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5 evidence-based tips for healthy weight loss

30 August 2017
How to lose weight the scientific way

Are we dieting ourselves fat? Dr Nick Fuller, one of Australia’s leading obesity researchers, explains why ‘diet’ has become a dirty word and offers his top tips for healthy weight loss.

A photo of Dr Nick Fuller.

Dr Nick Fuller

We should never diet again, let alone say the word, says Dr Nick Fuller from the Boden Institute of Obesity, Nutrition, Exercise & Eating Disorders at the University of Sydney’s multidisciplinary research centre, the Charles Perkins Centre

In his new book, Interval Weight Loss: How to trick your body into losing weight the scientific way – one month at a time, Dr Fuller reveals how he has helped hundreds of patients overcome their weight loss plateaus, simply by using his interval approach to trick the body into believing it is at a new set weight point.

From the dukan diet, alkaline diet and the vegetarian diet, different weight loss plans have been tried and tested over time.

“While most diets were invented from the 1980’s onwards, obesity rates have trebled since then,” Dr Fuller explains.

“Yet every time a diet fails, it becomes harder and harder for the body to lose weight the next time we try."

My interval approach encourages weight loss in small increments. The goal is to lose a small amount of weight and then to take a break, maintaining the new body weight for a period of time before losing another small amount.
Dr Nick Fuller
An image of the cover of the book Interval Weight Loss.

Interval Weight Loss

“Rather than activating the body’s fight or flight response, the body is gently challenged to redefine its baseline body weight until the final weight-loss goal is achieved.”

Here, Dr Fuller provides his top five weight loss tips that are practical, evidence-based and easy to incorporate into busy lifestyles in order to lose weight the healthy way.

5 tips for healthy weight loss

  1. Jump on the scales regularly, but don’t count calories.
  2. Have five meals a day, but don’t skip meals.
  3. Eat your dinner at the table.
  4. Enjoy eating out, takeaway and ‘treat’ foods while on the path to weight loss.
  5. Eat your vegetables… and carbs, oils and nuts.