Fitness
Doctors Reveal Whether You Really Need To Exercise To Lose Weight
It’s been a hotly debated topic for years: Is focusing on your diet or your workout regimen better when you’re trying to lose weight? While research over time has generally found that dietary changes will have a larger impact on your weight than exercise alone, health experts still stress the importance of exercise in a holistic weight loss program—and here’s why.
On its own, “exercise is not a very effective tool for weight loss,” says Alexandra Sowa, MD, an internal medicine doctor specializing in preventative health, nutrition, and obesity medicine and the author of the forthcoming book The Ozempic Revolution. “But exercise is still important for cardiovascular health, overall longevity, and cognitive health.”
To simplify things, Mir Ali, MD, the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California, says to consider this comparison: A 155-pound adult will burn about 200 calories doing a 30-minute low-impact aerobics class. A tall Starbucks mocha is nearly 300 calories. Based on the math alone, you’d have more impact on your weight loss efforts—and save more time—by simply skipping the mocha.
Research has had similar conclusions. One scientific review concluded that doing consistent moderate-intensity aerobic exercise, like walking for 30 minutes a day, five days a week, likely won’t lead to any significant weight loss in most people without dietary changes. Another older scientific analysis of six studies in the Journal of the Academy of Nutrition and Dietetics found that people who focused on diet and exercise to lose weight didn’t end up dropping more pounds in a six-month period than people who solely altered their diet.
Exercise isn’t completely meaningless when it comes to weight loss, though.
In fact, some data suggest that a combination of dietary changes and exercise is superior to help you drop pounds. “The majority of weight loss involves diet, but exercise plays a role,” says Dr. Ali. “It can help support weight loss, and maintain your metabolism.” But if you don’t tweak your diet first and foremost, you likely won’t see notable results, he notes.
Also, exercise may make more of a difference in your waistline over the long term. That same study in the Journal of the Academy of Nutrition and Dietetics that found exercisers and dieters lost similar amounts of weight after six months did determine that people who focused on combining diet and physical activity lost more weight over a year than interventions based on diet or physical activity alone.
Working out beyond what’s recommended may have an impact, too. One study found that people who burned at least 400 to 500 calories a workout, five or more days a week, experienced weight loss without nutrition interventions. That’s why you may notice that you slim down if you’re, say, training for a half marathon or distance bike race.
Exercise can also help prevent weight gain and support weight maintenance once you reach your goal weight, Dr. Sowa says. That’s why she suggests that her patients “get into the habit of exercise to maintain weight loss and improve long-term health.”
Meet the experts: Mir Ali, MD, is the medical director of MemorialCare Surgical Weight Loss Center at Orange Coast Medical Center in Fountain Valley, California. Michael Snyder, MD, is the director of the Denver Center for Weight Loss and Bariatric Surgery Foundation and a medical advisory team member at FuturHealth. Alexandra Sowa, MD, is an internal medicine doctor specializing in preventative health, nutrition, and obesity medicine and the author of the forthcoming book The Ozempic Revolution.
Whether strength training is more impactful for weight loss than cardio is still up for debate.
Strength training is generally seen as a wise move because it helps to build muscle mass. The more muscle you have, the harder your body works at rest to burn calories, Dr. Ali explains. It’s also important to focus on increasing muscle mass as you lose weight because your body tends to lose lean muscle mass along with fat. Not only can that mess with your overall strength, it can also lower your metabolism, so you end up not burning as many calories at rest as you did in the past, Dr. Ali adds.
Of course, exercise of any sort still burns calories, and that shouldn’t be minimized. “But exercise can also increase feelings of hunger,” Dr. Ali notes. So, if you’re not being mindful of your diet while working out, you may end up taking in the same amount of calories that you burned during your workout or even more.
When paired with nutrition changes, a workout regimen that prioritizes resistance training and includes some aerobic activity is the sweet spot for weight loss.
Something else to consider: Doctors who prescribe weight loss medications usually recommend that you don’t go overboard with cardio when you’re taking something like Ozempic. Among other things, the medications tend to lower your blood sugar and exercise has a similar impact. Having blood sugar that’s too low raises your risk of uncomfortable symptoms like a rapid heartbeat, shaking, and feeling weak. “If you overdo it with aerobic exercise, it can lower your sugar further,” Dr. Ali says. “However, the point of excessiveness is different for each person.” Meaning, some cardio is probably fine. But training for a marathon while taking Ozempic may be something to discuss and plan for with your physician.
