Each week I use this post in order to summarise the main points from my clinic appointments. This is a really useful tool for sharing information and advice that comes up time and time again.
So this week’s main points are;
1.The evening time is often the most difficult when trying to eat healthier. Through the day we are mostly distracted and kept busy, but the evening time is a whole different story when temptation shows it’s ugly head. It isn’t because we are hungry or our body is lacking a specific nutrient – it is simply just ’emotional eating’ e.g. boredom/ tiredness/ habit etc. A few things that can help with this is to keep a diary (so that you are being mindful), allow yourself 1 controlled treat e.g. a kitkat/small bag of crips (so you don’t feel hard done by!) or use distraction techniques like negotiating time scales in your head/ reading a book or going for a walk.
2. 1 question I had this week was ‘ can I still lose weight if I eat healthily Monday- Friday and then eat what I want at the weekend?’ Well the answer is this – it really depends on what you are going to eat at the weekend. Yes it is of course ok to have the odd treat e.g. meal out/ chocolate bar/ alcoholic drink. However, if your calorie intake on balance for the week is more than what your burnt – you gain weight. This is also psychologically quite a downer as you will then feel that you are always on a diet and never getting anywhere – simply because your 2 day ‘treat’ is actually a ‘binge.’
3. ‘How long do I need to be on a diet for?’ Was another question I was given and in itself show how useless the idea of being on a ‘diet’ is. Because this concept of what a ‘diet’ is, is actually what a healthy person would eat 24/7 – sorry there is no ‘end.’ This is why it is really important that you think of it as being a way of life.
4. If your weight is technically healthy for your height but you feel that you are still ‘flabby’ and would like to lose a few pounds it is unlikely that you will achieve the body that you want with simple weight loss. What actually needs to happen is that you increase your muscle mass and reduce your fat mass i.e. keep your weight the same and reduce your body fat %. Most gyms now have a scale that can measure this for you, or you can pick up a relatively decent one on amazon. In order to increase your muscle mass, you will have to do a mixture of both cardiovascular and weight training exercises, so get talking to your gym instructor or check out a home exercise DVD which incorporates both of these.
If you would like dietitian advice on any of these topics – please contact me.
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