Cutting out all your favourite foods, spending two hours a day in the gym, and completely overhauling your lifestyle. Sound familiar? You're probably approaching weight loss the wrong way.
Contrary to popular belief, you don't have to turn your entire life upside down to transform your body. In fact, while drastic changes can reap impressive results in the short term, these often prove unsustainable, and you pile on the pounds soon after losing them.
Slimmers know all too well that half the battle with weight loss is keeping it off, so a slow and steady approach is often better.
According to fitness coach Laura Coen, it's all about the small habits you can stay consistent with, as these result in "massive changes" over time.
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"You do not need to change your entire life to change your life," she told slimmers on TikTok.
As for nutrition coach Jessie Golden (@jessiemgolden on TikTok), the sentiment also rings true.
Speaking to her followers, she said: "I'm going to tell you a very important secret when it comes to getting leaner, without losing your mind or being weird about food – and keeping it off long-term.
"No one around you should be able to tell that you are dieting, that you are actively trying to lose body fat."
Moving more is an easy way to achieve a calorie deficit
| GETTYThe expert emphasised that a calorie deficit is required for anyone who wants to lose weight. However, there are so many ways to achieve this.
Drinking more water, doing more exercise, adjusting your portion sizes, and making food swaps are just a few simple strategies. Ditching processed foods and booze can also make a big difference.
"But these changes should be subtle. This is what allows you to be consistent with the process, protect your relationship with food, and if you are patient enough to actually see the results manifest, once you're in that groove, it's so subtle that you barely even notice."
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You can still enjoy your favourite foods – just reduce your portion sizes or make a slight tweak
|GETTY
You're more likely to stick with small changes; huge revamps are often too difficult and unrealistic, losing their appeal quickly.
For example, if you usually have one chocolate bar per day, it's easier to reduce this to half a bar per day than to cut out the treat entirely. Or, you can swap your favourite milk or white chocolate bar for dark chocolate, which is more satiating and rich in antioxidants.
Similarly, making your go-to meals a little more nutritious is a safer bet than pledging to eat chicken and broccoli for every meal.
You're more likely to stick to it, it'll be easier to transition into maintenance, and you'll actually enjoy your food – result!
Easy ways to do this include swapping white pasta, rice, and bread for wholegrain varieties, piling your plate with veggies, and snacking on plain popcorn rather than crisps.
Alternatively, if you want to eat your favourite treats, consider reducing your portion sizes.
Depriving yourself of your favourite foods can actually backfire, leading to cravings, bingeing, and overeating, all spelling weight loss disaster.
Slimmers flooded the comments section, agreeing with the nutrition coach.
"This is really good advice – drink a little less, move a little more.
"Sauté with water and use half the olive oil. These are small but meaningful ways to cut calories and not lose your mind," stated one TikTok user.
"Yes, this! I've lost a significant amount of weight over the past year, and only one other friend who was on a similar journey knew I was trying to lock in," a second slimmer agreed.
"Subtle, sustainable changes and keeping it to myself were the best things I ever did."
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