Nine simple ways to lose weight (without really trying)

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It’s common to associate weight loss with deprivation making it a struggle to find the motivation – especially when we focus on what we are losing or giving up, rather than what we are gaining. But, weight management doesn’t necessarily have to involve a complete lifestyle overhaul.

Of course if we wish to see more drastic changes, we have to put in the work – in terms of our diet, exercise regime and general attitudes towards both. There is no real “easy” fix when it comes to shifting the pounds, unfortunately.

That said, a few, simple adjustments can help us towards that journey – we may just need to temper our expectations and frame it as a longer-term goal.

It’s worth noting that every person is different and before embarking on a weight loss journey, it is strongly recommended that you seek professional advice from your doctor or GP.

What to consider before trying to lose weight

• What is a realistic goal to set for yourself?

• Ask yourself: why do I want to lose weight?

• Do you have any health conditions that may impact your journey?

• Are you ready to change certain behaviours, beliefs and attitudes?

• Plan your meals

• Commit to making healthier choices and sustain them

• Record your activity and progress

Nine simple adjustments to help you lose weight

1. Cut back on sugary drinks

Whether you reduce how many sugars you put in your morning coffee or tea, or you have less soft drinks throughout the day, Dr Ashrafi, of Superdrug Online Doctor, says cutting back on your sugar intake can be a relatively simple, easy way to manage your weight. Some of the best substitutes include: herbal tea, black coffee, water, sweetener and raw honey.

2. Substitute your full-fat milk for semi-skimmed

Generally speaking, skimmed milk has around 0.5% milk fat, compared to full fat, which has around 3.25%. Although there has been some scientific debate recently about whether whole milk is actually unhealthy (there is no research to suggest that it can cause weight gain), some may benefit from having a lower fat intake.

3. Be mindful about portion sizes

Rather than depriving yourself of certain foods, you may find it easier to reduce the portion size instead. One tip Dr Ashrafi shares to help you with this is to look at the size of the plates and bowls you use. By using smaller crockery, you can “trick” your mind into thinking you are having the same amount of food, even if you reduce the portion size. If you box up leftovers at the same time as serving meals, you will also be less inclined to go back for more helpings.

4. Make simple substitutes to help you feel fuller for longer

Another tip Dr Ashrafi shares for those looking to shift weight gradually is to incorporate whole grain options, such as brown rice, whole-wheat bread, or pasta. By making these simple changes, you can curb your hunger and feel satisfied for longer, which will therefore help you reduce the amount of food you are consuming on a day-to-day basis.

5. A smoothie a day keeps hunger at bay

Rather than changing your entire diet, you may wish to incorporate a smoothie in the morning that gets in all the needed nutrients. Health coach Steve Bennett advises: “Start your day with a fibre-packed smoothie that takes just 20 seconds to make. Blend unsweetened almond milk, a tablespoon of real cocoa powder, a tablespoon of peanut butter, 2-3 strawberries, and a handful of nuts. This simple mix delivers 7 grams of fibre with minimal carbs and sugar, giving you a great start to your day while keeping hunger at bay.”

Other top tips from Bennett when making your daily smoothie include:

• Add chia seeds: Chia seeds are a fibre-packed superfood that can easily be added to stir-fries, smoothies, or even used to coat fish or chicken. A two-tablespoon serving contains a whopping 10 grams of fibre, keeping you satisfied for hours.

• Use frozen fruit and vegetables: Frozen fruit and veg have a bad reputation, but they’re often just as nutritious – if not more so – than fresh vegetables. Fresh veggies are often picked before they’re fully ripe, losing some of their nutrient value on the way to the supermarket. In contrast, frozen veggies are flash-frozen at their peak, preserving all their nutrients. Plus, they’re cheaper, last longer, and are often more versatile in cooking. Save money on fresh produce by opting for frozen, and use those savings to buy organic where it counts.

6. Ditch the vegetable oil

Bennett adds: “Vegetable oil has absolutely nothing to do with vegetables. Seed oils, including corn, soybean, and sunflower oils, are packed with omega-6 fatty acids, which can fuel inflammation.

“Ideally, our omega-6 to omega-3 balance should be around 1:1, but in some seed oils, it can reach up to 2000:1. This imbalance promotes inflammation, and for those with a low sugar tolerance, inflammation worsens insulin resistance, making blood sugar management even harder.”

Instead, he suggests you swap these oils for extra virgin olive oil, which is anti-inflammatory and packed with heart-healthy monounsaturated fats. Bennett also says that coconut oil is another excellent choice – it contains medium-chain triglycerides (MCTs), which some studies suggest may help protect brain health and even play a role in slowing dementia.

7. Go for a post-meal walk

Moving after eating enhances your muscles’ glucose uptake, says Bennett, reducing your body’s reliance on insulin and lowering overall insulin levels.

“This small habit can play a big role in managing blood sugar and preventing long-term health issues. Plus, research shows that adding just 1,000 to 2,000 extra steps a day can significantly improve your health and longevity,” he adds. “Whether it’s a quick lap around the block or a leisurely stroll, post-meal walks are an easy, effective way to feel better and live longer.”

Amie Alexander, registered nutritionist at Nutri Peak, also adds that a brisk 30-minute walk most days of the week can help raise your metabolism and burn extra calories. “If you don’t have time, you can break it up into shorter sessions, such as two 15-minute walks,” she advises.

8. Get a good night’s sleep

Dr Crystal Wyllie, a qualified GP at Zava Online Doctor, says: “Sleeping well isn’t usually associated with improved fitness or losing weight, but studies show that missing out on sleep can affect your appetite and encourage overeating. Create a bedtime routine that helps you to settle down in the evening, try to avoid using your phone an hour before going to bed, and aim for between seven to nine hours of quality sleep per night.”

9. Drink more water

Beyond drinking water over sugary drinks, it is advisable that you increase the amount of H20 you consume on a daily basis, to help promote weight loss.

Alexander says: “People often mistake thirst for hunger and end up snacking when this is not actually what their body needs. Drinking a glass of water before meals helps an individual feel fuller, which may reduce overall calorie intake.”

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