If you really must lose weight in 2020 these experts’ strategies may help
Each new year invariably brings in new diet, fitness and weight loss fads. To help you navigate the best strategies for losing weight and keeping it off in 2020, we asked three experts for their top tips.
While all three agreed there was no one-size-fits-all answer and that a personalised approach to weight loss is important, there are some key, evidence-based strategies that can help you shed unwanted kilos in the new year. Here they are:
Eat more plant-based meals
Melbourne dietitian Melanie McGrice says replacing meat or chicken-based meals with some plant-based alternatives several times a week can be a simple, but effective, weight loss strategy for many people.
“My number one tip would be to make sure that you’re including some plant-based protein in your diet each week. So, instead of having meat or chicken at every meal, replace it with some plant-based alternatives like legumes or tofu two or three times a week,” she says.
Several studies have shown people who eat a diet high in plant-based foods and low in animal-based foods have a lower body mass index (BMI) and lower rates of obesity than those who eat meat. In fact, one recent study found even moderate adherence to a vegetarian diet could prevent obesity in middle age.
Meanwhile, a small 2018 study found a plant-based diet was highly effective in treating obesity. In the study, researchers put 75 people who were overweight or obese on either a vegan diet or a controlled diet, which contained meat. After 16 weeks, only the vegan group showed significant weight loss (6.5 kilograms). The plant-based group also lost more fat mass.