As the new year begins, a UK medical expert has outlined a practical five-point plan to help people achieve their weight loss goals without the need for a gym membership. With January being a peak time for health-focused resolutions, Dr Alexis Missick, a GP working with online pharmacy UK Meds, offers alternative strategies for those hesitant to join crowded fitness centres.
Expert Strategies for Sustainable Weight Management
Speaking to Express.co.uk, Dr Missick acknowledged the common post-Christmas desire to shed extra pounds, noting that while increasing physical activity is proven to work, gyms are not a feasible option for everyone. "Now we have headed into the New Year, you may feel hesitant to return to the crowded gyms and sports centres, especially during winter," she explained. Her advice is designed to provide effective, accessible methods for getting in shape from home.
Hydration, Sugar, and Sleep: The Foundational Trio
The doctor's first recommendations focus on fundamental lifestyle adjustments that significantly impact weight management. She advises cutting back on sugar, particularly hidden sugars found in fizzy drinks, fat-free alternatives, and alcoholic beverages. While sugar is an energy-providing nutrient, overconsumption is common. Swapping to low-release carbohydrates can help maintain fullness and prevent energy crashes.
Staying well-hydrated is crucial, as people often mistake thirst for hunger. Dr Missick suggests having a glass of water before reaching for a snack, then opting for brain foods like nuts or berries if hunger persists. Furthermore, she emphasises the critical role of sleep, stating that fitness goals can be hampered by poor sleep quality or quantity. Aiming for eight hours of good sleep per night is recommended, with supplements considered for those who struggle.
Boosting Protein and Incorporating Efficient Exercise
When focusing on diet, Dr Missick stresses the importance of increasing protein intake over fixating on carbs and fats. Protein aids in muscle repair and growth and provides a lean energy source. Good sources include chicken, steak, tuna, and meat-free options like eggs, dairy, soy, and legumes.
For physical activity, she highlights the effectiveness of High-Intensity Interval Training (HIIT), which has surged in popularity for its ability to be done at home. "Losing weight is all about burning more calories than you consume," she said, noting that HIIT, yoga, pilates, brisk walking, running, or cycling are all excellent options for burning calories outside a gym.
In her concluding advice, Dr Missick also recommended investing in smart scales to track progress, considering some basic home workout equipment, and being mindful of overall calorie intake. She reminds anyone with significant concerns about their weight to consult their own GP for personalised guidance.
