Weight-loss the healthy way
Christmas is over and I don’t know about anyone else. but I certainly enjoyed the culinary delights that the festivities had to offer and now it is time to reclaim my health and start getting back into shape for the new year.
I have lost count on the number of adverts going around social media about the different diets to help you lose weight, feel more energised etc. So, I thought my first blog of 2017 should be about how to lose weight the healthy way and more importantly sustainable weight loss. I found this quote earlier today “I’ve been on a diet for two weeks and all I’ve lost is two weeks” – Totie Fields. It did make me chuckle as I have heard this so many times from clients who have tried various diets. I am not saying that all these diets do not work, but some are just not sustainable and you may lose weight quickly but as soon as you stop the diet, the weight starts creeping back on again.
Generally, weight loss is best done slowly and for the long haul if you want to improve not just your weight, but your health too. As mentioned by leading nutritionist Marilyn Glenville, “one of the main causes of weight gain is actually dieting. Dieting makes you fat, as you reduce your food intake to lose weight, your body puts itself on ‘famine alert’. It gets the impression that food is scarce and therefore it slows down your metabolism to get the best use of the small amount of food it is receiving”.
Foods to avoid
Cut down on the refined carbohydrates, white bread and rice, croissants, Danish pastries, meat pies, desserts etc. Have them as a treat, but the more you cut these items out of your diet, the more weight you will lose. These foods are also detrimental to your health causing blood sugar imbalances and fatigue.
Reduce foods high in sugar – sugar converts to fat inside the body if it is not used up during exercise.
Cut down on fried, fast foods and high-fat take-aways and processed foods.
Reduce alcohol intake – these are wasted calories and affect the functioning of the liver. One 175ml glass of red wine is around 120 calories, coming from both the sugar in the wine and the alcohol
Eat low glycemic foods – help balance blood sugars.
Instead of white-flour based foods, use wholemeal bread and try various pastas and meals made from quinoa, buckwheat and millet.
Eat plenty of fresh fruits and vegetables – the more fibre the better.
Onions, ginger, spring greens, spinach, pak choy, celery, pineapple and apples are all great foods for assisting weight loss. Radicchio, chicory, fennel, celeriac and bitter foods help to cleanse the liver, which aids weight-loss.
Eat one portion of quality protein with each meal as it balances blood sugar for a longer period.
Drink at least six to eight glasses of water a day. Water suppresses appetite and helps prevent fat depositing in the body, it reduces water retention and encourages toxins to be flushed through the body.
Always eat a healthy breakfast, this helps balance your blood sugar levels and prevents the cravings for unhealthy snacks. A good breakfast for example would be a bowl of porridge or a poached egg served with avocado and spinach.
Chew well and take your time when eating. It takes your brain 20 minutes to register that you are full, so if you eat more slowly, you will actually want to eat less.
Some people find it easier to lose weight by 'grazing' all day on healthy snacks, to balance their blood sugar. Others say eating three meals a day helps them lose weight, you need to find a plan that work’s best for you. Listen to your body.
Regular exercise increases your metabolic rate, decreases fat deposits, reduces food cravings and suppresses appetite.
Write a food/mood journal and make a note of either your weight loss journey or how your clothes are feeling. This is a great incentive when you have a bad day and feel like you are not getting anywhere. When you look back through your journal, you will discover that you have lost more than you think and gained other benefits like an increase in your energy levels.
For a personalised weight-loss plan, contact us to book a consultation and we will help you achieve your goal in an achievable way.
Nutritionist Resource is not responsible for the articles published by members. The views expressed are those of the member who wrote the article.