MONTHS of uncertainty has meant that many of us have gained a few extra pounds on the scales.
While a little bit of weight gain isn’t usually anything to worry about, some Brits have turned to ‘dangerous’ diets to lose belly fat.
Research from Bupa has revealed that more people than ever are searching for extreme post-pandemic crash diets.
Often these methods of weight loss are unsustainable and can put your health and wellbeing at risk, Dr Elizabeth Rogers, associate clinical director for Bupa Health Clinics said.
The researchers found that there had been an uptick of 800 per cent, when it came to people specifically searching for ‘detox drinks to lose belly fat’.
They also found that 387 per cent more of us turned to Google for ‘extreme weight loss methods’.
There was also an increase of 241 per cent for people searching for ‘weight loss injections’ , with 67 per cent more people searching for ‘how fast can you lose weight by not eating’.
Dr Rogers warned that restricting your diet can deplete your body of essential minerals and vitamins, leaving you feeling low, fatigued, and irritated.
“It also puts you at a greater risk of suffering with headaches, constipation, and anaemia.
“There’s a higher risk of developing health issues, such as gallstones, nutritional deficiencies and eating disorders, she said.
She explained that changing your eating habits every now and again is natural.
But she warned that some extreme diets promise fast results – but can have serious health consequences.
With most fad diets, she said that you might lose a few pounds at first, but explained that you won’t sustain the weight loss in the long term.
With that in mind, Dr Rogers has revealed five ways that you can achieve sustainable weight loss.
1. Think positively
Losing excess weight gradually can be beneficial for your health, but it’s important to consider where your desire to lose weight is coming from, Dr Rogers said.
She explained that pressures from social media, magazines and TV to look a certain way may be a negative influence on the way you feel about how you look.
“Having a positive body image generally means you feel comfortable with your appearance.
“Take note of your attitude towards your body and your weight”.
For example, she said if you always filter and edit photos of yourself before posting them on social media, take a second to stop and reflect on why you feel the need to do that.
“Thinking honestly may help you to challenge negative thoughts and adjust them”, Dr Rogers added.
2. Be realistic
When it comes to weight loss, Dr Rogers said it’s important to lose weight safely.
“Generally, a weight loss of around 0.5 to 1kg (1 to 2lb) each week is a healthy, safe, and realistic target to aim for.
“Losing weight gradually and making sustainable changes to your lifestyle means you’re more likely to maintain a healthy weight long term”, she added.
3. Have balance
Aiming for a healthy and balanced diet is one of the best ways to succeed when it comes to weight loss, Dr Rogers said.
“The best way to lose weight is to reduce how many calories you’re eating and get more active at the same time.
“Cut down on foods and drinks that are high in fat and sugar, reduce your alcohol intake and substitute fatty meats with leaner cuts or meat-alternatives such as beans and pulses.”
Dr Rogers said you shouldn’t feel as though you should cut out all of the foods you enjoy from your new eating plan as you will only end up craving them more.
“Instead, make sure you eat them only now and again and in small amounts.
“The key is to reduce your calorie intake without depriving yourself entirely, to maintain a healthy, balanced diet”, she said.
4. Exercise routine
Being more active in addition to making changes to your diet will give you the best chance of losing weight and keeping it off, Dr Rogers said.
“If you’re feeling ready, this might be the perfect opportunity to try out a new sport or activity, for example tennis, swimming, or a new gym class.
“It’s important to find an activity that you enjoy doing, as this means you’re more likely to stick to it in the long run.
“Once you’ve found a workout you like, start building up the amount of exercise you do – aim for at least two and a half hours of moderate exercise each week, for example brisk walking.”
5. Get a support network
If you’re struggling with your weight then you can draw on others for support and encouragement.
She added: “You’re more likely to stick to your healthier habits if you let your friends and family know.
“You can also lean on the support of your doctor via a health check.”
