ATTENTION MUMMIES AND DADDIES! Kimmy has written a great blog in the hope that you will stay away from the ‘quick-fix’ diets that tempt us all every January after a month of festive indulgence.
Happy New Year!
New Year Resolutions. What is on top of your list? The most common resolutions are around the topic of health, whether that is to give up smoking, be more active or to lose weight.
I am a nutritionist. I am not a loseweightionist. Obviously the two go hand in hand but I always focus on achieving the correct nutrients in the diet first. It can be easy to lose weight unhealthily but trust me you will feel a lot better if you focus on good nutrition and the weight will follow. It is also a lot easier to maintain and prevent yoyo dieting.
There is no magic cure. It is hard work. Many people want to hear about the new diets and quick fixes but how healthy and sustainable are they? You may be considering the 5:2 diet (are you really not going to eat for 29% of the rest of your days?), the Dukan diet (Dukan has now been banned from practicing as a GP) or the Atkins diet (who had very poor health and suffered cardiac arrest)… just saying.
The answer to losing weight is actually pretty simple. Focus on the Food Standards Agency Tips for eating well:
- Base your meals on starchy foods.
- Eat lots of fruit and vegetables
- Eat more fish (including one portion of oily fish a week)
- Cut down on saturated fat and sugar
- Try to eat less sat (less than 6g a day for adults)
- Get active
- Drink plenty of water
- Don’t skip breakfast
Some more of my tips that may help you with your calorie control include…
- Slow down your eating and put your cutlery down after every two bites or so
- Look at your portion size.
- Try writing everything down you eat (you may be surprised and forget about that extra chocolate your colleague offered).
- Choose a smaller plate (it sounds daft but some studies have shown that the consumer feels that they are eating more if eating off a smaller plate).
- You do not need to eat everything on your plate – listen to your body when it is full.
- Your body takes time to realise it is full, so drink a large glass of water around 10 minutes before each meal.
- Fibre and protein makes you feel fuller for longer (I am not saying go full on Dukan diet but these are important factors in a diet).
- Plan your meals in advance, get creative and make appropriate substitutes.
- If one week it does not work… So what!? Just keep going and do not let it demotivate you. It is a progress and will not happen overnight.
- And the most important for me is to enjoy your food – do not dread it or deprive yourself of what you enjoy. But remember if you treat yourself all the time it is no longer a treat (moderation!).
Remember that these are changes in lifestyle not a quick fix. If one week it does not work… so what? It is not the end of the world. Just keep at it.
Have a happy and healthy 2014!