With countless diets available for weight loss, those aiming for long-term results need to grasp the fundamental rules.
Nicolas Garratt's weight struggles began at just five years old with a diet high in fast food. By age 15, he weighed a staggering 28st 8lb.
Now transformed, Nicolas has shed an impressive 14st 4lb through determination and lifestyle changes, claiming calorie tracking was the most crucial component of his success.
"I absolutely hated myself and deeply wanted to change," said Nicolas of his childhood. "I was extremely lonely and felt isolated from the world."
Calorie deficits are important for weight loss
NICOLAS GARRATT
Based in South Wales, Nicolas fell into a destructive cycle with food, consuming between 4,000 to 6,000 calories daily.
"My doctor told me I was on my way to having a heart attack. That was my wake-up call," Nicolas recalled.
His turning point came after several stark realisations, including when he noticed his seatbelt no longer fitted.
At 18, he discovered MyFitnessPal, which taught him how to maintain a calorie deficit, as opposed to following restrictive eating patterns.
"I didn't know about it when I began, and I wish that I did," he said.
The app became crucial to his success, helping him lose over 5st 5lb in just one and a half years.
It allowed Nicolas to track calories, maintain a balanced diet, and develop a sustainable relationship with food.
Throughout his weight loss journey, Nicolas battled significant challenges, most notably his struggle with binge eating as a coping mechanism, but he discovered healthier outlets to manage his emotions along the way.
Spending time with friends, hitting the gym, and growing his social accounts have all become crucial parts of his daily routine. Tracking his nutrition helped him identify areas for improvement in his diet.
"My life has changed dramatically," Nicolas said. "I feel like a different person and get treated like one. I have so much more energy, confidence, and self-respect."
Now 14st 4lb lighter, the slimmer documents his transformation on Instagram, hoping to inspire others on similar journeys.
LATEST DEVELOPMENTS
Nicolas burned more calories than he consumed
NICOLAS GARRATT
Why is calorie counting important?
Dr Crystal Wyllie, at ZAVA, explained that failing to monitor calories carefully is one of the key reasons people fail to lose weight.
She noted: "The NHS recommends a calorie deficit of around 600 calories per day, so if you're not sure how many calories you're eating, this could be preventing you from losing weight.
"Track your calories and be strict with it, as this is the best way to ensure consistent weight loss."
She added: "What you eat is also very important, and you should be sticking to a healthy, balanced diet."
Nutrition expert Elizabeth Sherman confirmed this, noting that eating more whole foods can significantly improve weight management due to their thermic effect.
In other words, higher-protein diets can promote high energy expenditure through resting metabolism.
"The less processed the food is, the more energy your body requires to break it down," she explained. Fitness expert Nate Osborne also emphasised protein's importance, telling GB News: "Protein, in comparison to carbs and fats, burns the most calories."
