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This time of year is notoriously tricky to lose weight, but follow these simple tips and you could lose up to five stone this autumn.\u00a0<\/p>\n
With the days getting shorter and the supermarket aisles filled with sweet treats, autumn is potentially a very difficult time to start a weight loss journey.<\/p>\n
However,\u00a0Gavin Cowper, exercise expert and owner of\u00a0Exersci, has provided 15 top tips on how to lose weight this autumn in a healthy and achievable manner.<\/p>\n
By following Gavin\u2019s simple advice, you could lose up to five stone in six months.<\/p>\n
READ MORE: <\/strong> \u2018Simple but extremely effective\u2019 seven-day meal plan for \u2018healthy weight loss\u2019<\/strong><\/p>\n Aim for a gradual weight loss of about 1-2 pounds per week. Setting achievable goals helps prevent disappointment and keeps you motivated.<\/p>\n Balanced diet: Focus on a well-rounded diet rich in vegetables, fruits, lean proteins, whole grains, and healthy fats.<\/p>\n Portion control: Be mindful of portion sizes to avoid overeating.<\/p>\n Limit processed foods: Minimise consumption of processed and sugary foods.<\/p>\n Drinking water throughout the day helps control your appetite, improve metabolism, and support overall health.<\/p>\n Plan your meals and snacks ahead of time to avoid making unhealthy choices when you’re hungry.<\/p>\n Cardiovascular exercise: Engage in activities like brisk walking, jogging, swimming, or cycling to burn calories and improve cardiovascular health.<\/p>\n Strength training: Incorporate resistance exercises to build muscle, which can boost your metabolism.<\/p>\n Don’t miss… <\/strong> We use your sign-up to provide content in ways you’ve consented to and to improve our understanding of you. This may include adverts from us and 3rd parties based on our understanding. You can unsubscribe at any time. More info<\/p>\n Stick to your exercise routine and healthy eating habits consistently. Consistency is key to seeing positive changes.<\/p>\n Pay attention to your body’s hunger and fullness cues. Eat slowly and savour each bite, which can prevent overeating.<\/p>\n Aim for seven to nine hours of quality sleep per night. A lack of sleep can lead to weight gain and disrupt your metabolism.<\/p>\n Everyday life can be stressful. Practice relaxation techniques such as meditation, deep breathing, or yoga to manage stress and prevent emotional eating.<\/p>\n Enlist the support of your partner, friends, or family members to help you stay motivated and accountable.<\/p>\n As previously mentioned, extreme diets can be harmful to your health and often result in yo-yo weight fluctuations. Opt for a sustainable approach.<\/p>\n If you have specific health concerns or are considering significant changes to your diet and exercise routine, consult with a doctor and a registered dietitian.<\/p>\n Keep a diary of your meals, workouts, and progress. This can help you stay on track and make adjustments as needed.<\/p>\n Maintain a positive mindset and focus on the overall journey to a healthier you, rather than just for a specific occasion.<\/p>\n Gavin Cowper added; \u201cRemember, the goal is to feel your best. Prioritise your health and well-being, and don’t resort to extreme measures that could have negative consequences. It’s important to find a balance that works for you and supports your long-term health.”<\/p>\n![](\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/126\/590x\/secondary\/stepping-on-scales-4997664.jpg?r=1696591174093\")
<\/p>\n2. Set realistic goals\u00a0<\/h3>\n
3. Healthy nutrition\u00a0<\/h3>\n
4. Stay hydrated\u00a0<\/h3>\n
5. Meal planning\u00a0<\/h3>\n
6. Regular exercise<\/h3>\n
Six dietary tweaks that could extend your life[DIETS] <\/strong>
‘Yo-yo’ dieter loses weight in six weeks after following The Fast 800 Keto diet[WEIGHT LOSS] <\/strong>
\u2018Simple but extremely effective\u2019 seven-day meal plan for \u2018healthy weight loss\u2019[DIET TIPS] <\/strong><\/p>\n![](\"https:\/\/cdn.images.express.co.uk\/img\/dynamic\/126\/590x\/secondary\/exercise-in-the-park-4997677.jpg?r=1696591174159\")
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7. Consistency\u00a0<\/h3>\n
8. Mindful eating\u00a0<\/h3>\n
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9. Sleep well\u00a0<\/h3>\n
10. Stress management\u00a0<\/h3>\n
11. Support system\u00a0<\/h3>\n
12. Avoid crash diets\u00a0<\/h3>\n
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<\/p>\n13. Consult professionals\u00a0<\/h3>\n
14. Track progress\u00a0<\/h3>\n
15. Stay positive\u00a0<\/h3>\n