Losing Weight Without Dieting by Jane Thurnell-Read

Whenever I give a talk on health, I always give a final bit of advice: don't take health advice from unhealthy people. This always makes people laugh and then nod their heads in agreement. So let's look at some health advice from healthy people. In particular there is a lot of rubbish advice out there about weight loss. Many people are looking for a magic solution, but it isn't that easy: we are surrounded by temptation. All the research suggests that exercise is the key. there are many other good reasons to exercise - you'll have a more toned body, you're less likely to get some cancers, you'll feel better about yourself, you're less likely to suffer from osteoporosis.

The American Council on Exercise (ACE)  conducted a survey of 1000 ACE-Certified Personal Trainers to find out what their favourite techniques for helping their clients lose a few pounds. This was what they came up with:

Strength Training – Nothing too intimidating, but just 20 minutes of basic exercises two days a week will help firm and tone the whole body. Strength training will modestly increase metabolism, helping to burn more calories --- even at rest. Start any strength-training program with one set of exercises and a weight that allows the completion of eight to 12 repetitions. Any program should exercise the major muscle groups of the lower body, torso, and upper body. Special attention should also be given to strengthening the core muscles and lower back to help enhance individuals’ functional capabilities for safely engaging in various summer recreational activities.

Interval Training - Lack of time is the number one reason people give for not exercising regularly and lack of results once they do start exercising isn't far behind. Interval training is a great solution for both of these common problems. Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. “In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout, it is an extremely time-efficient and productive way to exercise,” said Cedric Bryant, PhD., FACSM, chief science officer for ACE.

Increased Cardio/Aerobic Exercise - Aerobic exercise is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time. Walking is a weight-bearing aerobic exercise. So are jogging, rope skipping and dance-exercise. There are also non-weight-bearing aerobic exercises, such as bicycling, stationary cycling, swimming and rowing. “Consistency is key to a successful program, said Bryant. “You should exercise at a comfortable pace and gradually increase the intensity of your workouts. To lose weight, gradually work towards accumulating 60 minutes or more of low - to moderate - intensity physical activity on most days of the week.”

So that's what the personal trainers say. Add to this plenty of season food, lots of veggies and fruit, plenty of water.  When you're hungry, stop for a moment and try to understand if it really is food that you want.

By all means add weight loss pills, but not the ones that promise you'll lose 10 pounds in ten days. Chose weight loss supplements based on sound research, but don't expect them to take all the responsibility for your weight loss. A the end of the day (and at the beginning of the day!) it's up to you.