100 DAYS OF WEIGHT LOSS

Newcomer to fighting the flab? Drop the quick-fixes at the gym, destined to backfire.

- IAN TAYLOR

You'd be forgiven for thinking that weight loss is a piece of cake – especially at this time of year when wellness influencers and fitness magazines are flexing their ‘easy-to-follow’ transformation programmes.

Then there are supplement companies, slimming groups, personal trainers and biotech firms, all jostling for a slice of the big weight-loss pie. The industry is projected to be worth over £380bn ($500bn) less than a decade from now.

But here’s the thing that’s rarely acknowledged: weight loss is tremendously difficult – especially for beginners. It’s believed the majority of diets fail, often within weeks, and studies repeatedly show that people who do lose weight usually put it back on – and more – within a couple of years.

In the UK, two-thirds of adults are overweight. In the US, it’s closer to three-quarters. There’s lots of evidence weight loss could improve the quality and quantity of their lives. In 2025, researchers found that cutting just five per cent of body mass could lead to improved health markers for people with obesity – even if they regain some of the weight – from lower blood pressure and cholesterol to healthier liver function, reduced inflammation and better sleep.

However, a 2025 study in the journal Heart found that weight fluctuations can be dangerous, increasing the risk of death in obese people with cardiovascular issues.

So what’s the answer? Steady, sustainable, successful weight loss, which is about shifting to a healthier overall lifestyle that you can maintain.

We’ve spoken to leading experts and sifted through the latest weight-loss research to identify the strategies that genuinely work. Here are six you can try in the first 100 days of a weight-loss effort to boost your chances of long-term success.

1 Know your enemy