For those who have a lot of excess weight to lose, this may seem like an impossible task. However, with a few lifestyle, diet and exercise tweaks, it is possible to see - and maintain - results.
Woman's fitness trainer Lauren Seale (laurenseale_) took to TikTok to share how she dropped 5st between December 2019 and October 2023. She went from almost 16st to under 11st, meaning an impressive weight loss of around 5st. Adding more protein to her diet made a major difference.
The slimmer revealed she used to have a very unhealthy relationship with food and did not exercise - she even felt out of breath when she walked up the stairs.
Lauren previously lost weight using an unhealthy routine but piled it on again. This time, she decided to incorporate healthy habits into her lifestyle.
Eggs are considered to be one of the best sources of protein
GETTY IMAGESLauren enlisted the help of an online coach who provided her with a meal plan and workout plan as part of a challenge.
This helped her "build the foundation" of her whole weight loss journey by giving her some key information about what it takes to lose weight healthily and safely.
She saw results when she maintained a calorie deficit, however, she advised slimmers not to do this for long periods.
The slimmer recommended a maximum of three months, then taking two or three weeks off to "eat at maintenance". Your maintenance calories is how many calories you can eat in a day without seeing any changes to muscle or fat tissue.
Crucially, Lauren "prioritised" the amount of protein she was eating to see results. She said: "I had never realised how important this was until I started working out and weight training.
"But not just for your muscle development and growth, it also helps you keep fuller for longer. The more protein you eat within your meal, the more full that makes you feel, the less that you crave more food - and it's just easier to be within that calorie deficit."
The best protein sources to include in a healthy diet are beans, peas and lentils, nuts and seeds, lean meats, fish, dairy products and soy products.
The slimmer also changed her mindset, accepting that true results take time and this is better than "quick fixes".
She warned that wanting to lose as much weight as possible is not the way to go: it's not sustainable or healthy to be in too much of a calorie deficit.
The slimmer focused on the "small wins" that made a big difference over time. Guidelines typically recommend that slimmers lose weight gradually, dropping around 1-2lb (0.5-1.0kg) a week.
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Beans are very rich in protein
GETTY IMAGES
To keep the weight off after a huge transformation, Lauren recommended incorporating foods into your diet "that you actually enjoy".
This can mean finding healthy alternatives to your favourite meals. She said: "You don't have to just eat chicken and rice. Eating healthy can be so tasty and fun."
Finally, the weight loss guru revealed that it's still possible to indulge in treats. Lauren said: "I have chocolate every single day and I still lose weight. I have a small Freddo bar instead of a big share bar but it really satisfies my sweet tooth."
Whether it's chocolate, cookies or crisps, Lauren advised enjoying small portions of these regularly to avoid huge cravings resulting in major overindulgence.