Starting a weight loss journey can feel overwhelming but it’s possible to see significant results with just a few lifestyle changes.
A certified nutrition coach and personal trainer shared her top three tips for “beginners trying to lose weight”, emphasising that these are “lifestyle changes” rather than quick fixes. She advised moving more, eating more whole foods and staying hydrated with plenty of water.
Gianna (known as @gianna.gfit on TikTok) told slimmers: “You have to move more. If you’re somebody who doesn’t exercise at all, I’d recommend starting with walking for 30 minutes per day.
“After you do this for the first couple of weeks, I would recommend moving into a solid strength training programme. That way you can focus on building muscle.
‘If you’re somebody who doesn’t exercise at all, I’d recommend starting with walking for 30 minutes per day’
TikTok / @gianna.gfit
“First, you definitely want to start by building the habit of exercising in general. That way you won’t burn yourself out or feel uncomfortable going into a gym setting right off the bat.”
Walking is hailed as a weight loss strategy, with one personal trainer calling it the “number one” exercise for burning belly fat.
The expert explained that while running, rowing, cycling and HIIT workouts all burn calories “very quickly”, the “overwhelming majority of people can’t actually stick with traditional cardio long enough for fat loss to reach stubborn areas”.
Walking, however, is simple, easy to incorporate into your day and requires a lot less motivation than undertaking an intense workout.
The expert said: “If you crunch the numbers, you’ll actually find that the calories burned from simply walking can very quickly add up to a meaningful amount.”
For those who are already walking for weight loss, making a slight change to your stroll could “jump-start” your weight loss over 50.
Slimmers who are keen to find a more high-intensity exercise might also want to try running, as this “burns calories and boosts metabolism”.
As well as moving more, Carey advised people at the beginning of their slimming journey to focus on eating “whole foods”.
The expert explained: “When I say whole foods, I mean things like fruits, vegetables, lean proteins and whole grains.
“That will give you a tonne of nutrients – such as fibre – to really help with your digestion and energy levels and keep you full and satiated throughout the day.”
Following a nutritious diet that keeps you feeling full will stop you from reaching for unhealthy treats throughout the day.
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‘You definitely want to start by building the habit of exercising in general’
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According to the expert, eating more whole foods will actually cause the body to “crave” them
For those looking to incorporate more whole foods into their diets, the British Heart Foundation provided a good rule of thumb. Experts said: “The term ‘whole foods’ generally describes foods that are left close to their natural state. It can also describe a way of eating that’s based on them.
“There isn’t any official definition or list of whole foods, which means opinions differ on what’s included. But there’s a general agreement that foods like fruit and vegetables, nuts and seeds, beans and lentils, milk, whole grains and unprocessed meats and fish are whole foods.
“Meanwhile, foods like ready meals, processed meats or products with added sugars, salt, fats or any additives are not.”
Finally, the weight loss guru encouraged beginner slimmers to drink more water, explaining that water is not only hydrating but it aids digestion and also helps to keep the body feeling full. This is because we often confuse thirst with hunger.
