Slimming diets and hard-hitting fitness routines are always in high demand, but their sustainability continues to be questioned by experts.
What's more, these approaches can prove most unhelpful for overweight individuals, whose bodies actively try to prevent permanent weight loss.
To shed light on the most effective weight loss methods, GB News reached out to one slimmer who lost more than seven stone after implementing minor changes to his daily routine.
Dean Drury's starting weight was 191.1KG (30st) on 15th September 2023, but this changed months after he joined the fitness program Man V Fat.
After committing to walking everywhere and cutting out sugary drinks, Drury shed nearly eight stone and has not looked back since.
“My weight is now 143.9KG (22.6st), meaning I have lost 47.2KG (7.5st),” he told GB News.
Dean lost weight after he stopped drinking fizzy drinks
DEAN DRURY
What is MAN v FAT?
In essence, the weight loss programme accommodates men with a higher BMI of 27.50 and over.
Each player is required to weigh in before playing a football match to help track their progress. They then accumulate points on and off the pitch based on the number of goals scored and pounds shed.
The objective is to incentivise players to lose weight, get fitter and improve overall health. MAN v FAT's website states that 90 per cent of players succeed in losing weight.
Dean's lifestyle changes
Dean claims the biggest improvements to his waistline came after he started covering more distance by foot.
“I basically walk every single day," he explained. "[I'd] walk as many miles as I can, wherever I go. We bought a treadmill at home. The weight has just disappeared by moving basically."
Stephanie Holbrook, Endurance Coach, believes that regular walking is among the best exercises for targeting belly fat.
“Walking is an excellent low-intensity exercise for torching belly fat and enhancing overall well-being,” she said. “As an endurance coach and athlete with experience training individuals aged 14 to 75, I’ve found that walking is the best way to boost fitness and trim belly fat.”
The expert quotes a study involving obese women who were asked to walk 50 to 70 minutes three times a week for 12 weeks. The respondents revealed notable reductions in waist circumference and body fat compared to those who did not.
Helpful food swaps
Dean’s portions also decreased as he started to lose weight, which he notes further enhanced his results.
“The main thing was calorie counting," he explained. “You get a lot of support and a lot of outreach talking to a lot of different people.
“Even things like yoghurt and lunches, I was finding that in the middle of the afternoon, I might feel a little bit hungry, and it might cause me to try to snack.
“I started having protein yoghurts and things that are packed full of protein. It just makes you feel a little bit full longer, which just stops you from snacking and gets you to your next meal if you like.”
Most weight loss transformations involve total abstinence from certain foods, but for Dean, finding healthier alternatives proved more useful.
A major change in this routine involved swapping out frozen foods for fresh produce, he explained.
“I was used to drinking fizzy beverages, Pepsi, Coke and all that sort of stuff," said Dean.
Although the jury is still out on whether artificial sweeteners offer more benefits for weight loss, the consensus is that they work.
“These drinks contain artificial sweeteners, which provide a sweet taste but won’t have an effect on blood sugar levels, which is good for people with diabetes,” explains the British Heart Foundation.
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The slimmer lost almost eight stone in 10 months
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Dean credits walking for his weight loss
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“However, the jury is still out about whether this will lead to weight loss or whether people consciously or unconsciously make up for the energy difference by eating more.”
Carlie Gasia, Certified Wellness Coach at Sleepopolis, confirmed that choosing squash over fizzy drinks leads to promising results.
“Fizzy drinks are loaded with sugar and calories, which can make you gain weight if you drink them a lot,” she explained.
“This swap helps you lose weight by cutting down on calories. Fizzy drinks have a lot of sugar and calories, while squash usually has much less.
“When you drink fewer calories than you burn, your body starts to lose weight. Plus, less sugar means fewer blood sugar spikes, which helps your body manage fat better and burn it more effectively.”
This advice extends to individuals who start their day with sugar-laden coffees, as often, these beverages trigger feelings of hunger later on in the day.
There is not a one-size-fits-all approach to weight loss, however, so each individual should investigate which approach best caters to their individual needs.
