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WISE WEIGHT CONTROL

Top wise tips:

• Base meals on starchy foods as they are low in fat
• Eat high fat and sugary foods in moderation
• Bulk your meals up with vegetables instead off  larger portions of starchy foods
• Grill and bake instead of fry
• Cut fat off meat and remove skin
• Snack on protein foods and fruit
• Choose baked snacks instead of fried
• Exercise and keep active
• Drink alcohol in moderation
• If you know you are going out at night for a meal and drinks for example, compensate for the excess calories  throughout the day

 

Weight gain is caused by taking in more energy than we use, so the excess energy is stored as fat and we gain weight. It sounds simple to put weight on but it never feels as simple to loose it. 

 

We take in more energy than we use by eating larger portion sizes than we need, eating to many high fat/high sugar foods and drinks, over-eating in general or leading an inactive lifestyle.
When we want to loose weight, we aim for quick options such as cutting out food groups, FAD diets or being over restrictive with ourselves which can cause us to give in and put weight back on. This is because they are not realistic ways of eating in terms of lifestyle and the science. For example aiming to never eat cake again will end when you go to your Grandma’s house for a cup of tea and restricting your energy intake too much will only make it easier to gain weight whenever you eat a bit more, even though when eating a bit more this is the amount you should be eating for your personal requirements.

 

Why low fat?
A low fat diet is normally advised when wanting to loose weight. This is not just because it is unhealthy to eat too many fatty foods but because it is easy to gain extra energy from high fat foods. So by reducing the amount of fat in your diet you will reduce your energy intake without having to focus too much attention on what you are eating.

 

Should I eat carbohydrates
There are myths to cut out ‘carbs’. This is not necessary. In fact keeping good sources of carbohydrate in your diet such as rice and porridge oats can help you to loose weight because you shouldn’t be left hungry and craving for a chocolate bar because they fill you up and release energy slowly. The key point to remember when eating starchy foods is that you have the right portion size for your weight, height and energy requirements.  Furthermore with foods like pasta, it is what you have with it that can increase the energy from it significantly, such as a creamy, cheesy sauce over your pasta. Avoid however, refined carbohydrates as these do not have the same effects as starchy carbohydrates.

 

How can I feel more satisfied when reducing my energy intake?
Ensure that you get enough protein and a little fat to help you feel full.  You may find that snacking on a portion of almonds (11-13) helps to control your hunger pangs better than a cereal bar with a similar energy value. They are also a good source of vitamin E which is good for your skin, a good source of protein and fibre and contain ‘good’ fats.

To help feel satisfied after a meal and to disguise the smaller portion sizes (if you have had to adjust to meet the recommended portion sizes) bulk up your meals with vegetables as they contain fibre to help you feel full but contain no fat and little energy so will help you stay in control of your weight.  They also protect against cancers and heart disease for a bonus!

Allow yourself an occasional treat because too much restriction may cause relapse.  

 

Why is it so important to exercise?
Physical activity and exercise is great! Its not all about burning energy it is about feeling good, feeling fit and feeling sexy!
If you don’t exercise then start! Begin with low intensity exercise and build it up, you will be amazed how quick you get past that barrier of feeling unfit! Something is better than nothing. Its not all about hitting the gym. Go for walks, a dancing class, or go for a swim, there is something you can find that you will enjoy. Increasing your exercise and physical activity will make loosing weight so much easier. Your body will become more efficient at burning fat the more active you become and will boost the rate at which your body burns energy.

 

Can I still drink alcohol if I want to loose weight?
It is difficult in our society to stick to a moderate alcohol intake as drinking is a very sociable factor. So if you drink, try not to unless you really want to, and when you do, opt for those with less energy. If you drink lager, opt for non-premium lagers because these contain less sugar so less excess energy will accumulate over the course of the evening. In terms of mixers with spirit, you are best having the diet options because then you can approximately half the energy from each drink, or try lime and soda water. The spirit which you choose to mix with can vary greatly with energy. Vodka and gin have the least energy of them all.

 

What about other beverages?
Intake of drinks can easily add to our total daily energy intake. A can of Coke is about 5% of a women’s total daily energy intake. Exchanging fizzy drinks for sparkling water, flavoured sparkling water, diet soft drinks, squash (no added sugar) or even better water can reduce our total daily energy intake. When drinking fruit juice, you must remember that this also contains energy so include as part of a balanced diet.

 

What about when I go out for a meal?
If know you have an occasion coming up that evening where you will consume lots of food and drink, you could try to compensate for some of the energy throughout the day. Such as little meals so they provide constant energy throughout the day but in small amounts to keep you going but provide less energy overall than you would normally have. The little meals could include: a small portion of porridge for breakfast, a fat free yoghurt and piece of fruit, a tuna salad or small portion of pasta with a low fat tomato sauce, you could have a portion of soup but check the label and choose a one that is less than 150kilocalories per portion. The extra calories you have saved can be used in the evening when you go out for your meal.