As many Britons embark on their 2025 weight loss journeys, experts are emphasising the importance of making sustainable, long-term changes rather than focusing on short-term results.
Pharmacist at Oxford Online Pharmacy, Kiran Jones, spoke exclusively to GB News about how success lies in making manageable adjustments to your daily routine. For example, slimmers may want to swap their processed snacks for fruit, vegetables or rice cakes and start moving for 150 minutes per week.
The expert stated: “The best way for people to get started with weight loss in the new year is by making small changes that you can stick to long-term.
“For example, it is recommended that adults should get 150 minutes of physical activity per week. This does not have to be just one activity, so pick a few things you enjoy doing like cycling, walking, jogging, weightlifting or anything that gets you moving.”
Adults are advised to aim for around 150 minutes of physical activity per week
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But according to the expert, “diet is just as – if not more important – than exercise when it comes to weight loss”.
Kiran explained: “This is because a calorie deficit is vital for achieving weight loss and without making modifications to your calorie count, it will be harder to burn fat through exercise.”
Offering some top tips on how to improve your diet, Kiran advised: “When doing a food shop, try to stock up on healthier foods. Swap refined carbohydrates for complex carbohydrates that are high in fibre, such as brown rice, wholemeal bread and potatoes with the skin on.
“Cut down on sugars and fats, cut back on salt and try to cook meals from scratch. Making healthy changes to lose weight does not mean your meals cannot be enjoyable though. Plenty of foods are low in calories and seasoning will help add flavour.
“There is also a myth that you should stop snacking when you want to lose weight. It is not the snacking that is the issue, it is the kind of snacks you are having.”
Naming the best snacks to opt for on your 2025 weight loss journey, the expert said: “Grab some fruit, vegetables or rice cakes instead of crisps and chocolate, which are high in fat, sugar and salt.”
Picking out the correct foods to be in a calorie deficit can be difficult as there are many options for people to go for when on their weight loss journey.
Kiran advised: “Prioritise foods that will keep you fuller for longer and provide your body with all the necessary nutrients, like protein and fibre. Lean proteins like fish, chicken, turkey, eggs and Greek yoghurt will keep hunger at bay and your body will burn more calories digesting it.
“High-fibre foods like fruit and legumes, grains and lentils can also take longer to digest and keep you feeling full, which will help to keep you in a calorie deficit and burn fat.
“Sugary beverages like sodas, coffees, alcohol and energy drinks are full of liquid calories that can easily push you over your recommended intake and make weight loss difficult.”
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‘When doing a food shop, try to stock up on healthier foods’
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Retaining consistency with your weight loss path is one of the toughest parts for people, with many giving up before the month of January has even finished.
The expert said: “To ensure you do not get bored of your new diet or exercise routine, it is important that you vary the foods you are eating and exercise you are doing week to week. This could mean writing out weekly meal plans or creating a fitness schedule that consists of a few activities like yoga, Pilates or running in between gym sessions.
“It is important that you stay motivated on your weight loss journey. Tracking your progress each week can be good for accountability and to see how far you have come while buddying up with someone going through a similar journey can be great for support.
“Alongside the visible signs, it is also vital to make healthy lifestyle changes to stay consistent with your new routine. This may mean changing negative habits like going to bed late, not drinking enough water or spending too long indoors, which can all block productive weight loss.
“It is best to lose weight gradually to keep the weight off. By making small changes, you should aim to lose one to two pounds a week as this will make it easier to keep the weight off.
