Healthy Weight Loss

See Also: Weight loss FAQs - Am I overweight? - Popular weight loss products

Taking the first step

Easily the best way to lose weight is to do so in a healthy and sustainable manner. Crash diets or drastic exercise regimes are never a good idea. It takes our body time to adjust to changes, so a gradual introduction is much better for you than a headlong charge. The key is to begin slowly, setting yourself realistic and achievable goals. Setting the bar too high, too soon will only leave you feeling overwhelmed and disheartened. Losing weight takes determination and effort, but that doesn't mean that extreme changes need to be made right away.

It may seem a little clichéd, but making small differences to our daily routine can sometimes have the biggest impact. Healthy substitutions within your diet are always a good start: fresh fruit and nuts instead of biscuits and chocolate, skimmed milk rather than full fat, water instead of soft drinks, smaller portions, no sugar in tea and coffee. This approach can also be applied to exercise: take a daily stroll, walk instead of drive, take the stairs not the lift and get off the bus one stop early.

Taking steps like these will give your weight loss program a good start and ease your body into the changes ahead.

The myth of the miracle weight loss cure

We would like to point out that unfortunately, there is no such thing as a miracle weight loss treatment or cure. There are many products out there making such claims but, as with all things that seem too good to be true, these should always be approached with caution; weight loss is big business and some companies are more than happy to exploit the desire for a get-slim-quick solution.

If you are determined to lose weight in a responsible manner, then there are products out there that may help you to achieve your weight loss goals. We have a list of popular weight loss products that, when combined with diet and exercise, we believe will be of real benefit to your weight loss program. On the list are products such as green tea extract, a metabolism booster and Lamberts Multi-Guard Control, a multivitamin product that helps to balance energy levels between meals. Taking first place on the list is Alli, the recently launched weight loss supplement.

We are happy to recommend Alli because it is the first pharmacy licensed weight loss treatment to be made available over the counter here in the UK. It is clinically validated and has been tested to the highest standards, so it makes no claims that can't be backed up. Alli can make a real difference when combined with a sensible diet and regular exercise. If you would like to know more about Alli, please visit our Alli information page.

Healthy exercise

As mentioned at the beginning of this article, the best way to lose weight is to do so in a way that is healthy and sustainable. To lose weight, our bodies need to use up the stores of excess fat that we carry around our waist, hips and thighs. The most straightforward and effective way of doing this is to increase our activity levels and reduce the amount of calories that we consume.

When you increase the amount of activity or exercise you do on a daily basis, you burn more calories. If this is combined with your regular calorie intake, or even a reduced calorie intake, then you should begin to lose weight. Not everyone enjoys exercise, but it is important for our health and well-being.

At the top of the page we recommended taking small steps in the beginning. If you have made some of the changes we recommended, then you are off to a good start and it may be time to think about taking the next step.

Adding some light to moderate exercise to your daily routine can be a relatively simple task. A brisk 30-minute walk several days a week is an easily achievable goal and will boost your calorie consumption levels. Many people find that they get more out of physical activity if they exercise with others. Team sports (football, basketball) or sports that can be played in pairs (tennis, badminton, squash) are a good idea as are running, walking, cycling and swimming. Exercising in a pair or a group can make physical activity seem less of a chore and help to keep you motivated.

All of us, no matter what shape we are in, will benefit from some regular moderate exercise. Exercise does more than just help us lose weight, studies have shown that it can help keep blood sugar levels healthy, reduce the risk of heart disease, lower blood pressure, increase metabolism and boost the immune system as well as boost self-confidence and promote a positive body image. Current guidelines suggest that half an hour of moderate exercise, five days a week, is urgently needed for most of the adult population. The problem is that it has always been hard to clearly define what 'moderate' exercise is, as what is considered moderate for one person may not be moderate for another.

A recent study has claimed that moderate exercise is considered to be 100 steps each minute for half an hour a day. This adds up to 3,000 steps over a period of 30 minutes. This recommendation is for healthy individuals so if you are overweight or just starting your exercise program, then it is advised that you begin with fewer steps. The important things is that you do at least 10 minutes in a continuous block, eventually building up to the recommended 3,000 steps in 30 minutes (moderate exercise needs to be done for at least 10 minutes before it has any real benefit, which is why it is important to do at least 10 minutes in a block).

A pedometer is a good way to keep track of the steps you are taking; ideally you should combine one with a wristwatch to calculate your steps per minute.

What is a sensible rate of weight loss?

A sensible rate of weight loss is considered to be around 0.5kg-1.0kg (1lb-2lb) a week. This can be achieved by reducing your weekly energy intake by around 3,500-7,000 calories (kcal), which breaks down to 500-1,000 fewer calories per day. Aiming to eat just 300-500 less calories a day is a good idea in the beginning, as cutting too many calories straight away will leave you feeling hungry and lacking motivation.

It is important to make sure that you don't skip a meal; eating regular meals at regular times will help keep your energy levels up, your metabolism steady, and your cravings at bay.

Please note, an energy intake of less than 1,500kcal a day is considered a crash diet and is not recommended. Crash diets and other quick-fix solution scan lead to a cycle of weight loss followed by weight gain, which, in the long run, will do you more harm than good.

How we can help

We would rather give you good advice and sensible information than make false promises and recommend products that we don't believe in. If you are serious about losing weight and achieving a healthier, more active lifestyle, then the effort needs to come from you. We can't sell you a miracle product that will do the hard work for you because no such thing exists. There are, however products that may be of some help when used alongside an effective diet and exercise program.

To see the products we do recommend, please visit our Popular Weight Loss Products category. We only recommend products that we believe will help you to achieve your weight loss goals. Because of this, the only weight loss treatment on the list is Alli. Alli is the first pharmacy-licensed weight loss treatment to be made available over the counter without prescription in the UK. Its clinical validation means that it makes no claims that can't be backed up. Other products on the list include goal weight scales, green tea extract, flax seed oil and a multivitamin supplement.

Our weight loss section contains handy information and tools such as a guide to determining if you are overweight, a BMI calculator and answers to common weight loss questions. We also sell fitness equipment, multivitamin and mineral supplements and slimming supplements such as fat binders, appetite suppressors and metabolism boosters.