Nutritionist 10 top tips to weight management
It's January and that means that nutritionists nationwide will spend a considerable amount of time advising people on weight management.
A lot of people ask about some "magic" pill or regime that they have come across in the press or from friends, which promises to see the pounds fall off with the tiniest amount of effort. Sadly there is no such thing and many of the ones I have come across have no scientific evidence to back them up and some are frankly dangerous!
So what are my top tips for weight management?
1. Stay hydrated – 1.5-2 litres of water (or non-caffeinated fluid) per day is the target.
2. Fruit and veggies - Aim for 7-10 portions of fruit and vegetables per day.
3. Eat regularly – Skipping meals is likely to increase the likelihood of over-eating.
4. Balanced - Each meal should contain a portion of protein, carbohydrate, vegetables and a little fat.
5. Be mindful! – It is shown that those who aren’t distracted by things like the TV or sitting at there desk to eat lunch, actually eat less than if they weren’t distracted.
6. Eatwell – The Eatwell plate shows how the various food groups should be portioned in your meal. As each food group provides valuable nutrients it is advisable to ensure you are getting them all.
7. Be Active! – You don’t have to go to the gym to be more active, just simple things like taking the stairs instead of the lift or parking further away can make a difference. Even these small extra activities mean you will be burning more calories, helping to create the energy deficit you need to lose weight.
8. Go Slow! – Trying to lose weight too quickly is often counter-productive. Be sensible and aim for 0.5-1.0kg (1-2 pounds) a week. Losing weight too quickly can result in a loss of muscle mass which will affect your metabolic rate and may make it more difficult to continue losing weight and maintain the weight-loss.
9. Avoid the fads - Fad diets often see you regain the weight after you finish the programme and some are nutritional unbalanced and even potentially dangerous.
10. Be Cautious! – if you have a pre-existing medical condition and/or are taking regular medications, speak to your GP before starting any new dietary regime as alterations to medications, etc. may need to be made.
Following the tips above may seem overly simple, but when we look closely at the science behind weight management, then getting these things right can really make a difference.