When it comes to weight loss, the recipe to success is staying active, eating well and making healthy lifestyle changes.
A medical director who has worked in weight loss management for over a decade spoke exclusively to GB News about how to effectively slim down without having to dedicate your life to the gym.
Dr Michael Chichak (MD) detailed several manageable strategies for those embarking on a weight loss journey. One of his top tips is to drink enough water every day.
He stated: “Staying hydrated is an important aspect of losing weight. Try drinking a lot of water – at least eight to 10 glasses every day – to help control thirst.
‘Try drinking a lot of water – at least eight to 10 glasses every day – to help control thirst’
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“Often people nibble on snacks when they are actually thirsty. Having a glass of water before meals can also help control meal sizes.”
In some specific advice for women over 50, one weight loss expert explained that “it’s more important than you realise”.
Indeed, she explained: “We can actually, as human beings, adapt to almost anything. We can adapt to extreme heat, extreme cold, not eating – and sometimes not sleeping. But the one thing that the human body can never adapt to is not drinking enough water.”
If you’re also looking to give your skin a boost, adding two ingredients to your H20 could have an anti-ageing effect.
Dr Chichak also encouraged slimmers to be more active, explaining that “exercise helps burn off calories and also improves overall health”.
He added: “It is essential to combine cardiovascular workouts like cycling, dancing or even brisk walking with strength training exercises that build muscle and increase metabolism.
“Little lifestyle changes like stretching during breaks, doing housework or even taking the stairs instead of the elevator can all make a difference.”
But of course, no amount of water or exercise can combat poor food choices. Emphasising the importance of enjoying a balanced diet, the doctor advised: “Eat a variety of wholesome and nutrient-packed foods like fruits, vegetables, whole grains, seeds, nuts and fish.
‘Exercise helps burn off calories and also improves overall health’
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“Try to avoid very processed foods as well as sugary drinks and snacks, since they only contain calories but no nutrients.
“Also, consider using smaller plates as they promote portion control, which is very important. Use cues like a sense of emptiness or fullness, boredom or stress to help guide portion sizes.
“Also, to achieve weight loss, you must consume fewer calories than your body burns per day. Beyond that, it’s important to prioritise lean protein intake to maintain your lean muscle mass during weight loss.”
Crucially, the expert concluded: “Always consult your doctor before starting a new diet or exercise plan, especially if you have underlying medical conditions. They can provide personalized recommendations and monitor your progress to ensure it is safe and effective for you.”
