Simple Steps for Weight Loss

When it comes to weight loss, there isn’t one solution that will lead to immediate results. There are plenty of factors that lead to healthy weight loss, from consistent exercise to saying goodbye to ultra-processed foods and prioritising a balanced diet of whole foods. Here are some simple steps for weight loss you can start today to get you on the right path to achieve your health goals.

Step 1: Prioritise protein

Protein is one of the ultimate keys to weight loss; it increases satiety, improves thermogenesis (the process of producing heat by burning calories), improves sleeping metabolic rate, and maintains muscle mass while losing weight.^1,2,3 We recommended eating at least 60g of protein a day as a  first step to weight loss. While it might feel difficult to reach that target some days, there are plenty of convenient ways to get more protein into your diet: for example, protein shakes, like The Fast 800 Shakes, can contain a large portion of your recommended daily protein in just one tasty drink. 

Step for today: If you’re struggling to reach 60g protein per day, explore our range of high protein, convenient productcs to give you a helping hand.

Step 2: Keep your gut happy

Focusing on gut health is one of the most important steps to weight loss. Your gut microbiome can help regulate your mood, sleep, immune system, nervous system and your weight. Extra-intestinal disorders like metabolic syndrome, cardiovascular disease and obesity have all been linked to gut health, so it’s essential to support your gut microbiome to prevent these issues. Eating plenty of fibre, pre and probiotics, and a diverse range of plant foods helps to keep your gut healthy, which is why we included all of this in our Shakes too.

Step for today: Add an additional serving of vegetable to each meal for a simple fibre boost.

Step 3: Get plenty of sleep

Studies show that good sleep is associated with weight loss and poor sleep is associated with weight gain, so aim for 7-9 hours sleep a night. Getting more sleep is a great first step for weight loss as it can help reduce your appetite, improve your food decisions during the day and can make exercise easier with increased energy levels.⁴ Sleep deprivation increases cortisol and ghrelin (stress and hunger hormones) which are linked to weight gain, and more sleep encourages more of the hunger reducing hormone leptin.

Step for today: Go to bed earlier tonight and see how it affects your appetite and energy levels tomorrow.

Step 4: Move your body

Of course, another one of the key steps for weight loss is physical exercise. Numerous studies have proven the benefits of combining high-intensity aerobic exercise (or HIIT) with resistance training as they increase energy levels, maximise fat loss and maintain muscle mass. Exercise also curbs your hunger so you’ll find that more physical activity reduces the frequency and severity of hunger sensations.

Step for today: This evening, while you’re brushing your teeth, try some squats or calf raises – small steps can lead to big changes.

Step 5: Stay hydrated

Our final step for weight loss is staying properly hydrated. Drinking plenty of water suppresses appetite, boosts your metabolism and makes exercise much more efficient. Studies have shown that increased hydration reduces the risk of developing obesity and type 2 diabetes, and can increase lipolysis, which is the metabolic process of breaking fat molecules down into glycerol and free fatty acids which are important energy sources.⁵ Most adults need around 2-2.5l of fluid a day, so stay hydrated by drinking water or herbal teas. 

Step for today: Rather than reaching for a snack if you feel peckish, try having a warm cup of herbal tea or a large glass of water flavoured with a wedge of lemon or lime.

Weight loss journeys can be difficult if you don’t prepare, so we’ve made busy days easy to get through with our range of weight loss support products, helping to keep you on track towards your goals. If you decide to take just one simple step for weight loss today, try our range of Shakes as they cover several of our key tips: they offer a large dose of your daily protein, plenty of fibre, vitamins and minerals, all in a hydrating, delicious drink that keeps you full and energised.