One 2022 scientific review published in the journal Obesity Reviews found that a mix of resistance training and calorie restriction was the most effective at reducing body fat compared to these interventions on their own. However, the researchers also found that a combination of resistance training and aerobic exercise also lead to “significant results.” Worth noting: Resistance training alone was also the most effective for increasing lean mass.
A 2021 analysis of 12 reviews and 149 studies also found that aerobic exercise and HIIT workouts were effective at weight management, while resistance training helped lower the odds of lean muscle mass loss while people lost weight. “These findings show favorable effects of exercise training on weight loss and body composition changes in adults with overweight or obesity,” the researchers concluded.
How To Lose Weight Effectively—Beyond Your Exercise Routine
Doctors recommend these tips whether you’re losing weight with or without medical intervention (say, with the help of a weight loss medication). Experimenting with all of the tips below can help you achieve noticeable and lasting weight loss results—and complement a workout plan too.
1. Prioritize protein.
Everyone should be eating protein, but Dr. Sowa says it’s “very, very important” when you’re on a weight loss journey. “It’s satiating and fills you up,” she says. Protein also helps to prevent muscle loss as you lose weight—a common issue—and to improve your muscle mass, she says.
Everyone’s protein needs are slightly different, but the bare minimum recommendation is 0.35 grams of protein per pound of body weight every day if you’re not active, according to The Academy of Nutrition and Dietetics. But many doctors say you’ll likely need more, especially if you’re active and strength training. That can put you more at something like 0.73 to 1 grams of protein per pound of body weight (or about 30 to 35 grams of protein per meal), per the National Academy of Sports Medicine.
2. Ramp up your fiber intake.
Fiber has a lot going for it. “Fiber slows digestion, keeps you feeling full, and helps regulate blood sugar levels,” says Michael Snyder, MD, director of the Denver Center for Weight Loss and Bariatric Surgery Foundation and medical advisory team member at FuturHealth. That translates to you feeling fuller, longer after meals and makes it less likely you’ll overeat.
The U.S. Dietary Guidelines for Americans recommend that adult women have 22 to 28 grams of fiber a day, but most Americans aren’t getting that. Consider incorporating fiber-rich foods like fruits, vegetables, whole grains, and legumes into your diet. (Just ramp up your fiber intake slowly, or you’ll end up dealing with uncomfortable bloating and gas.)
3. Get plenty of quality sleep.
Sleep hasn’t been a huge focus with weight loss in the past, but doctors swear it’s a crucial element. When you don’t get enough sleep, your body craves more energy—and that can cause you to reach for more food, Dr. Sowa says.
Dr. Snyder agrees: “Poor sleep disrupts hunger hormones, leading to overeating.”
Everyone’s sleep needs are slightly different, but it’s generally recommended that adults get seven hours of sleep or more a night.
4. Cut out sugary beverages.
Sugary drinks like sodas and sweet teas are packed with simple carbohydrates and add empty calories to your day, Dr. Ali says. If sugary drinks are a regular part of your life, “your body will use those simple carbohydrates as a fuel source rather than burning fat for fuel,” Dr. Ali explains.
These drinks can also mess with your blood sugar, which can cause you to have energy crashes, making you more prone to overeating, Dr. Snyder says.
5. Practice mindful eating habits.
It’s practically inevitable that you’ll have to eat in front of your computer at some point or that you’ll want to be entertained during dinner. But doing your best to focus on the food in front of you vs. your Instagram feed, and how your body feels while you’re eating can go a long way toward keeping you from overeating, Dr. Ali says.
Among other things, research has shown that mindful eating can help lower the risk of emotional eating. “If you’re more aware about what you’re taking in, you’re more likely to eat better,” Dr. Ali says.
6. Stay well hydrated.
Don’t sleep on the power of hydration. “Not getting enough fluids will make you feel more tired and rundown,” Dr. Ali says. Having enough fluids can also help you to feel fuller, longer and lower the odds you’ll overeat, he says.
Doctors generally recommend that you aim to have your pee be a pale yellow color—that indicates that you’re well hydrated. But if you want a more definitive guide, the U.S. National Academies of Sciences, Engineering, and Medicine recommends that women aim to have 11.5 cups (2.7 liters) of fluids a day from foods and drinks.
