I’ve neglected the fitness aspect of my blog for a while. A not so new baby and a knee injury can do that to someone really. Some of my readers may know when I am not blogging or popping out children, I work as a dietitian three days a week. Although I actually work in quite a specialist area – inherited metabolic disorders, the one question I pretty much get asked EVERY TIME I tell people what I do is….guess….
How do I lose weight?
I wrote a post a good while ago, Quick Fixes Are Not Quick and this message still stands. There is so magic pill or magic diet. It takes change, motivation and a lifestyle upheaval. But if I had to share my top 5 healthy tips for losing weight and keeping it off it would be the points below:
(I’m not including the obvious one of cutting out or down on high fat and sugary foods like takeaways, cakes, biscuits, sweets and chocolate, as deep down we all know we should have less!)
– Include lean PROTEIN with each meal. Chicken, fish, eggs, beans and lentils are great examples. Protein keeps you feeling fuller for longer and less chance of reaching for not so healthy foods. If you can snack on protein rich foods too, even better. A handful of almonds is a brilliant mid morning snack.
– CARBS – firstly these are not the enemy BUT processed white carbs like white bread, chips, rolls and white pasta in large quantities are not the best option. I would never say cut carbs out of your diet BUT I would say firstly switch to wholemeal and wholegrain versions: granary bread, wholemeal pasta and rice. Secondly I would say cut your portions down. Check packets for recommended portion sizes, reduce it further and have extra vegetables.
– Be CONSISTENT. Don’t think one day of healthy eating is going to make you lose weight. It is the things you do day in, day out. The odd day of eating what you fancy is absolutely fine but ultimately stick to your goals most days.
– Don’t DRINK your calories. I see this a lot. 1o0mls of full sugar coke is 42 calories. Multiply that by 10 (1 litre) and that’s 420 calories in your drink! Obviously the best thing to drink is water but stick to sugar-free options where you can. Don’t add sugar to tea and coffee. Keep an eye on how much alcohol you have. The calories add up from this too!
– Cut your PORTION sizes down. I alluded to this earlier with the carbs point but I think so many people are surprised when they weigh out what they eat, as per recommended. For example a pasta portion is 75g dry weight. I often say to people take a photo of their usual meal and portion size and take another with weighed portions. The difference is probably quite a big one! Do this for all your meals, consistently every day and you will see results.
These are some very generic tips and everyone of course is different but if I see someone wanting the lose weight, these are the areas I will be questioning around.
Remember weight loss needs to be sustainable and a quick fix is just that, quick and won’t last!
Needed to read this today! I’m a bit down about my weight at the moment. I’ve been slowly putting on a few lbs and clothes are getting tight but I have zero motivation. Every Monday rolls around and I say I’m going to do something about it but then I look in the fridge and all intentions fly out the window, along with my motivation!
Really interesting and useful post. You know your shizzle! #bestandworst
Rev T went to see a nutritionist recently and she’s told him pretty much the same! We are learning to love the wholemeal and the smaller portions. It’s doing us all good I think, but it’s a behaviour change that’ll take a while
This is fantastic advice….I have started eating more wholemeal bread instead of white. The kids were not too impressed at first but they’re liking it now. I bought smaller dinner plates to cut our portion sizes down….We used to have huge plates and I would fill them. Now with smaller plates my fella & are are probably eating the proper size portion. #bestandworst
Great advice and the whole carb thing… Eek! i love to eat carbs… the white ones. I’m trying to cut down on them for my weight loss journey.
This post fits perfectly with where I am right now. I also co-host the #FeelGoodLinky with Sim’s Life if you wanted to link up with us.
My downfall is craft beer. When I have a drink I have to have my 250 calorie beer.
Great advice. Simple but true. I needed this. #bestandworst
Hi, great advice. I find wholemeal pasta and bread and drinking a a good amount of water keeps me fuller for longer #bestandworst
Good tips here. I think my downfall is chocolate. #bestandworst