Losing fat and building muscle is no easy feat, but turning to crash diets or overexercising for results is not the answer. Speaking to GB News, a personal trainer said taking on too much too quickly is the "biggest mistake" you can make for weight loss, often doing more harm than good, especially in older adults. Drastically cutting calories and exercising more can seem like the answer to fast weight loss, but there are many drawbacks. Not only is this difficult to maintain, but those who do stick to it risk losing muscle, experiencing low energy and disrupting their long-term health. TRENDING Stories Videos Your Say Instead, ACSM- and AFAA-certified personal trainer at fitness app Muscle Booster, Bruno Pontes, advised dieters to "pace yourself and stay realistic". He said: “One of the biggest mistakes people make when trying to lose weight is taking on too much too quickly. A crash diet or an intense workout routine can quickly lead to burnout, especially for those over 50 who typically require more recovery time between sessions. “The most effective approach is to focus on small, manageable changes that are sustainable." Weight loss has no one-size-fits-all formula, but looking at gradual calorie deficits - where protein stays high - or slight increases in exercise can be a good way to start. Read more about how protein works to help with fat loss here . DIETS Belly fat warning as breakfast mistake may be silently wrecking your metabolism 'I'm a dietitian - the real reason your belly fat won't shift has little to do with diet or exercise' Best creatine gummies for 2026: Top picks for taste, value and performance Pontes continued: "[Lifestyle changes] look different for different people, from increasing a daily step count, introducing strength training twice a week, or finding a cardio activity they actually enjoy. The key is to build gradually, listen to your body, and prioritise consistency over intensity. “For over 50s especially, having a structured but realistic routine can improve energy levels, support recovery, and help maintain long-term results without relying on restrictive diets or intense fitness programmes. “It’s also important to make fitness enjoyable. Approaching fitness as a social activity can encourage more people to engage with activities compared to working out independently." The personal trainer suggested team sports such as football or netball as a fun way to add more movement into your week, and benefit more than just your weight - "they are proven to be effective in boosting endorphins, serotonin and dopamine, increasing overall mood and wellness". Ultimately, finding something you enjoy and can stick to leads to more consistent, lasting results, and adding resistance training to your routine is particularly beneficial. Pontes added: “Strength training in particular can play a major role in healthy, sustainable weight loss, especially for adults over 50. Alongside supporting weight management, it also helps to maintain mobility and independence as we age." Indeed, meta-analysis combined data from 15 randomised controlled trials involving 587 adults who were overweight or obese over the age of 60. It found strength training significantly improved body weight, reduced body fat, and increased lean muscle mass compared with control groups. Researchers concluded strength training is an effective strategy for improving body composition in older adults, making it key for weight loss and healthy ageing. Our Standards: The GB News Editorial Charter
Personal trainer shares 'key to long-term weight loss results' without restrictive diets