7. Make your stress management plan as foolproof as possible.
Some stress is inevitable in life, but being chronically frazzled isn’t great for your weight loss efforts. “Chronic stress increases stress hormone levels, which can lead to weight gain and dietary de-regulation,” Dr. Snyder says.
Research shows that stress ramps up the levels of the hunger hormone ghrelin in your body, stimulating your appetite and encouraging you to eat more than you might have if you were feeling more zen.
8. Add in plenty of vegetables at every meal.
Vegetables usually contain plenty of fiber, which is useful for weight loss, as mentioned. But Dr. Sowa notes that they’re also a great way to fill up while getting in plenty of nutrients. “Vegetables are a wonderful low-calorie, high-density food,” she says.
They can also help crowd out less healthy foods from your plate, Dr. Ali says. He just suggests focusing on high-fiber, lower starch vegetables for weight loss.
9. Swap out refined grains for whole grains.
Quick primer: Refined grains have a lot of nutrients removed and include things like white pasta and white bread. Whole grains have plenty of nutrients and include things like whole wheat, oats, and quinoa.
“Whole grains have more fiber, have a lower effect on blood sugar, are more nutrient-dense, and give longer appetite satisfaction and sustained fullness,” Dr. Snyder says.
Again, doctors stress the importance of continuing to exercise when you’re on a weight loss journey. “You still want to be active,” Dr. Ali says. “You want to at least maintain the activity that you’re already doing, and ideally increase it.”
Korin Miller is a freelance writer specializing in general wellness, sexual health and relationships, and lifestyle trends, with work appearing in Men’s Health, Women’s Health, Self, Glamour, and more. She has a master’s degree from American University, lives by the beach, and hopes to own a teacup pig and taco truck one day.
Most people wouldn’t mind being a little bit fitter. But the fittest? That seems unreachable. However, many argue that all-conquering CrossFit athlete Tia-Clair Toomey is, by objective measures, the fittest woman in history.
Toomey, who is an ambassador for the fitness app Pliability, has won the CrossFit Games – an annual competition to find the fittest man and woman on earth – an unrivalled six times on the trot. In 2023, she paused to have her first child, then returned in 2024 and won the competition two more times.
In the midst of her winning streak, the 32-year-old also represented Australia in weightlifting at the 2016 Rio Olympics, won gold in the same event at the 2018 Commonwealth Games, qualified for the 2022 Winter Olympics in the two-woman bobsled and completed a Hyrox doubles race in a lightning-fast 54 minutes 24 seconds.
In short: Toomey is incredibly fit. The average person might not be able to emulate her superior fitness levels, and most don’t want to – they simply want to be fit and healthy enough to thrive in everyday life. You can, however, benefit from her insights about how to approach exercise.
Read more: Do these three things each week to be fitter than most Brits
1. Don’t let perfect be the enemy of good
“You can’t be perfect at everything all the time,” says Toomey. “Trying to juggle too many things at once is where many people come unstuck, because you’re stretching yourself too thin. So it’s important to find balance.”
The aim is not to do everything immaculately, but to identify the things that are truly valuable to you – these might be your workouts, work or supporting your family – and take pride in throwing the (cluttered) kitchen sink at them.
“Even if it’s just a simple workout, you can feel really fulfilled at the end of the day knowing you gave it your best,” Toomey says. “I think a workout is a perfect place to demonstrate this.”
Read more: Walking experts reveal the number of daily steps you need to boost health – and it’s not 10,000
2. Small changes make a big difference
Most people set themselves lofty fitness (and life) goals, then fall short of them. Just look at how many New Year’s resolutions have been discarded by the time February rolls around. Toomey suggests a more manageable approach.
“If you can get 1 per cent better every day, you can’t ask for any more than that,” she says. “It’s when you create excuses, stop challenging yourself and give up on pursuing your chosen goal that you stop progressing and plateau.”
She recommends making small tweaks to improve how you feel each day, rather than obsessing over a daunting target.
For example, you could head to bed 15 minutes earlier and keep your phone out of the bedroom, drink an extra glass of water, go for a walk after dinner or eat an extra portion of fruits and vegetables. Small changes soon accumulate to make a big difference over time.
“It takes a lot of pressure off people when they break their goals down like that,” Toomey says.
