My Top Five Exercises to Lose Weight This Year

My Top 5 Exercises to Lose Weight

Jane Arlow • March 5, 2024

My Top Five Exercises to Lose Weight This Spring

TL:DR? No, this isn't really five exercises to lose weight! But it is a bunch of tips that could actually help you to do it.

And yes, there are links to lots of different blogs I've written over the last few years in case you want to dive deeper into any of the topics!

The most frequently asked question I receive is variations on "Help! I've put weight on over the pandemic/ due to being perimenopausal...and I can't seem to shift it. Please share some exercises to make it go away!"

And now, I have an admission to make...the title of this blog is totally a "bait and switch"! I do NOT have "Five exercises to lose Weight this Spring" for you.

Sorrrrrreeeeee. I wish I was the bearer of better news.

Unfortunately, there aren't any exercises that, on their own, are going to shift weight you've put on round your middle. So, instead of exercises, I am going to share 8 top tips to help you, if weight loss is your goal.

Of course, this isn't to say that exercise isn't important and doesn't play a part! It does so many things for you - metabolic and heart health, muscle strength, mental wellbeing, balance, coordination - that actually, its place in weight loss is the least interesting thing about it!

If exercise alone does not make you lose weight - what does? Well, you need to be in a calorie deficit (i.e. energy in is less than energy used).

It's also complicated by hormones, sleep, stress levels and your "non-exercise activity thermogenesis" (i.e. how much energy you burn when you're not actually exercising).

I also read a very interesting meta-study that indicated that our metabolisms do NOT drop once we're past the age of forty. What drops is our activity level, while at the same time, we simply underestimate the number of calories we're taking in.

And, finally, sorry, but when you lose weight, it's more or less impossible to have any control over where it comes off.

If it seems inevitable that the scales are just going to keep going up, I promise there are things you can do.

1. Start keeping a diary of what you eat, when and what you're feeling at the time.

Which of these do you do:

-Graze all day long?

-Pick at nibbles while you're cooking an evening meal?

-Crack open the sharer bag of crisps/ popcorn on the sofa with Netflix and scarf the lot yourself?

-Underestimate what you've eaten during the day?

What things trigger you to open the fridge/ larder door? When you might actually be thirsty rather than hungry? When you're bored? Stressed?

Sometimes, having to write it down brings our awareness to what might have become a mindless action.

2. Once you become aware of your triggers and how you feel at the time, you can start to recognise the thought patterns that are creating the action of eating.

A reminder that sometimes, these thoughts are not the truth! They're just stories we tell ourselves. Things that we've come to believe to the extent that we don't even apply any logic to them any more.

And sometimes, we eat to "buffer" emotions that we're trying to avoid feeling because they're uncomfortable.

Sitting with the emotion for a few minutes - naming it, noticing all the physical sensations of that emotion - can often help us to deal with it better.

I'm finding this book written by psychologist Julie Smith both interesting and helpful in recognising and understanding emotions (affiliate link).

I'm also part way through a two week trial of "Noom", which uses the power of psychology* to help you lose weight (that and making you track every.single.thing you put in your mouth!). I'll keep you posted.

What foods should I eat more of if I want to lose weight

3. Make sure you're drinking enough water.

Your brain might be mistaking a "thirsty" signal for a "hungry" signal. So if you think you're hungry, have a glass of water.

Wait 15 minutes...still hungry? Then eat something.

4. Eat more fruit and veggies

Apart from keeping your gut biome happy, they will help you to feel fuller for longer because of the volume of water and fibre.

If you've had the water and you're still hungry, why not grab a snack of an apple, some carrots, or some grapes?

Yes, I realise that they don't give you the same rush as a couple of choccie biscuits. But, they also don't give you the same sugar crash as a couple of choccie biscuits.

5. Focus on your protein

Lean protein will also keep you fuller for longer. So dialling up your protein intake can be a great way to stop the hunger pangs.

If you've drunk the water, eaten the veggies and you're STILL hungry, grab some lean protein.

6. Go to bed earlier

Sleep hormones are so involved in how hungry we feel AND a lack of sleep can also negatively impact our ability to make rationale decisions.

This is really closely tied up with stress levels...so...

7. Focus on things that will reduce your stress levels

Make sure that you're closing out your stress cycle to avoid getting into "chronic stress".

This can include exercising (there it is!), getting outside in nature, hugging a friend or loved one, singing, dancing...

And finally..

8. Ditch the booze

Yes, the odd glass of red wine seems to be OK for your health. However, sharing a bottle of wine with dinner several nights per week is just adding calories of zero nutritional value.

So, in summary - if you were hoping for something a bit more "do this wall Pilates and you'll lose weight" ...sorry! There are no quick fixes.

On the other hand, I'm absolutely not going to tell you to give up carbs, or ice-cream or stop drinking altogether either. That's dull as arse.

Do drop me a note if you've got questions!

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Breast cancer - know your risks

By Jane Arlow • October 13, 2025

October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!