Weight loss: the truth

While there may be a wealth of approaches to help you get to your ideal weight, there are, at the basic level, just a few fundamental rules for weight loss. Check out what they are...

By fitness and nutritional expert Dax Moy

As a lecturer to health and fitness professionals and a personal trainer I am constantly asked "what's the best weight loss diet?" and "what do you think about X's new workout video or the 'wonder ab blaster?'" I always answer the same way.

There is no ONE secret to successful healthy weight loss and fat loss! Rather, success in this area comes as the result of paying close attention to the following rules.

Eat less than you burn
Excess calorie intake is the main reason for unwanted weight gain, yet many people still not fully aware of the link between the foods they eat and the calories they burn on a day-to-day basis. If you want to eat what you like and you want to be thinner then you need to be more active. I'm not recommending joining a gym here (though you can if you want to). Simply adding small amounts of extra activity and exercise into your life is the best way to control your weight and will lead to long-term improvements.

Choose a quality over quantity eating plan
The old saying 'you are what you eat' is especially relevant in today's nutritional minefields - supermarkets. The pesticides and additives present within our food supply affect our hormonal and biochemical make-up, making foods harder to process and leading to all kinds of problems, including overeating.

Try to shop from organic and non-processed food sources. Though initially more expensive, this food is more nutritious, meaning that you'll need to ingest less of it to satisfy your body's nutritional requirements.

Also, try breaking your daily food intake into five to six portions and eat at two to four-hour intervals. This will ensure a steady flow of nutrients without leaving much for fat storage.

Use a zig-zag approach when cutting calories
Many traditional diets fail because of their effects on metabolism, but cyclic diets or 'zig-zagging' can be extremely effective at maintaining muscle while losing body fat. Simply reduce your calories over two to three days and then have one day where you eat a little bit more. It's important to remember never to drastically cut calories for extended periods, as you'll end up losing muscle!

Increase your strength training and cut back slightly on aerobic work
Strength training increases muscle mass, which, in turn, increases metabolism (every pound of muscle in your body requires 50-plus calories per day to maintain it). Want to burn more calories? Simply gain more muscle! Conversely, too much aerobic training releases the stress hormone cortisol. This hormone will break down muscle tissue, leaving you with a potentially slower metabolism. Try adding some strength training to your exercise and work your cardiovascular system hard enough to get mildly breathless. You'll be very surprised at the results.

Perhaps the ultimate truth is that weight loss takes consistency and effort and only you can provide those ingredients.

Do you agree? What is the best way to lose weight? Tell us below.

Diets that work

Get more diet and weight loss tips from Zest and netdoctor.co.uk