).
'Weight loss is hard work, but if you really want it, you can do it'
TikTok/@noinksi
In one clip, @noinksi told her followers: "Weight loss is hard work, but if you really want it, you can do it. I fell in love with the process and working out."
During the programme, the slimmer implemented several habits that encompassed diet, exercise and lifestyle.
75 Hard rules
- Follow a diet plan
- Do two 45-minute workouts every day (including one outside)
- Drink a gallon of water every day (around 3.8 litres)
- Read 10 pages of non-fiction every day
- Take a daily progress picture
After completing 75 Hard, @noinski trained for the prestigious fitness competition Hyrox, as well as a half-marathon.
It's important to note that the 75 Hard programme is undeniably tough and comes with a health warning for those who want to take part.
An advisory on its official website reads: "You should consult your physician or other health care professional before starting 75 Hard or any other fitness programme to determine if it is right for your needs. Do not start 75 Hard if your physician or health care provider advises against it."
For those who aren't able to carry out 75 Hard, many opt for an easier version of the challenge, dubbed 75 Soft.
In this challenge, participants must incorporate more nutritious foods into their diet, reserve alcohol for social occasions, exercise for 45 minutes every day (with one workout a week focusing on active recovery), drink three litres of water daily, and read 10 pages of a book every day.
While many slimmers report incredible results following the programmes, signing up for a 75 Hard or Soft challenge isn't necessary for weight loss.
Simply eating better, adhering to a calorie deficit, and moving more is enough for slimming success.
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Slimmers are advised to get active for 150 minutes a week
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The NHS provides detailed guidance on how to slim down safely and sustainably, advising a weekly weight loss of 1-2lb.
NHS-approved weight loss tips
- Get active for 150 minutes a week
- Aim to get your five-a-day
- Read food labels, opting for products with more green colour coding than amber and red
- Swap sugary drinks for water
- Cut down on high-sugar and high-fat foods
- Share your weight loss plan with someone you trust
- Do not lose weight suddenly with diets, and do not skip meals
- Do not stock unhealthy food
- Eat leftovers the next day rather than continuing to eat when you are full
For more detailed advice and resources on weight loss, visit the NHS' dedicated web pages. Consult your GP for more tailored advice.
