Nowadays, the most difficult concern amongst many of us is to keep our weight within ‘Happy’ and healthy range. As a registered public health and food nutritionist, I am cracking down very simple ways that hugely helped people for their weight management. Working as a weight management and type 2 diabetes support expert, I provide healthy ways for people to stick with and get away from fad or quick fix diets. For a start, weight loss may seem a big project but once you get started with your goals slowly, steadily and consistently, nothing gets in your way. Lets’ explore some healthy and evidence-based ways to maintain a healthy weight.
Follow ‘Routine’ route
Start with forming a daily routine for your meals and try to stick with the similar times each day. This helps your body to expect the meals & snacks at certain times and reduces overeating!
Big No to ‘Fad’ diets
Be aware of the Fad diets or the misleading information which says carbs make you fat 😊 Balance your daily meals using the five food groups from the Eatwell guide. To maintain vital functions of our body and healthy weight loss, we need a balance diet that contains portion of starchy carbohydrates, protein, dairy, fruit & veg and a limited amount of unsaturated oils.
3 ‘Meal rule’
Follow the 3 meals rule per day with 1-2 healthier snacks (handful of nuts, vegetable sticks, fruits) in between, you will never be disappointed with this plan! Skipping any meal during the day or a food group won’t help you to manage healthy weight hence Never skip your meals!
Go bananas for ‘Fibre’
Increase your daily fibre intake. Currently, In the UK the average fibre intake for adults is 60% (18g) of what it should be (30g). Good sources of fibre-wholemeal and wholegrain breads, cereals and pasta, peas, beans and lentils, fruit and vegetables, dried fruit, nuts and seeds.
Fill your plate with more veggies. Treat your eyes with ‘Rainbow colours’
Add more of fruits and vegetable in your plate, 5-a-day is the national recommendation but if you can, achieve more than that. This will be an icing on the cake! Go RAINBOW with fruits & veg and get essential nutrients for your body.
Stay focused with Fluids
Fluids are very important in making a healthy daily balance. Aim for 5-8 glasses per day and remember to stay out from the fizzy and sugary drinks. Tea, coffee, fruit juice (150ml), 20-30 % comes from soup, stews, fruits & vegetables. counts towards your daily fluids. Watch the sugar and caffeine levels.
Eating and drinking behaviour counts
Behavioural aspect plays a key part in our daily life and especially when it comes to maintain healthy weight. At Nutrificient Life, we provide tailored support and work with you in taking consideration of all aspects of your health including behaviour for healthy weight loss. It is vital to get support where needed and a professional can help you to identify the barrier of your health concern.
Mind the portions
Be portion wise for all your meals. Limit your energy intake from ‘empty calories’ as an example pastry, cakes, cookies, fizzy drinks. You must be aware how much calories are there in the alcohol. The answer is 7 kcal per gram that contributes to weight gain.
Move more..
Now that you know how the healthy eating plan looks like, don’t forget to maintain your daily 30 minutes of physical activity (150 minutes per week).
Take baby steps towards your healthy lifestyle. Eat well, move more, live happy and book an online consultation with Harman for more support. Get ready to find the root cause which is stopping you to lead a healthier lifestyle. We will help you to achieve the desired health goal.
You might also enjoy our articles on intermittent fasting facts and the benefits of physical activity and consider working with a weight loss nutritionist for a plan tailored to you.