Completely overhauling your diet and exercise habits can certainly do the trick when it comes to weight loss, but making simple lifestyle changes may be more sustainable long term.
A personal trainer spoke exclusively to GB News about the effective daily habits to implement for slimming success. According to the expert, it's possible to shed unwanted pounds without complex routines or gym memberships.
Fitness expert Jerome Draculan outlined several straightforward strategies that can easily be incorporated into a person's daily routine.
He advised slimmers to focus on manageable lifestyle changes that "sneak in weight loss" rather than resorting to drastic measures.
Aim for seven or eight hours of sleep per night for effective weight management
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Sleep plays a crucial role in weight management, according to Jerome's expert advice.
He told GB News: "Sleep deprivation increases desires. To control hunger hormones, get seven or eight hours [per night]."
The expert stressed that getting enough shut-eye is fundamental to maintaining control over your eating habits.
Indeed, going to bed rather than staying up into the early hours promotes an "out of sight, out of mind" mentality that "reduces temptation".
This straightforward approach helps to eliminate unnecessary snacking by removing visual triggers.
The Sleep Foundation confirmed that a lack of sleep can lead to unnecessary weight gain. Experts said: "A good night’s rest promotes healthy production of hormones that control appetite including leptin and ghrelin.
"Leptin is a peptide hormone that regulates your body’s energy balance by hindering feelings of hunger and regulating fat storage. Ghrelin - a hormone secreted in the stomach that acts as a counterpart to leptin - boosts appetite, growth and fat production.
"Sufficient, restful sleep allows the body to regulate the production of these two hormones, creating a balance of appetite and satiation. Likewise, a lack of sleep can create an imbalance in the body that increases ghrelin levels and lowers leptin levels. This can cause you to feel hungrier during the day. This imbalance caused by sleep deprivation may lead to a higher calorie intake during the day."
Daily physical activity forms another cornerstone of Draculan's weight loss strategy.
The expert advised setting a clear daily target for movement, urging slimmers to clock up 8,000 to 10,000 steps every day.
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Sleep deprivation can cause you to feel hungrier, leading to a higher calorie intake and subsequent weight gain
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While hitting the gym is certainly an effective weight loss strategy, it is not achievable for all slimmers.
Setting an easy goal such as increasing your step count is accessible for everyone regardless of their fitness levels.
Walking more throughout the day contributes significantly to weight loss goals while being a low-impact form of exercise.
This can be achieved through simple changes like taking your dog for a longer walk or meeting a friend for a coffee and stroll.
Jerome previously spoke to GB News about your "new best friend" when it comes to weight loss, emphasising the importance of hydration.
Indeed, water serves multiple purposes, being both calorie-free and helping with satiety while supporting workout performance and muscle recovery.
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