How to lose weight with diet and exercise

Do you struggle to lose weight? Going on a fitness journey in 2019? Here’s how to lose weight with diet and exercise, made simple.

Drink LOADS of waterHow to lose weight with diet and exercise

The next time you go to grab a fizzy drink with your meal deal, maybe resort to water instead. Quenching your thirst but doing this without putting all those added sugars in your body can contribute to your weight loss too! The world health organisation state that water supply may contain calcium, copper and magnesium which all benefit cardiovascular health, therefore helping you to train harder.

Drinking water for weight loss can be effective in several ways. You could drink before meals as water can be an appetite suppressant and can therefore help you cut down on portion sizes.

The amount of water yous should drink to help weight loss depends on your body. I’ve read that it’s recommended that you have 8 glasses of water a day. I’ve also read that adult men should drink around 3 litres of water a day and women should drink 2.2 litres a day. However, both of these do not reflect the amount needed for weight loss, they are just a guideline for the general population to be healthy.

If you want to lose weight, I’d start with the amounts mentioned above, and have an extra glass or two on top of that. If that improves your energy levels for example, then it’s doing the job. I’ve had friends come to me and say “drinking that much water makes me feel sick” so don’t drink loads of water all at once and on the first day, build it up slowly.

Keep in mind that if you are going to the gym or working a busy shift or maybe even it’s just been a hot day, then you may need more water than usual. The world health organisation states around 4.5 litres is needed for both men and women on days of high labour and high temperature.

I find on days when I’m working all day or training, I have towards 6 litres of water a day, and although this seems like a mammoth amount, it seems to work. Test yourself and see what you need.How to lose weight with diet and exercise

Don’t eat after 6 or 7pm

In my opinion this one depends on what time you go to sleep. Many of you may have to sleep by 10 or 11 due to work the next morning or choose to like me, or many of you may choose to stay awake until 2 or 3am. If you are the latter, then eating at 6pm and then fasting for 6 hours before bed could actually be counter-productive. Going to bed hungry can make it harder to sleep. My point here is, eat 3-4 hours before bed or perhaps more, and make this meal as low in carbohydrates as possible.

I work for myself and can be home by 5pm, so for me having my last meal at 6 or 7pm is possible and effective. For you it may be difficult due to working hours, so to work around this just try to eat as early as you can and that’s better than nothing.

Now plenty of people will argue against me and say “carbs are fine to eat at night” and yeah they are, but we’re talking about little things that contribute to weight loss. Where is the logic in eating loads at night if you are going to sleep in an hour? Many of those nutrients won’t be used to their optimum. That’s partly why people say that breakfast is the most important meal of the day. Consuming a high amount of carbs early in the day, specifically slow energy releasing carbohydrate foods such as pasta, can only benefit you later in the day?

So what do we know so far?

Consuming carbs late can be detrimental to weight loss, eating close to bedtime can be detrimental to weight loss and not eating enough before bed can affect sleep.

I think when you consume carbs is highly dependent on if you are training in the evenings or have worked all day and need energy from carbs. If you’re like me and train in the mornings then this tip will work better for you.

Have the majority of your calories before 3pm or daily calorie restriction

I’ve heard of the first one, didn’t believe it at first but after trying it, I noticed some difference. I did this whilst on a caloric deficit, which is consuming less than amount of calories required to maintain current body weight. It seemed to work for me when used alongside other methods I’ve mentioned here. By this I don’t mean stop eating after 3, I mean eat a big breakfast or lunch, and reap the benefits of those high calorie meals all afternoon. You could alter this from 3 to another time if you like, especially if you stay up until 1 or 2am. Varady (2011) found intermittent calorie reduction (intermittent fasting) and daily calorie reduction to be equally effective in decreasing body weight, fat mass, and potentially, visceral fat mass. This shows that either of the last two methods are effective. Give them a try!

Intermittent fasting

Varady (2011) found that intermittent restriction regimens may be superior to daily restriction regimens in that they help conserve lean mass at the expense of fat mass.

Here’s a fasting technique which is simple to get you started. Don’t eat two hours before bed, sleep 8 hours, don’t eat until 2 hours of being awake. This one comes under scrutiny for perhaps not being as effective as other methods of fasting because you are sleeping for the majority of the fast, BUT it is still a fast, and still results in the same benefits. Also, if you wanted to extend this fast you could, by maybe skipping breakfast and doing the 16:8 fast where you only eat during an 8-hour window.

ExerciseHow to lose weight with diet and exercise

Until now I’ve only been talking about diet, and that’s because diet is forgotten about by many who want to get fit. I’ve heard many people say they are going to the gym, but the question that’s always going through my head is “what are you eating?”. Diet accounts for at least 60% of your gains.

However, I thought it’s still very important to give you guys some weight loss hacks relating to exercise.

It’s important to know your rep ranges and what they are usually suited to. I general, 3-5 reps is good for strength, 8-12 reps are good for muscle building and over 12 reps is for endurance. Most importantly in this case I’ve found that anywhere more than 10 can be the most effective for weight loss. However, it is best to NOT count reps in this process. You may reach 12 reps on a given exercise, but you could do 2 or 3 more reps, so do them, it all builds up and you WILL get more results.

REMEMBER, any rep range will contribute to weight loss, but some can be more effective! Make sure to do the compound lifts as they burn more fat!

Furthermore, lots of cardio is significant to weight loss. In reality, any intensity of cardio is going to help you lose weight given it’s alongside a healthy and balanced diet.

However, high intensity interval training is very effective. Many gyms run classes whether it’s spin classes or swim classes and will have some form of high intensity exercise as part of it.

Here’s a treadmill review to help get you started!

The way you eat

Eat before you shop

The amount of times I’ve gone shopping on an empty stomach and came back with £100 less in my pocket is endless! I’m a lover of good food and if I fancy something new I’ll say “one won’t hurt”. This is so much worse when hungry, everything looks good! I try shop on a full stomach so I’m not thinking about how nice this meal will be and how nice that meal will be and I’m more likely to stay loyal to healthy meals.

Don’t see it as a “diet” see it as your lifestyle

A diet is temporary, a lifestyle is permanent many professionals say. Whenever I’ve gone on a diet, I’ve given up because to be honest, it’s a bore! Making what you eat a lifestyle makes it feel more natural, start hanging out with more people who eat well and you’ll find yourself learning and enjoying more healthy food. Here’s a multivitamin review to help you get some vitamins quickly and easily!

Eat smart after a workout

Apples are full of energy replenishing carbs called glycogen. Turkey and Tuna are full of amino acids for muscle growth. Also, celery burns more calories being digested than it contains, this can be useful!

Eat slower

Your brain takes a while to register that you have had enough to eat, so if you were to eat really fast, you don’t feel full as soon. Eating slower eludes your brain that you’ve had the same amount to eat as if you’d ate quickly.

Get off the scale, you’re beautiful!

Now you know how to lose weight with diet and exercise, hope it works for you!Please leave a comment with your thoughts and follow my social media accounts which are linked below, for regular updates to the site.

BONUS – Here’s a product you might like to try to kickstart your weight loss program. Find out more HERE.


World Health Organization. (2005). Nutrients in drinking water. [Online] Available at: Accessed: 12th February 2019)

Varady, K. A. (2011). Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?. Obesity reviews, 12(7), e593-e601. [Online] Availalble at: Accessed: 12th February 2019

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