Fitness columnist Emmet Rushe shares exactly how to lose weight and keep it off. And there's no magic potion.

It’s probably the most asked question when it comes to health.

‘How can I lose weight and keep it off for good?’

First things first;

If you are hoping that I will tell you that you can keep doing what you are currently doing and I’ll give you the recipe to some magic potion or exercise, that will miraculously help you to lose weight, sorry, but it doesn’t exist.

The second thing that I must address when it comes to answering this question is, are you actually ready for the answer?

I know 99% of the people reading this will be saying that they are more than ready, but if your New Year’s resolutions are a distant memory, you must ask yourself if you are actually ready to change?

It’s one thing to know how to do something.  It’s another to actually get up and do the work that will get you the results.

If you want change, you have to be willing to change.

With that said, let’s get to it.


Calories in vs calories out ultimately determines weight loss or weight gain.

If you eat fewer calories than you expend on a daily and weekly basis, you will lose weight.

“But what about my”…….(insert reason here)


It’s not your Metabolism, or your Hormones, or Gluten, or Carbs or any other fallacy that floats around the internet, that is stopping you from losing weight.

It is the amount of calories you are eating.

If you genuinely have a disorder, and some of you will have a genuine issue, you will already be getting medical attention for it.

If not, it comes down to your diet.

How do you reduce calories?

The simplest way is to track your portion sizes by using palm and fist-sized portions for protein, vegetables and carbs.


For some strange reason, protein has gotten a bad rap.

Many people think that eating too much can cause kidney disease.

Again, unless you have a preexisting renal disorder, protein is safe.

Protein can help to reduce hunger which can lead to weight loss, because it increases satiety, (the feeling of satisfaction after a meal), so you are less likely to snack in between meals.

The best way to get in more protein is to eat more foods like meat, fish and eggs at every meal.

Use a palm sized portion for meat and fish. Portions should be the thickness of your thumb.


In the past 10 years, carbs have been seen as the enemy and the impression is that if you eat them, you will get fat.

This couldn’t be further from the truth.

It is not solely carbs that are the problem, but high-calorie foods, that we usually see as only carbs
Chips, crisps, cookies, bread, donuts etc.
These are all high in carbs and fat, which is why they are so high in calories.

Managing your carb intake is easier than you might think.

Eat more vegetables and fruit and reduce your intake of starchier carbs (potatoes, rice, pasta).

Use 1 fist sized portion for fruit and 1-2 for vegetables

Just remember this;
No one food is evil.
You did not gain weight because of one single chocolate bar.
If you eat a well-balanced diet 90% of the time, and you are not misreporting or lying to yourself, you can allow yourself some leeway in your diet where you can eat what you like and it won’t hinder your weight loss goals.
You do not need to remove them permanently in order to achieve this.

Use 1 fist sized portion for Potatoes and Sweet Potatoes and a Cupped Palm for Rice and Pasta.


Don’t be afraid of eating fat, trying to do both low-carb AND low-fat at the same time, like most people do, is a recipe for failure.
It will make you feel miserable and abandon the plan.

The best cooking fats to use are coconut oil, Donegal rapeseed oil and butter.
They all have a higher flash point than other oils, so they won’t break down as much during cooking.
Olive oil is great for adding to salads, as is using avocado.

For liquid fats like olive oils, use a tablespoon for your portion size.

Use a thumb sized portion when using solid fats.


Water is our lifeblood, we need it for everything we do, so drink more of it
For weight loss, drink 500ml of water BEFORE each meal.
It will keep you fuller for longer and you will be less likely to overeat at your mealtimes.

It is that simple ladies. 
If you truly want to make a difference this year, stay clear of the fad diets and the pills and shakes.
This method works and I can guarantee that it will work for you.

Today is the final day to sign up to the Drop A Dress Size Challenge.
Click the link here and see what you could achieve in just 6 weeks.