Read more: Study reveals the small changes to your diet, sleep and exercise that can add years to your life
3. Be open-minded
A lot of people use the phrase “exercise isn’t for me”. This is likely linked to a less-than-pleasant experience at some point in their past.
But exercise is a very broad umbrella, and Toomey urges people to remain open-minded when approaching it. This is something she learned firsthand.
“I enjoyed my first CrossFit session, but I didn’t really enjoy the coach, so I opted not to go back for two months,” she says. “Who knows where I would be now if I never went back because of that one interaction.”
Toomey ended up trying a different gym and finding a coach who was more passionate and encouraging. “Then I was hooked and fully committed,” she says.
For the everyday exerciser, this could mean changing the variables to make your workouts more fun. For example, if you don’t like how running feels, you could swap to a lower-impact activity like swimming or cycling. Or if you find solo strength training sessions boring, you might join an exercise class.
There is no need to suffer through a certain type of exercise just because someone told you it’s the best. Take a playful approach to your workouts and continue to experiment until you find something you enjoy. Because if your exercise plans are fun, you are far more likely to stick to them.
Read more: The easiest way to strengthen your entire body, according to this expert coach
4. Put your ego aside
If you have ever watched Toomey compete, it’s hard to imagine her struggling with anything exercise-related. But, she says, when she first started CrossFit training she found it difficult to hold a barbell overhead in a stable position.
This was exposed in a CrossFit workout named “Nancy” – five rounds of a 400-metre run and 15 overhead squats (squatting while holding a 30kg barbell overhead).
“I was a runner prior to CrossFit, so I would race ahead during the 400m runs, but then the overhead squats were very challenging for me,” Toomey says.
To learn the correct technique, she started by scaling back the overhead squats, using an empty barbell rather than one loaded up with weight. Then, as she improved, she gradually increased the load on the bar.
“It’s all about building confidence,” Toomey says. “Everyone wants to go from zero to 100, but you need to put your ego aside, take your time and put the work in to actually learn a movement. That is how people evolve.”
If Toomey is willing to scale back exercises to learn them properly, the rest of us should be too. That might mean starting with goblet squats rather than barbell squats, wall press-ups rather than full press-ups, or walking rather than running.
There are exercise options to suit all fitness levels – you just have to find the appropriate ones for you and gradually progress them over time.
Read more: Sitting all day wreaks havoc on your hips and spine – here’s how to stop that from happening
5. Variety is the spice of life
What is the one exercise Toomey wishes more people would do? She struggles to pick just one before prescribing variety.
“I just love seeing people active,” she says. “But constantly doing one thing will have a lot of impact on the body. I think it’s really important to have a variety of exercises. That way you’re constantly working different muscles, building broad fitness and stimulating the mind in different ways.”
This is good advice for any exerciser. The body works on a rough use-it-or-lose-it basis, so if you don’t use a joint or muscle to its full potential, it can weaken and tighten over time. Greasing the groove on a wide range of movement patterns is the best way to prevent this and stay mobile for decades to come.
Read more: After 50 you need to train smarter – the eight rules for strength training in midlife, according to experts
6. Commit to a plan
A one-off workout cannot transform your fitness, but a progressive exercise plan can. This is why Toomey recommends finding a structured programme to follow over a longer time period than just a single session.
“That is going to help you stay motivated, particularly if it’s linked to some sort of sports or fitness goal like your first 10K, triathlon or pull-up,” she says.
“It gives you something to aim for. Otherwise people think, ‘Oh, I’m just going to keep doing this forever,’ and it can feel quite overwhelming. Following a programme helps you build healthy habits that you integrate into your daily routine and actually stick to.”
Read more: I specialise in coaching people aged 40-plus – do these six things for immediate results
7. Look after yourself
Muscle isn’t built in the gym. What you do during your workouts triggers myriad positive physiological changes, but the actual adaptations happen while you are recovering.
For this reason, Toomey places a great emphasis on sleep and nutrition, prioritising quality fuel and recovery between her training sessions.
As part of this, she regularly uses a sauna, breathwork and completes a stretching and mobility protocol via the Pliability stretching app shortly after waking each day.
“I tend to wake up feeling a bit stiff and sore from the previous day,” she says. “But I want to walk into the gym feeling strong and confident. That stretching session acts as a form of meditation as well, helping with both mobility and mental clarity.”
