Exercise and weight loss

We’ve compiled answers to commonly asked questions about exercise and weight loss. From staying motivated and finding time to be active to dietary choices.

Everyone’s fitness and diet experience is different and it’s about finding what works for you, but here are our frequently asked questions:

1. I'm a working parent with little time to exercise. How can I stay active and motivated?

Balancing work, parenting, and fitness can be challenging. The key is incorporating physical activity into your daily routine:

• Morning exercises: Incorporate dynamic stretches or light cardio activities such as brisk walking to energise yourself in the morning. These can be quick and effective while ensuring the kids are occupied, helping to kickstart your day.
• Active commutes: Consider walking or cycling to work as part of your daily routine. Try using public transport and walking to the train station/bus stop or getting off public transport a few stops early to incorporate walking into your journey.
• Family activities: Engaging in activities like family bike rides, walks or a game at the park is an enjoyable and effective way to incorporate more exercise into your day. This will not only will it benefit you, but it will help the whole family.
• Workplace movement: Use breaks or calls for brisk walks or desk exercises. Using downtime throughout the day that you would normally be sedentary will quickly add up helping you to become more physically active.

The World Health Organisation recommends at least 150 minutes of moderate-intensity activity weekly to maintain health.¹ Regular exercise also helps improves mental health, reduces stress, and boosts energy levels.

2. How can I stay motivated at the gym?

Staying committed to a fitness routine requires setting clear objectives, cultivating good habits, and finding ways to stay engaged. To help you stay committed try:

• Setting clear goals: Outline specific and realistic fitness targets.
• Tracking progress: Use a fitness journal or apps to monitor your improvements.
• Diversifying your workouts: Alternate between aerobic, resistance, and high-intensity interval training (HIIT).
• Finding a gym buddy: Exercising with a friend can keep you accountable and make workouts more enjoyable.
• Rewarding yourself: Celebrate milestones with non-food rewards to stay motivated.

According to a study in the Journal of Behavioral Medicine, social support significantly enhances exercise adherence.² Using wearable fitness trackers can also provide real-time feedback and boost consistency.

>Find out more about the benefits of group exercise.

3. Is dieting more effective than exercise for weight loss?

Weight loss is primarily driven by creating a calorie deficit—burning more calories than consumed. Achieving this requires a combination of dietary changes and physical activity. Both diet and exercise play critical roles, complementing each other to create sustainable and effective results:

• Diet: Focus on nutrient-dense foods. Incorporate whole grains, lean proteins, and healthy fats while reducing added sugars and processed foods.
• Exercise: Combines calorie burning with benefits like improved cardiovascular health and muscle maintenance.

>Find out more about how to lose weight safely

4. What types of exercise are best for overall fitness?

A well-rounded fitness regime includes a combination of exercises that target different aspects of physical health to promote overall wellness and reduce the risk of chronic diseases.

This approach ensures that all components of fitness, such as cardiovascular endurance, muscular strength, flexibility, and balance, are addressed. A diverse routine also helps maintain motivation, prevent plateaus, and reduce the risk of overuse injuries.

>Read more on exercising for different goals

• Cardiovascular exercise: Activities like running, cycling, or dancing improve heart health.
• Strength training: Bodyweight exercises (e.g., squats, push-ups) or weightlifting build muscle and bone density.
• Flexibility and balance: Yoga or Pilates enhance mobility and prevent injuries.
• Functional training: Exercises mimicking everyday movements improve overall functionality and reduce injury risk.

The American College of Sports Medicine (ACSM) emphasises the importance of mixing these components for optimal health.³

5. What should I eat for breakfast to support weight loss and energy?

A balanced breakfast is the cornerstone of a healthy diet, setting the tone for the day. It should include a variety of nutrients to support overall wellbeing and weight management.

Key components include:

• Protein: Eggs, Greek yoghurt, or lean meats.
• Healthy fats: Avocados or nuts.
• Whole grains: Oats or whole-grain bread.
• Fiber: Fruits like berries or vegetables.

Avoid cereals high in sugar and opt for options with a low glycaemic index to maintain steady energy levels. The Harvard School of Public Health highlights the role of high-protein breakfasts in appetite control.⁴ Including vegetables in breakfast can also provide essential vitamins and minerals to kickstart your day.

>We’ve got a list of energy-boosting foods to help daily energy levels.

6. Is having a daily chocolate bar and a fizzy drink detrimental?

While occasional treats are fine, daily consumption can lead to excess sugar intake. The WHO recommends limiting free sugar to less than 10% of daily energy intake, which translates to about 25-50 grams for most adults.⁵ 

• Alternative choices: Replace fizzy drinks with water or herbal teas and opt for dark chocolate (70% cocoa or higher).
• Moderation: Treat sugary snacks as occasional indulgences rather than daily staples.

Excess sugar intake is linked to increased risks of type 2 diabetes, obesity, and cardiovascular diseases.

>Find out what hidden sugars there are in our food

7. Are juice cleanses effective for weight loss?

Juice cleanses can create a calorie deficit but lack sustainability. While they may result in rapid weight loss initially, the lack of balanced nutrition can lead to negative long-term effects. They often:

• Provide insufficient protein and fibre.
• Cause nutrient imbalances if used long-term.
• Lead to muscle loss due to inadequate protein intake.

Instead, opt for balanced meals with adequate protein, fibre, and healthy fats to feel full and support metabolic health.⁶ Incorporating whole fruits instead of juices preserves fibre and reduces calorie density.

8. How can I build upper body muscle effectively?

Building upper body muscle not only enhances physical strength and health but also improves overall functionality, posture, and bone density.

Consistency, a well-structured training programme, and proper nutrition are critical to achieving muscle growth. Here are some key strategies for muscle growth:

• Strength training: Focus on compound exercises like bench presses, pull-ups, and push-ups.
• Protein intake: Consuming 1.4-2.2 grams of protein per kilogram of body weight daily will enhance recovery and help optimise lean muscle mass development. Sources of protein include: lean meats, dairy, soy, and meat-free sources such as quinoa and legumes.
• Rest and recovery: Allow adequate rest between workouts to prevent overtraining and support muscle repair.

The International Society of Sports Nutrition recommends combining resistance training with adequate protein intake for optimal results.⁷ Adding progressive overload—gradually increasing weight or intensity—maximises muscle growth over time.

Explore our exercise and fitness hub for some inspiration and tips to help you on your fitness journey.

References

1. Physical Activity – World Health Organization
2. Wankel, L. M., & Kreisel, P. S. (1985). Factors underlying enjoyment of physical activity. Journal of Behavioral Medicine, 8(5), pp. 433-447.
3. ACSM’s Guidelines for Exercise Testing and Prescription – American College of Sports Available at: https://www.acsm.org
4. The Nutrition Source: Protein – Harvard T.H. Chan School of Public Health. Available at: hsph.harvard.edu
5. Guideline: Sugars intake for adults and children – World Health Organization
6. What is a healthy balanced diet? – British Nutrition Foundation
7. Jäger, R., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14(1), p. 20.