Weight Management
Today weight loss is best achieved through a well balanced diet , exercise and lifestyle changes rather than diets. The word diet even sounds depressing. Most people take on diets, lose weight and then put the weight back on.
More and more studies are showing that yo yo dieting may weaken the immune system. A study published in the Journal of the American Dietetic Association found that when women dieted to lose weight, it decreased their immune function measured by natural killer cell activity.1 This study also found that immune function was higher among women who reported the same weight over long periods of time. The results showed that women with more episodes of losing and gaining weight had greater decreases in natural killer cell activity. Women with more than 5 major weight losses and gains had about a third less natural killer cell activity. Low natural killer cell activity has been associated with increased cancer rates and a higher susceptibility to colds and infections.
At a consultation I will look at ways to:
- Help you burn food as energy instead of storing it as fat.
- Stop food cravings and over eating.
- Improve mood.
- Improve energy levels.
- Prepare easy to follow meal plans that are both healthy and delicious.
- Balance blood sugar levels.
- Show you that by eating little and often is much better to balance blood sugar levels and to reduce those cravings.
- Show you what foods can keep you fuller and for longer.
At Think Nutrition we look at what you are eating and why you are eating unhealthily. Energy is measured in calories and if you are taking in the same amount of calories that you burn then your weight remains constant. If you are slowly gaining weight over time, it is likely that your caloric intake is greater than the number of calories you burn through your daily activities. At Think Nutrition we look at your food intake over a week, your mood when you ate those foods and your lifestyle. We show the foods you may be eating that could be contributing to your weight gain. A weight management plan should always include exercise.
The No Diet Approach to Weight Loss
Each weight management programme is clearly laid out with recipes and menu options. We show you that by adopting healthy eating habits and practising portion control that you can stay at your ideal weight or get to your ideal weight.
Weight loss occurs on its own by cutting down on:
- Processed foods.
- Sugar laden foods.
- White bread.
- White pasta (substitute with whole grain varieties).
- Food with a high percentage of calories from fat.
- Alcoholic drinks.
Food Portions
What does a serving really mean in relation to food?
A lot of people are confused when they see the word serving in terms of portion sizes - so what does it really mean?
A serving of bread, cereal, rice or pasta is:
- 1 slice of bread.
- Half a bagel or roll.
- 30g of cereal (this will go about halfway up a standard sized cereal bowl).
- 50g of uncooked rice or pasta.
A serving of vegetable is:
- A cup of raw, leafy greens (a pile the size of a fist).
- A large piece of broccoli (about the size of a light bulb).
- Half a cup of chopped vegetables (about as much as you can fit in the palm of your hand).
- Half a cup of vegetable juice (175mls).
- 1 baked potato (about the size of a computer mouse).
A serving of fruit is:
- A medium apple or orange (200g, about the size of a tennis ball).
- A medium banana (150g peeled; it should fit on an average side plate).
- Half a cup of chopped fruit or berries (100g).
- Half a cup of fruit juice (175ml).
A serving of milk, yoghurt or cheese is:
- 1 cup of milk (200ml).
- 1 carton of yoghurt (125ml).
- 28g (1oz) of cheese (about the size of a matchbox).
- Half a cup of cottage cheese (57g).
A serving of meat, poultry, fish, dry beans, eggs, and nuts is:
- 85g lean cooked meat, poultry or fish (the size of a deck of playing cards).
- 1 medium pork chop or 1 small hamburger.
- 1 small fish fillet.
- Half a whole chicken breast or a medium chicken leg.
- Half a cup cooked beans (about the size of a tennis ball).
- A handful of nuts or seeds (25g).
Control your food portions and you control your waistline.
References
- Journal of American Dietetic Association, 2004.
Rethink sugar:
- Most healthy people can stay hydrated by drinking water and other fluids whenever they feel thirsty. For some people, fewer than eight glasses a day might be enough.
Contact us on
087 6186309