Read more: Swap the gym for this trainer’s six-move kettlebell workout to build full-body strength at home
It’s hard to recreate a cable machine at home—unless you have a pulley of your own, that is. Complete your bicep curls, tricep pull-downs, and cable rows with this top-rated, relatively cheap system.
“I chose this bike as a cheaper alternative to Peloton,” one Amazon reviewer explains. “For the price, I would purchase this bike again.” It doesn’t come with a monitor, meaning you can use your own tablet for classes, no pricey membership required.
With a flywheel, cage pedals, and an LCD monitor, this exercise bike seems way more expensive than it actually is. Reviewers give it a 4.4-star average on Amazon, raving about how quiet and sturdy it is. “I am very satisfied with this exercise bike and the overall quality of the product,” shared one of the 16,000-plus five-star reviewers. “It feels sturdy, smooth during pedaling, and works very well for home workouts.”
This top-rated recumbent bike is meant specifically for beginners. “Does this bike have all the bells and whistles of the ones you’d find at a gym? Of course not,” one reviewer notes. “Does it get the job done? You bet.”
This bike fits in tiny spaces, meaning even apartment-dwellers can go for a spin. “I’m SO GLAD this was my choice,” one reviewer writes. “I’m a 72-year-young woman who was able to assemble it by myself.”
This colorful set of six weights is ideal for yoga, cycling, and other exercises. “These small dumbbells are perfect for the specific, painful, diabolical exercises my rehab trainer assigned,” one reviewer says. “These are perfect for home use.”
Another Bowflex option, this adjustable kettlebell replaces the need for a set by ranging from 8 to 40 lb. It’s got a stunning 4.8-star average on Amazon, where reviewers praise its durable, space-saving design. “Adjusting the weight is the best,” shared one shopper. “Put weight in, rotate dial as it smoothly clicks at each position, pull weight out. I can’t imagine it be be done any faster, and it has a high quality solid feel when doing it. The rest of it is also high quality.”
Most stands that come with dumbbell sets (if one is included at all) are flimsy, so you’ll probably need to supply your own weight rack if you’re dedicated to strength training. This top-rated option looks like it’s right out of your old gym’s weight room. “Easy to put together, less than 30 minutes,” wrote an Amazon reviewer. “Dumbbells are off the floor and its a lovely addition to my workout space! If I need more storage, I would definitely buy another one.”
If you really want to feel like you’re back at the gym, invest in this commercial-quality treadmill from trusted brand NordicTrack. You’ll get trainer-designed workouts, a 16-inch touchscreen, a quiet design, and automatic intensity adjustments. “If you’re looking for extra content and guided runs and walks, the 1750 will be exactly what you’re looking for. All the iFit extras are what make this machine great,” added one five-star customer.
Although it doesn’t boast a fancy screen or a ton of room, this affordable, space-saving treadmill has all the essentials, including a digital monitor, a device holder, pulse sensors, and easy-to-use controls. “I’ve had this for a few months now and love it! I was looking for a small treadmill that actually folds out of the way. I’m 5’1 and run a few times a week. It runs smooth, functions well, and the incline works great. It feels really solid. I also love to use the SunnyFit app to connect with the treadmill Bluetooth to log my workouts,” one Amazon reviewer explains.
This tiny treadmill is perfect for small spaces and home offices, helping you get more exercise without having to face bad weather. “I’m honestly so impressed with this walking pad! It’s super sleek, quiet, and perfect for my daily routine. I’ve been using it while working from home and it makes staying active so much easier,” one customer wrote.
This set of five bands has earned a reliable 4.5 stars on Amazon from over 135,000 reviews, making it one of the most beloved sets available anywhere. The pack ranges from light to heavy resistance, perfect for athletes of any experience level. “Simple but effective. I’m able to pack these into almost anywhere and use them as a mini gym wherever I go,” shared one Amazon shopper. “With a little creativity, they can be used to add resistance to almost any exercise. I use them for stretches, face pulls, bicep curls, and even with squats.”
This resistance band set looks more like the equipment you’re used to at the gym. The included handles, straps, and anchor mean you’ll be able to work everything from your triceps to your knees.
TRX’s resistance set has everything you need for a high-impact workout powered simply by your own bodyweight pretty much anywhere. “It provides amazing workouts and doesn’t take up any space,” one reviewer writes.
If the past two years haven’t turned you into someone with a pull-up bar in a doorway, it’s time to convert. This bar has 4.5 stars from more than 24,000 ratings, meaning it’s worth the investment.
