_{The 5 most searched weight loss questions in 2023.}

How can I lose weight?

The body is very complex, but to keep things simple – we need to create a calorie deficit in order to lose weight. Even if we are largely sedentary, we still burn thousands of calories daily. Our body requires fuel in order to keep us alive and functioning – thinking, breathing, digesting… it all takes calories! The amount we burn at rest is influenced by a number of factors, including our age, sex, height and genetics. For example, men do typically burn more calories than women due to their higher proportion of muscle.

So, how do we create this calorie deficit? Ideally, gradually. While low-calorie diets (500+ calories below recommendations)may initially cause a significant loss, it is not healthy for our bodies or mind long-term. If we don’t eat enough food (especially nutrient-dense food),we not only risk malnutrition, but may also experience stubborn plateaus, along with unpleasant changes in mood, metabolism, energy levels and digestion to name a few. It’s also important to highlight that we are not robotic in nature– our minds are just as involved in eating and with any restriction, often comes the desire to later overindulge or ‘rebel’ when our willpower isn’t as strong. Save yourself the turmoil and approach weight loss with the awareness that these lifestyle changes are a forever thing.

The next step is figuring out where you can sustainably cause this slight calorie deficit. Some focus on reducing or swapping snacks for lower calorie alternatives. Some focus on reducing their portion sizes or bulking out their meals with extra veggies. Some focus on incorporating more movement into their day-to-day. Start small and don’t beat yourself up if these changes don’t stick straight away – habits take practice! The real secret: Consistency. So, create a healthier life that you enjoy!

Does eating at night make you overweight?

So, a calorie is a calorie and whatever time you eat it that is the same - however when we are tired - naturally at night we are prone to eat more to feed our tired brains and the brain craves processed carbs when it is tired so having a cut off after our last meal can help reduce unwanted snacking. The gut also needs time to self-clean and repair itself for the next day so eating late into the night is not ideal. Night eating can also negatively impact our sleep which in turn will make us more hungry the next day. Fuel your day throughout the day when you are most active.

Apple cider vinegar and weight loss

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims. If you suffer from acid reflux pouring acid which vinegar is will aggravate that condition and is not recommended.

What foods help the most for weight loss?

While we all wish there was a magical food that helped shed the pounds, weight loss still largely boils down to if we are eating less than what we burn. But quality over quantity does still matter! When it comes to creating this slight calorie deficit, it is essential that we prioritise foods that are nutrient rich. In other words, foods that are naturally high in the vitamins and minerals our body (and minds) thrive from. To put it simply – if it grows from the earth, it is likely abundant in goodness. Fruits, veggies, pulses, nuts, seeds… This is the closest we’ll get to the marketed ‘superfood’.

We can reduce portion sizes to create this slight calorie deficit, but we may experience increased feelings of restriction or hunger. Most fruit and veggies have a high-water content, meaning they can provide the same ‘bulk’ to our meals without all the extra calories. For instance, swapping the same size serving of fried rice with cauliflower rice could equate to 270 less calories (along with all the added nutrients!) Prioritise nourishment and the loss will follow.

Do I need to exercise to lose weight?

Exercise is not only important to keep your body healthy, but it is also a great way to help your mental health and reduce everyday stress.

You do not need to buy gym memberships, you can go for a walk, have a dance in your kitchen while your kettle boils, do some squats while your bath water is running! There are lots of free and fun activities for you to try.

NHS guidelines suggest aiming for at least150 minutes of moderate intensity activity per week. Aim to exercise at a level where you become a little out of breath but can still speak in full sentences. Take time to warm up before and to cool down after exercise. If you begin to feel more breathless, slow down and rest.

If you are new to exercise, start slowly and build up gradually. You don’t need to exercise at a high intensity to burn calories. Stress and lack of sleep can also affect fat loss because they can lead to increases in the stress hormone cortisol, affecting appetite.

Stress-relieving and good sleep-promoting activities can include mindfulness, breathing techniques, and gentle exercise like tai chi and yoga.

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