Weight Loss

Despite what the post Christmas surge in gym attendance might suggest, sweating it out on the treadmill is not the most efficient way to lose your extra padding. Weight loss happens when your body requires more energy and calories than you’re putting in, and so is forced to break down the molecules in your fat cells for fuel.

“There are countless ‘fat-burning’ diets out there, from keto and paleo to intermittent fasting, but all rely on creating a calorie deficit,” says Kyle Green, a fitness model and body transformation coach. “Aim for a deficit of between 250kcal and 500kcal per day and see how your body responds.” There are two simple ways to work towards a 250kcal deficit: first, consume less (eat two fewer biscuits); second, move more (add a 25-minute run). Of those, cutting the extra snack is generally less of a faff.

An over-reliance on exercise has its downsides, too. One study conducted by the Pennington Biomedical Research Center in Louisiana found that those who trained for an average of half an hour per day didn’t lose any more weight than those who averaged 15 minutes – the more committed exercisers subconsciously “rewarded” themselves for their hard work by eating more food.

As well as tracking your calorie intake, Green advises boosting your non-exercise activity thermogenesis (NEAT). This covers any movement that isn’t part of your structured training plan, such as walking to the shops, cleaning the house, or running around after the kids and/or dog. After all, if your YouTube dumbbell workout leaves you trembling and sofa-bound for the following 48 hours, its aggregate effects on your activity levels won’t be positive.

Where exercise does come into its own is weight maintenance. Research shows that people who form good fitness habits alongside switching up their diets are far more likely to stick to their plans. So, think less about burning fat and more about bulking up your willpower.

The Decider Diet