Stop dipping from the side of your couch—order this sturdy station that’ll facilitate dozens of full-body exercises instead. “Get them,” one buyer raves. “You won’t be disappointed.”
“There is probably nothing better out there which I would consider high-quality and at this price,” one Amazon reviewer says of this top-rated stand. Bonus: It can handle loads up to 805 lb.
To get your pull-ups and dips done in one place, treat yourself to this gym-style station. “Assembly was quite easy,” one reviewer writes, noting that it’s simple to adjust the height for multiple users, too.
These cages are perfect for replacing a ton of perks of the gym—you’ll have a space (all to yourself, of course) to work on controlled barbell strength training. This respected option is a splurge, but it’ll also send your home gym into the next dimension. “This is a great addition to any home gym you can do SO many different exercises with it and is well worth the price,” concluded one reviewer.
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Fitness
How busy women can realistically hit 10 hours of exercise a week – and unlock the biggest health benefits
A huge new study published in the British Journal of Sports Medicine – which analysed the activity levels of more than 17,000 participants – suggests that to achieve a substantial (defined as greater than 30%) reduction in heart attack and stroke risk, adults should aim for 560–610 minutes of moderate-to-vigorous physical activity per week. That’s considerably more than the current 150-minute minimum guidelines for health benefits, so it’s perhaps unsurprising that only 12% of people in the study achieved it.
It’s not to say there wasn’t any reduction in risk for lower totals – just not what scientists class as ‘substantial’. And it’s also important to note that the study was observational, meaning it cannot prove any kind of direct link; just association. It could be the case, for instance, that participants were already healthier and fitter than the general population. Plus, neither sedentary time nor less vigorous exercise were measured.
When WH put the findings to personal trainers, they were very keen to stress that something is always better than nothing – and they also had some useful tips for giving it your best shot at getting those golden 10 hours in.
4 tips for adding more movement into your week
Olivia Horncastle is a personal trainer helping busy women and mums fit exercise into their schedules.
Habit stack
‘I get my busiest clients to habit stack movement – so every time they fill up a kettle, they might do some squats, when they brush their teeth, they might do a wall sit,’ says Horncastle. ‘Other small things like trying to take calls while walking, or stretching in front of the TV at night work well. It doesn’t need to always be adding a full workout – all small additions help.’
5-minute workouts matter
‘Even starting with a 5-minute bodyweight circuit and building that up over time starts a habit – something is always better than nothing.’
Set yourself daily or weekly challenges
That might be trying to do 50 squats throughout the day, increasing your steps by parking further away at the shops, or taking the stairs instead of the lift, says Horncastle.
Tie exercise into your social plans
‘Instead of drinks with friends, I might suggest we go for a walk and grab a drink at the end, or try a new Pilates class instead of brunch etc.’
What type of exercise should you prioritise?
Michael Baah is a strength coach and oncology exercise specialist working with busy professionals, athletes and people recovering from cancer. ‘All that protection for your heart works best if you maintain your muscle mass, too,’ he cautions. ‘If you walk a lot but never do any strength work, you actually lose muscle faster, and after age 30, women naturally lose about 1% of their muscle every year unless they use it.’
Baah recommends doing three 45-minute strength sessions a week, using simple, compound moves (think: squats and deadlifts) that work your whole body. ‘You should finish each exercise feeling like you could maybe do just one or two more reps – this is the safe and effective method we use in clinics.’
‘The rest of your target comes from walking,’ adds Baah. ‘Just 40-50 minutes of brisk walking every day gets you there easily. Add a swim, yoga or dance class once a week if you like, and you’re all set.’
But don’t forget to adequately fuel, notes Baah. ‘Once you’re moving regularly, food matters, too. You need enough protein every day to help your body get stronger – aim for 1.4-1.8g for every kg of bodyweight. Without this, you do the work but miss out on the best results.’
If you’re more deterred than motivated by the recent study results, Horncastle wants to leave you with a few words. ‘Start small and slow, whether that’s one workout a week and building up, or starting with a few small walks – that’s how you achieve long-term, consistent change.’
‘And don’t compare yourself – who cares if Susan does hot yoga five times a week? She isn’t living your life. You need to find what works for and benefits you, but is realistic, too.’
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
Get the plan
Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis. She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity. A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.
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