A PROBLEM SHARED

Got a problem? Dr Ranj Singh is here to off er his advice

I feel your pain. As someone who also struggles to stay a healthy weight, but adores food, I know just how diff icult it can be. In simple terms, all diets work because they involve varying degrees of calorie restriction: if the number of calories you consume is less than the amount you are using up, you will lose weight. Diff erent diets will dress this up in diff erent ways, which can make them more or less eff ective depending on your individual circumstances. It is all about fi nding the right one for you. I always tell people that there are fi ve keys steps to achieving a healthy weight and lifestyle.

1 Be motivated. Ask yourself: are you truly ready for change? What do you hope to accomplish? What will help you? What gets in your way, and how can you overcome those obstacles?

2 Choose a plan that works around you. It must fi t into your routine, and suit your habits and preferences. For example, meat lovers are likely to enjoy a protein and fat- heavy plan, such as keto or Atkins, while others may prefer more intermittent fasting, such as 5: 2.

3 Pick a plan you can sustain. Some involve a “kick start” period where you see rapid results, but you may struggle to keep this up. Instead, make gradual changes, aiming to lose one or two pounds per week. 4 Add in exercise. Dieting is two thirds what you eat and one third what you do. Physical activity will help you shift weight, and also get you fi tter and healthier. Plus those endorphins will improve your all- round mood. You don’t have to join a gym or pay a personal trainer, just introduce more activity into your daily routine. Start with short bursts of exercise, then increase week by week.

5 Make sure your plan is healthy. Avoid diets that involve signifi cant restrictions or excluding lots of food groups as this could cause you problems later. Stay as balanced as you can and opt for a diet that is as nutritionally complete as possible.

Whichever diet you choose, don’t expect to shift the pounds immediately. It is better and more sustainable to do things gradually. If you falter or fall off the wagon, don’t beat yourself up. Just jump back on and keep going. We all have bad days — trust me.

I have been overweight for most of my adult life and was recently told that I need to lose a stone. However, nothing seems to be working and I’m really struggling. What is the best diet for me to try?

“Choose a diet that fits into your routine and suits your preferences”