Weight Loss made Easy

The last bit of the warmer season is still here. While winter is coming, there is still no reduction in the amount of weight gain patients seen by dietitians on a daily basis. Seeing that in practice, I sensed that there is still a definite need to share weight loss principles for those trying to lose weight or maintain weight on their own.

A large number of patients come to dietitians as a last resort. Taking a history from them would reveal several fad diets, yo-yo dieting and starving, leaving them desperate for the dietitian to have the miracle answer. We hope this would help- it might sound simple, but as a nurse said yesterday- “eat a little less, move a little more”. Well said indeed.

The principle of weight loss is as follows:

Energy consumed = Energy used → Weight maintenance

Energy consumed > Energy used → Weight gain

Energy consumed < Energy used → Weight loss

SIMPLE CARBOHYDRATES AND FATS:

Simple carbs (such as sugars and refined starches) and fats are energy dense meaning they have a lot of energy even in a small volume, contributing to weight gain. They often contain very few vitamins and minerals and are therefore of no nutritional value to your body.

If all the sugars/carbs eaten are not used up by the body it gets stored and contributes to weight gain. Only once all the sugars are used up, the body will turn to fat for energy. We can now say that if you eat less sugars, the body will be forced to use fat stores as energy, contributing to weight loss.

Decreasing your intake of simple carbs and fat will help you to lose weight. To do this, choose low fat or fat free options, and sugar free options

FOOD LABELS:

To help you make wise food choices, read the food labels. Foods claiming to be sugar free may be high in fat, and those claiming to be fat free may be high in sugar.

EXERCISE: (energy used):

It is recommended that a healthy person is physically active for 45 minutes most days of the week. The aim for weight loss is to make the energy used, more than the energy consumed.

A checklist for weekly exercising might help you to keep track!

MEAL REGULARITY:

What, when and how much!?

Try to have 3 main meals and 2-3 snacks at regular intervals in the day. Remember not to just eat for the sake of eating. Listen to your body and only eat when you are truly hungry. DO not confuse thirst with hunger.

Breakfast is the most important meal of the day. It kick-starts your metabolism for the day ahead.

Snacking: Your snacks should be small e.g:

- 3 provitas

- 1 fat free yogurt

- 1 slice of low GI bread

- 1 fruit

- Raw vegetables

Things to avoid for snacks:

- Chips

- Sugar containing colddrinks

- Chocolate

- Sweets

- Dairy drinks (milk shakes, chocolate drinks)

In general, we are looking for a LOW FAT, LOW REFINED CARB diet with small frequent meals and daily exercise. use this table as a guideline:

 

If you are still in doubt, and know that you have to lose an extra kilo for health reasons or just to feel comfortable and confident in your own skin, CONTACT THE GoodLifeDietitians TODAY. where we help you to lose weight the healthy and simple way