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.

134 Member Comments

Ajax 16 Aug 2015 6:02 PM

I agree, I do all of these (except drinking ACV - eww). I went Paleo 18 months ago and completely cut out grains, sugars and packaged/processed food, ever since then my weight has been stable no matter how much I eat. Once you get used to eating this way you no longer crave the 'bad' stuff, honestly the thought of eating a take-away or fast food really turns me off these days!

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Jlgaddes 16 Aug 2015 8:44 AM

Wonder what apple cider vinegar tastes like...........have some in my cupboard, might give it a try.

TheUglyDuckling 16 Aug 2015 4:24 AM

Number 1 I found is the hardest one for so many people; they don't realise just how much is added to packaged foods to preserve it. By taking that extra time, you are doing your body so much good.

Ellelily 15 Aug 2015 9:04 PM

I really think that i need to add Apple Cider to my diet. Just dilute until i can tolerate it straight. I am in need of loosing perhaps 2kgs My problem is that i do starve myself. I also dont eat regularly enough. And so I think that is why i do get so tired.

CrystalP 15 Aug 2015 8:31 PM

I really want to try the apple cider vinegar too...

Chicklet 15 Aug 2015 8:05 PM

I do most of these, but I can't stand apple cider vinegar!

Inflorescence 15 Aug 2015 7:29 PM

I've never tried apple cider vinegar so I'll give it a go!

survivor2012 15 Aug 2015 5:35 PM

I tend to eat pretty healthy but now that I am in school full time, tend to get lazy a few nights a week and cook fast food rather than lean meat and veggies. My weight is excellent and that is after having 9 kids :). My biggest thing I do to keep my weight down is to eat small portions. Because Im not exercising as much with being in school full time, I've cut my portion size down to avoid adding any weight. My stomach must have shrunk because now I get full very easy.

Misy Rose 15 Aug 2015 5:35 PM

I can follow most of them, except for any related to food. I'm not interested in avoiding grains and while eating protein every meal is doable, I won't specifically aim to include it. Plus, cutting out sugar? Nu-uh for me!

MelissaFay89 15 Aug 2015 4:03 PM

Some really great tips. My partner is trying to lose some weight so will be very useful

Hayley644 15 Aug 2015 1:58 PM

Interesting article.

Miss19 15 Aug 2015 12:53 PM

I can probably follow them all except #6! The thought of drinking ACV doesn't sound pleasant.

Heidi Purrs 15 Aug 2015 4:47 PM

You can add lemon and honey to the diluted apple cider vinegar in a glass of cooled, boiled water. Tastes quite nice then!

misfortune8 15 Aug 2015 12:37 PM

ACV gives me a migraine, but the other tips are great. I have trouble getting enough protein, but I know I've got to work on that.

Yohanna 19 Mar 2015 8:25 AM

number 5. is complete fad! I NEVER do that, ever...I am never hungry either (since became fruit based whole food lowfat vegan). High water content food, high fiber will make sure you have healthy weight and appetite, high carb (whole food like fruit),

AndreaJW 3 Jan 2015 2:18 PM

I love my wholegrain breads and pasta so would have trouble giving them up and ACV is disgusting so i couldn't stick to that either even if it is only a tablespoon a day.

Goldcat 10 Dec 2014 8:36 PM

I will try but maybe after the silly season.

Growing old 20 Nov 2014 8:09 PM

These tips are great. I was eating clean for some time and felt so good. It's harder to keep to when U have to cook different meals as the other won't eat it. I'm definately going to get back to doing a heap of these. Just look at him!!!

OnFire 11 Aug 2014 11:55 PM

I've started BootCamp and we certainly use a variety of muscles each session which mimic primal instincts. When I was seeing a nutritionist apple cider vinegar was recommended with lemon and water, and whilst it worked, I was scared to continue it due to the damage it can cause on the teeth (being that it is an acid). Drinking it through a straw however is a solution I have not yet tried!

Miss19 16 Jul 2014 8:19 AM

Nice tips.

Flicky26 10 Nov 2013 6:41 AM

Even as a diabetic some carbs are still needed, just need to make better choices. Love the other tips!

Britty1 7 Nov 2013 4:28 AM

love me some weight loss tips. thanks scott!

Pink_Sugar 15 Jul 2013 9:07 AM

Thanks for the tips- really useful as I am trying to lose weight :-)

Alishes 8 Jul 2013 6:54 AM

I follow most of this, but my routine is all over the place at the moment. I don't drink apple cider vinegar though, but I keep hearing about how good it is.

LisOnLife 12 Jun 2013 3:06 PM

Great tips but sooo hard to do!

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