The Best Way to Lose Weight (and Keep It off for Good)

Struggling to find the best way to lose weight? For many of us, weight loss can seem tough. Really tough. But according to My Kitchen Rules’ star and personal trainer Scotty Gooding, we can shift those excess kilos.

"All you need is a little focus, a lot of dedication, and a willingness to change your life for the better," says Scotty. Keep scrolling for the personal trainer's top 10 commandments for how to lose weight...

MKR's Scott Gooding’s 10 commandments of weight loss:

#1 "Eat clean"

Always choose foods that are nutrient dense, and avoid processed or refined foods. This means pre-packaged food is no longer on the menu.

#2 Move your body daily

Regardless of your work schedule, you should always aim to move your body for at least 20 minutes each day. Better yet, make three of these weekly sessions high intensity training to ensure you're elevating your heart rate for better weight loss results.

#3 Boost your metabolism

Forget weight loss pills. To kick start your metabolism, always tuck into a healthy breakfast that is a mix of protein, low GI carbs and fats.

#4 Avoid grains

The proteins found in grains are often difficult for us to digest and can also cause inflammation. Limit them from your daily meals as much as possible.

#5 Eat protein at every meal

Protein keeps you fuller for longer and is packed full of minerals and vitamins, which means it'll nourish your body and prevent unhealthy snacking later on.

#6 Drink apple cider vinegar

Have one to three spoonfuls of apple cider vinegar daily, as it promotes weight loss amongst a myriad of other health benefits. You can dilute it with water if the sour taste is too much.

#7 Avoid refined or added sugar

Fructose inhibits our body's trigger to tell us when we are full. This is why we are able to gorge on sugary foods, which ultimately hinders any weight loss goal. Avoiding refined or added sugar will help you manage your appetite.

#8 Eat regularly throughout the day

When you skip a meal and your blood sugar drops as a result, it's tempting to grab a quick yet unhealthy meal for a quick fix. Always plan ahead so you don't find yourself caught out.

#9 Use your primal instincts

Make sure your daily training incorporates functional training. This means incorporating exercises that mimic movements practiced in everyday situations. We are primal beings designed to pull, push, lift, drag and climb, so make sure your workout mirrors this. The more joints we use, the more muscles we use, which results in more energy expended.

#10 Do not starve yourself

The best way to lose weight is to listen to your body – if it's hungry, feed it. Just be sure to eat clean, nutrient-dense, non-processed foods.

What are your tips for losing weight the healthy way? Have you read Scotty's tips for staying fit during winter yet?

PS. For more fitness and health tips from Scott, follow the MKR star on Facebook, Twitter and Instagram, or check out Scotty Gooding Fitness.

137 Member Comments

Jay.dogga1986 25 Jun 2020 12:20 PM

I've lost 30 kilos. East whatever you want but in moderation, watch your portion sizes and drink water.

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zzchloee 28 Dec 2019 1:47 PM

In addition to the methods mentioned above, I saw in this article that we can also use cavitation rf to achieve the purpose of weight loss, and it will not be harmful to our body, it sounds good!

Jacko 26 Dec 2019 2:20 PM

Those are good tips for weight loss. Other than that the go-to- gym is also necessary. We should often train our muscle, and keep our bodies active. Anyway, we should keep exercise, then we will get a healthy condition and lose weight.

MelissaFay89 3 Jan 2018 10:04 PM

Really great advice

BeautifulJusty 22 May 2017 7:25 AM

Agree, except I know that grains (even gluten free) need to be avoided, yet is a challenge in winter.

Peta908 9 Jan 2017 2:50 PM

I try to eat minimal refined foods and get plenty of exercise by chasing my two boys. I have just started taking apple cider vinegar with honey and warm water, its fantastic! I'm prone to getting laryngitis and losing my voice, gargled with apple cider and I swear my voice was back in half the time. Just a note to buy from health food stores rather than a generic supermarket

Skin69 18 Jun 2016 3:30 PM

I can agree with eating clean, avoiding as much refined sugar as possible but cutting out grains? Not all grains have to be unhealthy, and most of them contain fibres which are good for you and help with digestion. Cutting out food groups isn't a way to go.

tf06@bigpond.com 19 Sep 2015 3:01 PM

Eat healthy is the best way. Don't over do any one particular food.Exercise and apple cider vinegar two proven methods.

lov3.arashi 13 Sep 2015 3:27 PM

I stick to most of these, but just, I'm still unsure about the grain one. I don't crave them, but it feels like I can poo better when I eat grain.

Shop A Everyday 30 Aug 2015 5:57 PM

Some great tips here, and yes never let yourself get too hungry

meena706 26 Aug 2015 11:52 AM

Eat healthy, think positive and enjoy your life.

tarameoww 23 Aug 2015 10:40 AM

I'm so motivated at the moment so I love reading these sort of articles! I'm going to go buy some apple cider vinegar today, to both drink and as a hair rinse :)

Mai320 22 Aug 2015 8:18 PM

These tips are the exact same tips that people tell you over and over again though!

Miss_Lee 21 Aug 2015 9:11 PM

Its all really just common sense, but I think we all forget sometimes. I am trying to eat less processed foods but I find it difficult to cut them out all together.

Ellie585 18 Aug 2015 4:16 PM

Avoiding sugar can be difficult because you don't realise how much sugar is in products you would've never thought of, like tomato sauce and even pasta sauce! It can be very sneaky.

Beauty Obsession 18 Aug 2015 12:28 PM

It makes perfect sense to eat healthy food and eat a well balanced diet with mostly wholefoods in the pure state. We are emotionally wired to our food and sugar being the biggest culprit for cravings so sometimes working on your emotional state is important to sustain healthy eating otherwise we can do well for a short period and then binge and give out and start yo-yoing

Ellecook 18 Aug 2015 11:17 AM

Just gotta have a well balanced diet and keep that body moving!

aleksandra 18 Aug 2015 9:27 AM

I still am not sure about whether there is much benefit to be had from drinking apple cider vinegar regularly - the research is not quite there yet to prove a link between consuming it and weight loss/faster metabolism.

Beautybabe140194 17 Aug 2015 9:57 PM

I love grains so not sure if I can cut them out completely. I have a bit too much processed food too.

josella432 17 Aug 2015 8:16 PM

No. 10 is a big one. I used to hate it when my friends would talk about wanting to loose weight and then starve themselves. You've got to give your body the fuel it needs.

Pandr134 17 Aug 2015 5:10 PM

Having a Thyroid condition makes it difficult for me to loose weight no matter what I do, but am now trying to cut out sugar, and hoping that may make a difference.

clearcrystalwater 17 Aug 2015 4:11 PM

Eating healthy is a great option to healthy weight.

Yohanna 17 Aug 2015 3:50 PM

Eating plant based food without calorie limitation for over 6 years gave me a figure of a model. And I am nearing 40 :D Eat your fruit and veg and nuts and seeds and potatoes and pulses and rice and spices...all of these have vitamins and minerals to make you glow!!! (and have an awesome waistline ;)

Yohanna 17 Aug 2015 3:47 PM

Number 5 is completely scientifically wrong. Protein has no vitamins or minerals. :P

Hayley_22 17 Aug 2015 12:33 PM

Apple cider vinegar tastes terrible.

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The best way to lose weight (and keep it off for good)