The 10 Essentials you need for Weight Loss by Nutritional Therapist Mark Phillips
Embarking on a weight loss journey can feel overwhelming, but with the right approach, it’s entirely achievable. As a Nutritional Therapist, I’ve helped countless individuals shed pounds and improve their overall health. The key to success lies in understanding the essentials that work together to make lasting changes. From creating a calorie deficit to ensuring proper hydration, these ten tried and tested strategies will set you on the path to sustainable weight loss and a healthier lifestyle.
1. Calorie Deficit
You should aim to be in a calorie deficit as it’s the only way to lose weight. This method is used by all weight-loss and slimming companies as it’s scientifically proven to help you lose weight and body fat. Companies just package it in different ways but it’s the science that works. To lose one pound of fat you need to burn 3,500 calories. So making sure you are in a calorie deficit is the first thing that should be on your list.
2. Protein
It is essential you eat enough protein your body needs to start the fat-burning process. We recommend that you have an intake of one gram of protein per pound of body fat. So for example, if you weigh 140 pounds, you consume 140 grams of protein. This has been found to be essential for weight-loss and muscle building. Good sources of protein consist of eggs, fish, meat, Greek yoghurt, nuts and seeds and you can eat protein in a variety of ways to hit your daily targets.
3. Fibre
You should consume up to 25-30 grams of fibre per day to aid your digestion. Eating whole grain foods and fruit and veg will help you with this and keep you fuller for longer. Fibre contains no calories so it is key for your weight-loss journey and something you should aim to consume every day for good gut health.
4. Steps
You should try and build up to 10,000 steps per day to help create your calorie deficit when consuming your structured macros alongside. Hitting 10,000 steps (depending on your stride length and walking speed) is burning an estimated 400-500 calories. This, with the right amount of calories, will start the fat-burning process. Walking can cut the risk of heart disease by over a third and you can get your steps in by walking on a treadmill on the spot or taking the dog for a walk.
5. Tracking
You can track all foods and drinks you consume and weigh your foods accordingly to aid weight-loss. This helps you to know what’s going in and out of your body to ensure you are in a calorie deficit and are accurate.
6. Weight Resistance Work
Every study out there shows that doing some form of resistance training boosts your metabolic rate and helps keep burning calories so you lose weight. This maintains your muscle mass and can be done using hand weights, medicine balls or kettlebells. If you are in a calorie deficit too long, you BMR will eventually start going down little by little and doing weights or any resistance work is a great way to keep this maintained and primed for weight-loss.
7. Sleep
Sleep is very important to your weight loss targets and you should aim to get six to eight hours of sleep per night for recovery and to aid your weight loss journey.
8. Water intake
You should try to consume one to two litres of water per day to stay hydrated and aid your body in controlling temperature, hormones and salt levels. Being dehydrated as you get older is very dangerous and you should monitor your water intake hourly if this is required. Water controls a number of functions in the body including temperature, hormone levels and hydration.
9. Weight Plateau
You may have periods where you can’t seem to move on the scales. If you’re experiencing this, you can do a refeed strategy where the next day you lower your protein and fats slightly and increase carbs by a large margin. This is a great way to fill out the liver and muscle glycogen, providing you with a short diet break and this will also aid in recovery and extra energy and get you going again. Other methods that work can be reducing your calories and carbs and increasing your protein levels to get things moving again on the scales.
10. Reducing Calories
If you feel the need to reduce calories, first of all, ask yourself why. If it’s working and it’s not broken, don’t try to fix it. You are losing body fat and weight steadily and it is coming off. If you reach a weight plateau, there are always ways to get you to lose weight again in a safe and controlled manner.
Conclusion
Losing weight is about more than just cutting calories—it’s about building habits that support long-term health and well-being. By incorporating these ten essentials into your daily routine, you’ll not only see progress on the scales but also feel stronger, more energised, and empowered in your journey. Remember, weight loss is a process, and consistency is key.
If you need guidance, don’t hesitate to reach out for personalised advice to help you reach your goals safely and effectively.
