WELLBEING
Surrey’s Premier Lifestyle Magazine
Don’t give up
Rick Hay, Healthista nutritional director, offers advice on how to lose those last stubborn pounds.
Photo copright: Alina Shilzhyavichyute | 123rf.com
When first dieting, eating healthier or exercising at weight loss can be promising, but after a time can plateau. This can lead to despondency and giving up on weight loss goals. Here are some simple things to look at in order to get that weight moving.
Snacks and portion sizes
It’s important to look at snacking habits and portion size. Beware sugary breakfast biscuits, drinking yoghurts, yoghurts in general, sweet nut bars and dried fruits. Examine portion sizes: is the plate large and piled high? I have had success myself and with many of my clients by simply switching to eat from a side plate for a short time and slowing down eating speed.
Honesty
Perhaps the diet is not as healthy as you think. Is the smoothie too tropical? Remember, it should be a fruit and vegetable combo. Are you eating too many carbohydrate heavy, beige foods? A diet diary is a great way to see what is actually being eaten on a day to day basis.
Fibre
If not eating enough fibre, then blood sugar levels can be erratic leading to cravings and snacking. Consume more plant-based proteins to help – chickpeas, lentils and beans etc, together with fresh fruit and vegetables. Vegan or vegetarian meals tend to be higher in fibre and help natural cleansing.
Move: HIIT and LISS
If we don’t move enough, we won’t lose weight as effectively. The NHS recommend around 150 minutes of exercise per week. Alternate sessions of High Intensity Interval Training (HIIT) with Low Intensity Steady State (LISS) workouts. HIIT involves speeding up for a minute and then slowing down for another during a workout, swim or run. LISS is walking or swimming at a moderate steady pace. Twenty to thirty-minute sessions will help.
Snacks and portion sizes
It’s important to look at snacking habits and portion size. Beware sugary breakfast biscuits, drinking yoghurts, yoghurts in general, sweet nut bars and dried fruits. Examine portion sizes: is the plate large and piled high? I have had success myself and with many of my clients by simply switching to eat from a side plate for a short time and slowing down eating speed.
Honesty
Perhaps the diet is not as healthy as you think. Is the smoothie too tropical? Remember, it should be a fruit and vegetable combo. Are you eating too many carbohydrate heavy, beige foods? A diet diary is a great way to see what is actually being eaten on a day to day basis.
Fibre
If not eating enough fibre, then blood sugar levels can be erratic leading to cravings and snacking. Consume more plant-based proteins to help – chickpeas, lentils and beans etc, together with fresh fruit and vegetables. Vegan or vegetarian meals tend to be higher in fibre and help natural cleansing.
Move: HIIT and LISS
If we don’t move enough, we won’t lose weight as effectively. The NHS recommend around 150 minutes of exercise per week. Alternate sessions of High Intensity Interval Training (HIIT) with Low Intensity Steady State (LISS) workouts. HIIT involves speeding up for a minute and then slowing down for another during a workout, swim or run. LISS is walking or swimming at a moderate steady pace. Twenty to thirty-minute sessions will help.
Mindful eating
If we’re not focused on our food, we can end up eating more than we realise. In order to digest food properly and promote optimal fat loss, don’t eat on the run, at the desk at work or in front of the television. When eating, the food should be the focus. Remember, eating too late at night can play havoc with hunger hormones.
Bad habits
Food bad habits mean that fat gets stuck. Takeaways and ready meals mean consuming extra fats and sugars that turn easily to fat. Too much alcohol can overload the liver and make fat loss more difficult.
Relax
If we’re stressed it becomes more difficult to lose weight, especially visceral fat. Don’t be too obsessive about following a regime and don’t demonise food – enjoy meals and have treats. The body likes change; maybe try a one day on, one day off style of eating. Healthy one day and healthy-ish the next. Don’t eat too fast and don’t over exercise!
Investigate
An under active thyroid can make weight loss harder. Consult a health care practitioner to check for hormone or vitamin deficiencies. Perhaps gut flora is an issue – if so, probiotics and digestive enzymes may help.
If we’re not focused on our food, we can end up eating more than we realise. In order to digest food properly and promote optimal fat loss, don’t eat on the run, at the desk at work or in front of the television. When eating, the food should be the focus. Remember, eating too late at night can play havoc with hunger hormones.
Bad habits
Food bad habits mean that fat gets stuck. Takeaways and ready meals mean consuming extra fats and sugars that turn easily to fat. Too much alcohol can overload the liver and make fat loss more difficult.
Relax
If we’re stressed it becomes more difficult to lose weight, especially visceral fat. Don’t be too obsessive about following a regime and don’t demonise food – enjoy meals and have treats. The body likes change; maybe try a one day on, one day off style of eating. Healthy one day and healthy-ish the next. Don’t eat too fast and don’t over exercise!
Investigate
An under active thyroid can make weight loss harder. Consult a health care practitioner to check for hormone or vitamin deficiencies. Perhaps gut flora is an issue – if so, probiotics and digestive enzymes may help.
essence info
Rick Hay ‘The Superfoodist’, Healthista Nutritional DirectorDip Nutrition Dip Botanical Medicine Dip Teaching
TV presenter and author of The Anti-Ageing Food and Fitness Plan
Ideal World TV health and fitness presenter: www.idealworld.tv
Check out Rick’s new You Tube Channel Rick Hay: Nutrition and Fitness for more recipes and nutritional advice.
Websites: www.rickhay.co.uk and healthista.com
Telephone: +44 7428 748 783
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