Weight loss: Best way to diet is to ‘be realistic about what you can do’ says expert

Ebou N’jie is the founder of Physical Excellence, a team of mobile personal trainers and coaches based in London. He spoke to Express.co.uk about his weight loss, food, and exercise tips. 

Ebou emphasised the most important thing you can do to lose weight is to incorporate consistent, realistic habits into your daily routine.

He said: “One of the best ways to stay consistent is to be realistic about what you can and can’t do.

“Rather than making drastic changes that you cannot maintain for a lifetime, set smaller goals and increase them over time,” he added.

“The journey you are on should be a lifetime journey rather than a temporary goal.”

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If you are on a diet, Ebou advised still eating the foods that you enjoy, because that way you are more likely to continue following your diet.

“Healthy eating doesn’t have to be boring eating so don’t allow it to be,” he said.

Ebou’s healthy eating advice was to “drop all the processed foods and the naughty bits, and focus more on the quality of what you eat”.

He recommended splitting your plate into three portions at every mealtime, saying: “The first portion will be your proteins and that would take up 50 percent of your plate and the second portion will be your carbohydrates and that would take up 35 percent of your plate.”

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Ebou added: “And finally, the third portion would be your fats and that would take up 15 percent of your plate.

“The key thing here is that when you split your plate into three portions of key food types you can get all the nutrients needed for you within your meals throughout the day.”

The personal training expert also mentioned the importance of drinking enough water throughout the day.

He said: “The more water you drink, the more you will realise the difference between thirst and hunger.”

Ebou continued: “On top of that, staying away from water throughout the day can lower your energy levels.

“You would become dehydrated, which would have a negative effect on your performance during workouts. You should drink water and enjoy one of the benefits of staying hydrated which is maintaining your energy levels,” he added.

When it comes to maintaining energy levels during exercise, Ebou advised doing what feels best for you.

“There is no concrete way that’s best because each person is different and so are our circumstances,” he said.

However, the personal trainer did suggest eating a “light snack such as a banana an hour before working out”.

Ebou emphasised: “Most importantly here it’s all about what works for you. You might be a person that works out in the morning and doesn’t have time to eat prior and that’s fine as long as you can work out to your full potential.

“Another person might work out in the afternoon or evening and have had a number of meals,” he added.

However, the most important thing Ebou believed everyone should remember when it comes to weight loss is: “Consistent action creates consistent results.”

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