A weight loss coach has revealed how you can lose 20lbs by Christmas with three simple diet changes.
Ash Newlove took to TikTok and shared the three crucial steps you can take if you want to lose weight around the holidays. The nutritionist, who runs online weight-loss programme The Sweat Effect, called on people to use these three hacks if they wanted to lose weight in a safe and efficient way.
Sharing the key rules for those on their weight loss journey to the social media app, Ash revealed a good intake of water and a set amount of steps and nutritious meals were all it takes to manage weight loss into a healthier Christmas experience.
She captioned her post: “Lose 20lbs by Christmas doing these three things.” Ash added in the description further detail on her outlined rules. They were: “Drink 1L of water per 50lbs of your body weight. Eat 800g of fruit and vegetables each day. Take your current daily step count and add 2000-3000 steps to it.”
Revealing more details of how to lose weight effectively and safely in her description, Ash added: “As you know being in a calorie deficit is the only way to lose weight so here are three things that are going to help you consistently stay within yours so you can see fat loss results!
“Drink enough water. Being dehydrated can make us feel hungrier so ensuring we are drinking enough water for our body weight and including enough sodium/electrolytes to actually keep the water in our system will be key.
“Eat enough fruits and vegetables. Rarely do I see anyone stay full and satisfied in their calorie deficit when they’re skimping on the fruit and veg. It’s low calorie and fills our stomach up! And when your stomach is full, it’s harder to overeat.
“Get moving! By focusing on walking and increasing your steps more than you’re currently doing (yes, even if you already do 10,000 steps a day) can significantly help you burn fat and regulate your blood sugar and insulin when done after meals. Sounds like a win-win to me!”
NHS officials suggest at least 150 minutes of activity a week and cutting down on foods that are either high in sugar or fat. Ash added: “At the end of the day if you aren’t seeing the weight loss progress that you’re after you may not be eating in the right calorie range for your deficit. It might be time to consider working with a coach to take the guess work out of it!”
According to the NHS, the average person should aim to reduce their daily intake by about 600 calories to be in a calorie deficit and lose weight. The recommended daily intake for the average person is 2,500 for men and 2,000 for women. However, this will vary depending on a number of things, including physical activity.