'I'm a nutritionist – there are six easy things you can do to lose weight and achieve your goals'

You don't have to eat like an athlete to lose weight
-Credit:Getty Images


A nutritionist who works for Rafael Nadal has outlined six things people can do to lose weight and benefit their all-round health.

With a new year upon us, many will have set themselves resolutions like sticking to a strict diet, being more active, or joining a local gym to shed the extra pounds put on through over-indulging at Christmas. However, Gemma Bes - who is a nutritionist and adviser at the Rafa Nadal Academy - has explained that there are several simple ways that people can lose weight and become healthier without over exerting themselves.

Dubbed the 'King of Clay', Nadal won 22 Grand Slams across the course of his illustrious tennis career, including a whopping 14 at the French Open alone. Add to that two Olympic gold medals from 2008 and 2016, and it's easy to see why many consider the Spaniard to be one of the greatest players of all time.

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Of course, Nadal was incredibly dialled in with regards to his diet and nutrition, reportedly cutting out meat and cheese altogether. However, you don't have to eat and train like him to become healthier, according to Bes - who has broke down six simple ways to become healthier.

Stick to a balanced eating routine

Speaking to ABC, Bes insisted that embracing fresh foods like vegetables, lean proteins, and whole grains quickly have a notable impact. "Incorporating quality fats like virgin olive oil and seasonal fruits into our diet yields almost immediate rewards in our perception of health," she said.

"Avoiding added sugars, ultra-processed foods, and saturated fats, along with eliminating unnecessary snacking and returning to regular meal times, will also be decisive measures for regaining balance swiftly."

Hydration is key

Bes also says that excess food and drink over the Christmas period may have caused fluid retention and dehydration in some people. The expert advises that people drink at least two litres of water per day, or opt for infusions and broths which can help restore hydration on chillier days.

Rafael Nadal had an incredible tennis career
Rafael Nadal had an incredible tennis career -Credit:AFP via Getty Images

Move more

Bes says: "After the festive period filled with feasting, family gatherings, and a more sedentary lifestyle, it's important to gradually resume exercise habits. This means starting slowly with activities like walking, practising yoga or swimming. Once you feel your energy returning, resume strength or cardio routines. The key is to move for at least 30 minutes daily."

Make sure you're getting enough rest

Studies have shown that not getting enough sleep leads to people consuming snacks which are higher in fat and ultimately unhealthier. According to Bes, people should get at least seven to eight hours of sleep each night to help aid with recovery and restoration.

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She adds: "Creating a relaxing environment conducive to good rest and avoiding electronic devices before bed is crucial."

Don't get carried away with goals

Bes also says that people shouldn't get carried away with their goals - as setting sights too high can often cause people to falter at the first hurdle. The expert instead suggests that people focus on small habits that they can maintain. She continues: "For example, ensuring half your plate consists of vegetables each day or starting a post-dinner walk can help improve digestion and balance blood sugar levels."

There's nothing wrong with a little bit of help

Bes says: "For recovery, it is also essential to rely on dietary supplements providing essential macronutrients like protein and creatine. Protein supplements not only compensate for protein deficits in athletes - and anyone whose muscle mass is reduced by natural ageing - but are also an indispensable aid for anyone looking to regain their healthy balance after the holidays.

"Creatine increases energy production in the form of ATP, enhancing strength, power, and performance in high-intensity short-duration exercises like weightlifting or sprints. It also aids recovery and muscle growth after holiday indulgence by promoting cellular hydration and protein synthesis."