Weight loss isn’t something I normally talk about as I think it can breed a negative relationship around food. As a mother of three girls and having had a career as a model (models do eat please don’t think we don’t!) I am very aware of the pressures to be a certain size, fit certain styles of clothes and have a similar weight and build to the majority of women we see in films or magazines. I too, even now am mindful, aware and careful of what I eat but with freedom to enjoy a little of what I fancy every now and then.
For years now my philosophy with weight loss and food has been a healthy one and I share this with my clients who may come to see me for help on their weight loss journey. Food should be enjoyed but it should also nourish us and feed us on different levels. I’m very anti-restricting but I am extremely pro nutrient dense meals, in addition to the less snacking and implementing a nourishing liquid day to support one’s body with weight loss.
Establishing a good relationship with food can take time and many women battle daily. It takes patience, strength, and consistency to develop a sustainable healthy eating pattern. There is no quick fix or magic pill. What we do, the choices we make and how we act day in and day out is what is going to give us long lasting results and peace with our food.
There are so many do's and don’ts when it comes to weight loss and while I’m definitely not a fan of any fad quick fixes or gruelling diets I am a big supporter in intuitive and mindful eating and there are ways that we can safely lose weight and most importantly keep it off.
The key to a healthy and successful weight loss journey begins with the following rules:
1. No snacking - Try making a warming herbal tea or drinking a big glass of water. You may be mistaking hunger for dehydration.
2. Eat your carbs in the AM - Carbohydrates are fuel for your body because they contain glucose, which is your body’s number one source of energy. Protein and fat work, too, but carbs are definitely number one. They also help your brain function properly. If you don’t have enough of them, your ability to think, learn, and remember stuff will decrease because neurotransmitters in your brain will not have enough glucose to synthesise properly. Two things we need in the morning energy and brain power! Avocado on sourdough toast and a poached egg is a brilliant choice in the morning, sprinkle with some extra sunflower or pumpkin seeds for added nutrients.
3. Ensure your other two meals include protein and fat - Protein and fats are essential macronutrients that are crucial for your body. A good protein and fat meal would be organic roasted chicken on a bed of colourful veggie filled salad (lots of leafy greens), a crumble of organic feta cheese and a drizzle of extra virgin olive oil.
4. Incorporate one liquid day a week - Liquid days when done correctly are hugely beneficial. A day of liquids can do wonders for resting the digestive system, liver and kidneys, and flooding your body with an extra dose of needed nutrients. It is also a great one for slightly reducing calories without skipping meals or restricting and keeping you in a calorie deficit during the rest of the week. (Great!)
Your liquid day will include 1 smoothie in the AM, 1 juice midmorning, 1 bowl of soup at lunchtime, 1 smoothie mid-afternoon and another soup or broth for dinner.
5. Watch your portions - Portion size is so important when it comes to weight loss and while I don’t recommend weighing or measuring food if weight loss is on your agenda then it’s a good idea to be aware. For instance we may be making porridge and free pour in our oats leading to over a cup full at 350 ish calories (that’s without your milk and toppings) however just measuring out ½ cup which is plenty a portion can enable us to keep our calories in check and still enjoy a filling and satisfying breakfast.
Portion size example:
Meat, fish, poultry (1 serving, 3 oz) - size of your palm
Fats (1 serving) – size of your thumb
Potato, squash (1 serving) - size of your fist
Beans, peas, brown rice, pasta (1 serving) - size of your fist
6. Fat doesn’t make you fat - Don’t be afraid of good fats. They can help support our metabolisms and keep us full and satisfied for longer (leading to less or no snacking and smaller portion sizes). Incorporate a little into all of your meals this could be some nut butter in your porridge, some avocado mashed onto oat cakes or with cucumber sticks, or a drizzle of olive oil on your fish.
7. Eat earlier - By having your last meal slightly earlier say 6pm instead of 8pm you really allow your digestion to work before bed and also leave a nice amount of time where your digestive system can rest (an overnight fast). This can lead to better sleep and a better wake up in the AM.
8. Practice intermittent fasting - By allowing time for your digestive system to have a break from food you can allow your body to reset. Short-term 16 hours fast leads to several changes in the body that make fat burning and weight loss easier. This includes reduced insulin, increased growth hormone, enhanced epinephrine signalling and a small boost in metabolism. To make it easier you can fast overnight, for example 7pm until 11am or 5pm till 9am.
