Weight loss can be extremely difficult for some of us. I often see clients who want to lose weight and there are no one-size-fits-all approach to weight management. Each nutrition programme I create is tailored specifically to each client. I motivate clients with real food options, shopping lists, menu ideas, lifestyle considerations and exercise tips. There are, however, a few key points that I include in every weight management programme.
Address blood sugar levels
Balance blood sugar levels for weight loss, vitality and healthy ageing. My ebook Wellness From Your Plate goes into further detail of blood sugar levels. Food choices can have a remarkable impact on blood sugar levels. I help my clients make sensible changes to their diet whilst not compromising on taste or satiety.
Fibre (both soluble and insoluble), releases a hormone which signals satiety. Foods high in fibre take longer to chew, slowing down glucose absorption and the rate of digestion. This keeps blood sugar levels more consistent and wards off hunger pangs. Foods rich in fibre; fresh fruit, whole grains, legumes and vegetables. Chia seeds are a perfect real food for weight loss.
Include protein throughout the day
Small amounts of the very best quality protein. Including protein is associated with more successful weight management. Protein slows down the rate at which the stomach empties and the speed at which food reaches the blood stream. Adding a source of protein to each meal helps keep hunger pangs at bay. Foods rich in protein; poultry, nuts and seeds, lean meat, fish, legumes, beans and protein powders.
Eat foods with a high water content
Foods with a high water content, generally have a low energy density. This means that they contain a low-calorie content for their weight. Selecting foods with a low energy density throughout the day is an effective way of remaining satisfied, without over indulging. Foods with a high water content; soups and broths, melon, green leafy vegetables, apple and cucumber. Drinking 2 litres of water every day is always required.
Alkalize Your Body
Alkalising nutrition is involved in every nutrition coaching. Whether my client requires to lose weight, reduce symptoms associated with a specific health condition or to kickstart their health.
Practice a stress management technique daily. Don’t skip meals, especially breakfast. Not only does breakfast kickstart your digestion and metabolism, you’ll be less likely to experience cravings and overeat. Eat healthy snacks between meals to prevent hunger pangs. Exercise! It is so healthy for our body. Among other things it raises the ‘feel good’ hormones and burns calories.
Find out if your body is allergic or has an intolerance to any foods. There are many more effective tips that will help you lose weight.