Dr Nick Fuller
Leading Obesity Expert at the University of Sydney and founder of Interval Weight Loss.
Looking to shed a few kilos but feeling less than motivated? You’re not alone! Whether you're running low on energy or just prefer a more laid-back approach, there are plenty of ways to kickstart your weight loss journey without turning your life upside down. In this blog, we’ll share some easy, quick tips to help you lose weight faster, all while keeping things chill.
Ready to kick off your weight loss without breaking a sweat? Check out Dr Nick Fuller’s Interval Weight Loss Program! It’s perfect if you’re after a straightforward, no-fuss approach. This science-backed program is great for beginners and focuses on steady, sustainable results. It cleverly cycles between weight loss and maintenance, so you’re less likely to bounce back to old habits. Plus, it’s flexible enough to fit right into your lifestyle and preferences.
Transform your life with a hassle-free method that works with you. Reach out today to discover more or to sign up!
When it comes to shedding those extra kilos, the thought alone can feel exhausting. However, with a few clever tweaks to your daily routine, you can drop those extra kilos without overhauling your routine. Here are simple strategies for the lazy girl who wants to see results without breaking a sweat.
You don’t need complex recipes to eat better. Just swap in more whole foods, fruits, veggies, and grains to make your diet healthier and keep your calorie count in check. These foods help you feel full longer, making it easier to skip unhealthy snacks. Start by adding a fruit or veggie to each meal, and you’ll notice you’re eating less but feeling more satisfied, thanks to their high fibre and water content.
And don’t ditch the carbs! Cutting carbs from your diet might actually lead to weight gain. Instead, focus on incorporating healthy carbs to fuel your body and keep your energy up.
Stress can really mess with your weight, as high stress levels lead to the release of cortisol, a stress hormone. A 2017 study found that cortisol might be linked to carrying extra weight, especially around the waist. So, those higher cortisol levels could mean more of that stubborn belly fat we often talk about.
Combat stress with simple strategies like deep breathing or a quick daily meditation. These practices not only help manage stress but also curb those stress-induced snack cravings. A calmer mind makes it easier to stay on track and maintain a healthy lifestyle.
Portion sizes can be sneaky troublemakers when it comes to weight gain. A review published in the British Journal of Nutrition found that cutting down portion sizes can really help lower your daily calorie intake. The study showed that smaller portions lead to a decent drop in daily energy intake, which can help keep weight gain at bay.
A simple fix is to use smaller plates for your meals. This trick helps you eat less without having to constantly monitor every bite. Over time, you'll get used to feeling satisfied with smaller portions. To start, use measuring cups or a scale to get a feel for what a proper serving should look like.
Does exercise help you lose weight? Definitely.
So get active in small, easy ways throughout your day. Try stretching during TV ad breaks or taking a quick walk instead of scrolling on your phone. Parking a bit farther from the store or taking the stairs can also sneak in some extra movement. These little changes can boost your daily calorie burn and help you manage your weight without needing a formal workout routine.
Protein is key to staying full and satisfied. Eating protein at every meal can help control hunger and aid in managing your weight. The Recommended Dietary Allowance (RDA) for protein is a straightforward 0.8 grams per kilogram of body weight, or 0.36 grams per pound.
Boost your protein intake by adding seeds to your cereal or tossing nuts into your snacks. You can also include dairy like yoghurt or cheese in your meals. These simple additions not only help curb your hunger but also support muscle maintenance and repair.
A lot of hidden calories come from sugary drinks. Swap them out for sparkling water, unsweetened herbal tea, or black coffee. These easy changes can cut down your daily calorie intake and help keep your blood sugar levels steady. They’ll also help you avoid those pesky sugar crashes and keep you feeling balanced and healthy.
Curious to know more about calorie intake? Click here to know the truth about ‘calories in, calories out’ formula for losing weight.
Don’t underestimate the power of a good night’s sleep! Consider 7 to 9 hours of quality rest each night to keep those hunger hormones in check. Set up a bedtime routine, cut down on screen time before bed, and create a relaxing sleep environment. Good sleep helps stabilise your appetite and gives you the energy to tackle your day.
For more tips on getting a great night’s sleep, check out our article Seven Best Tips to Fall Asleep Quickly.
Losing weight doesn’t have to be a major struggle. With these simple tips, you can make real progress towards your goals without major disruptions. It’s all about making a few smart tweaks to your daily routine and staying consistent.
Want to level up your game? Check out our Interval Weight Loss (IWL) program! It’s not just a quick fix or another fad diet—it’s a long-term plan that’s got science on its side to help you avoid regaining weight and develop a healthier relationship with food and exercise. With IWL, you get flexible meal plans, delicious recipes, exercise tips, and tools to keep track of your progress. In addition, you’ll be part of a supportive community of folks like you, all working towards their own health goals.
Dr Nick Fuller is the founder of Interval Weight Loss and is a leading obesity expert at the University of Sydney with a Ph.D. in Obesity Treatment. Dr Fuller is also the author of three best-selling books and his work been published in top ranked journals in the medical field, including JAMA, Lancet and American Journal of Clinical Nutrition.