Weight loss and How to Do It Right — Tips from and exercise scientist

By Ethan Farr, Myotherapist​

Weight loss, something that many of us want to do, however even more of us fail to do it, maintain it or just fall off the bandwagon way too early. When it comes to weight loss, there isn’t a one size fits all approach and many of us look for an easy/instant fix but weight loss that can be maintained doesn’t come all that easy and is more nuanced than that. People tend to oversimplify weight loss and say “just eat less” or “exercise more” or even “try [insert] diet” which, yes, all of these can work but I’m here to give you clearer ways you can go about achieving these things to help you hit your weight loss goals. ​

Firstly let's address this 'eat less' component of weight loss, for those who love numbers and calculating, you can count calories. To do this I would suggest using a BMR (basal metabolic rate) calculator online which will give you an estimated number of calories you need to live and complete day to day activities. From there you can reduce your calorie intake by 10-20%, maintaining that amount each day and you will see weight loss results.
However most of us, myself included, don't have the time or the desire to go through their calories with a fine tooth comb every day and it can potentially lead to unhealthy habits. I found that when I was doing this I developed a bad relationship with food and an unhealthy obsession with calories in versus calories out. Instead, when it comes to diet I find it easier to make small changes and/or add healthier options instead of cutting things out. 
Some examples include:

• Change soft drinks to their no sugar/diet variety. Soft drinks are full of sugar and they leave you feeling unsatiated, making it easy to over consume calories when drinking them
• Add more fruits and vegetables to your meals
• Change your highly processed foods (such as take away or junk foods) to more natural foods or homemade options like going from chocolates or sweets to fruits or yoghurts, chips to things like nuts or popcorn 
• Try to change snacking habits (this was the hardest for me) when you feel like snacking try having some water first and if you’re still hungry try going for fruits and vegetables 
• Try to keep yourself busy as it is very easy to eat to keep yourself busy or because you’re bored 

Next let's look at the 'exercise more' component. While it is true that if you do more exercise you will burn more calories then if you don’t exercise but it’s also important to think about the kind of exercise you’re doing. 
A lot of people focus on cardio as the go-to exercise for weight loss, and while cardio can absolutely help, it’s only part of the equation. Weight training, for example, is a game-changer. Not only does it help you burn calories during the workout, but it also increases muscle mass, which in turn boosts your metabolism and BMR even while you're resting. Building muscle helps your body burn more calories at rest, which can help with weight loss in the long run. When it comes to exercise, finding something that you enjoy and can stick to is key. 
It's easy to burn out if you force yourself into a routine that feels like a chore. Experiment with different activities—whether it’s cycling, swimming, yoga, or strength training—until you find something that makes you excited to move your body. Unfortunately exercise alone won’t necessarily lead to weight loss as you simply can’t ‘out train’ a bad diet. However, let’s not forget that exercise is great and holds many other health benefits long term and isn’t just a weight loss tool. It improves quality of life, improves day to day movement quality and improves mental health, not to mention it keeps you more independent well into your retirement years and reduces your risk of fall injuries as it helps to maintain your bone density.

Here are some basic movement goals to help you incorporate more exercise into your routine:

• 10,000 steps everyday (this can be achieved by adding a 20-30 minute walk to your daily routine) 
• Your choice of activity (bike, run, gym, dance whatever you enjoy) 2-3 times a week for at least 20 minutes 
• If you’re going to the gym you can reduce the time you need to spend at the gym through supersetting. What this means is instead of resting after a set of an exercise you go on to do another exercise that doesn’t use the same muscle group and alternate between the two. This way you can get a great workout done in half the time
• If you’re going from no exercise at all for the last few years, try to make your goals small and achievable. Give yourself time to recover instead of all exercise based goals. Aim to exercise once a week with some recovery/stretching sessions throughout the week then build up once you are consistently meeting these goals

Achieving sustainable weight loss is more than just following a set of rules, quick fixes and fad diets. It’s about making mindful, balanced changes that work for your body and lifestyle. These changes need to be something you can maintain ongoing, not just something you struggle with for 4-8 weeks. Whether you focus on small dietary adjustments, adding more physical activity, or cultivating a positive relationship with food, the key is consistency and finding what makes you feel good. Remember, weight loss isn’t just about numbers—it’s about creating a healthier, happier version of yourself. So, experiment, listen to your body, and keep going, even when progress feels slow. When it comes to weight loss I prefer to look at the direction of change rather than the magnitude of change, as long as you’re continuing to move in a positive direction you’re already kicking goals.

If you're ready to take the next step in your weight loss journey and need guidance tailored to your needs, book an appointment with me today. Let’s work together to create a plan that helps you achieve your goals in a sustainable, healthy way!