The first thing to stress here is that there is no perfect weight. We’re all unique in our body’s demands and outputs so while your friend, family member or colleague might be aiming for a certain number, that weight is unlikely to be the healthiest for you.
Below are some general tips which should help get you started in keeping that waistline in check. If you’ve been struggling to manage your weight despite making dietary changes it could be worth talking to a professional – often a small change can make a big difference. Sometimes you may need a deeper dive into your medical history and some tailored one to one support.
Replace white processed carbs with wholemeal alternatives
When you convert wholegrain foods into their processed white versions (eg white bread, white rice and white pasta) you’re stripping them of vitamins, minerals, antioxidants and fibre – all key nutrients in weight management. Instead of supplying your body with nutrients to combat obesity you’re pumping it with sugar; the fuel to weight gain. Furthermore, because this sugar isn’t accompanied by fibre, it will lead to a spike in energy quickly followed by a large energy dip causing stagnation and lethargy. This means that those calories you’ve consumed are unlikely to be burnt off by exercise and activity and instead will be stored as fat.
Include protein in each meal
Protein is an extremely satiating macronutrient which means eating it will make you feel fuller for longer. It also helps regulate blood-sugar levels which will help prevent those dips in energy which often make that cookie jar look so inviting. By adding chicken or turkey breast, salmon or tuna, or beans and pulses to your salads and stir-fries you can keep protein high and calories low while feeling all the more satisfied.
Replace saturated fats with healthy oils
Fat plays an important role in our diet. It’s used to provide energy, form hormones and improve vitamin absorption among many other roles. However, not all fats are created equal. High amounts of trans fats and saturated fats, largely found in red meats, dairy products, fried foods and pastries have been linked to obesity, diabetes and cardiovascular disease. Instead of pork, bacon and beef choose chicken, turkey or fish. The advantage of fish, especially if of the oily variety, is that they contain high levels of omega 3 essential fats which help fight inflammation while also keeping you full. Rather than snacking on pastries chose a handful of almonds, walnuts or cashews. Instead of adding crisps or chips to your meal opt for an avocado and tomato salad.
Ensure healthy snacks are readily available
Ideally, snacking should be minimised to allow your digestive tract time to rest and recuperate between meals – easier said than done, I know! While you’re breaking out of the snacking routine make sure you rid the cupboard of highly processed, refined sugars such as chocolates, cakes and biscuits and instead enjoy a handful or berries, grapes, nuts, cherry tomatoes or olives.
Stay hydrated
The brain often mistakes thirst for hunger. This is partly because dehydration deprives cells of energy which is a signal for the brain to eat more. Drinking water will help counteract this. Drinking water also increases lipolysis – the process in which lipids (fats) are broken down. If we do not drink enough water this process is slowed leaving more fat to be stored and inevitable weight gain.
Choose realistic goals
Small steps turn into big achievements. Choose one thing to focus on at a time to avoid feeling overwhelmed and build from there.
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