Healthy weight management

What does weight management mean?

For many people, weight loss, slimming, dieting, shaping up (whatever you choose to call it) is a life-long struggle and involves a lot of disappointment, negative body image and, often, worry, feelings of hopelessness and damage to self-confidence.

Yet, being in control of your weight and managing it in a controlled, healthy and long-term way (weight management) is central to ensuring long-term health, fitness and even happiness and confidence. Contrast this with “yoyo dieting”, crash diets and seasonal dieting, which are bad for the body and much harder to both achieve and maintain.

Overweight people are at increased risk of numerous ailments, which range from heart disease and high blood pressure, to type-2 diabetes, gallstones, breathing difficulties and many more. Luckily, it is not actually as difficult or confusing as perhaps you might think to get your weight under control in a healthy way – so hang in there!

Recent trends

Weight has been one of the leading health concerns of the Western world in recent years (not least because of COVID-19). Obesity in Britain, for example, is swiftly approaching the chart-topping statistics of the United States. And it is not just adults that have been getting larger – children’s weight is a broadening concern.

How to reduce body-weight in a healthy way

Healthy weight loss is certainly not about extreme dieting or weight loss fads.

Effective weight management is about much more than just focussing on the numbers, like your weight and calories. It is about shifting the way you think about food, starting with a healthy routine which involves permanent changes in daily eating and beneficial exercise habits.

Essentially, healthy weight management is a combination of:

  • optimum nutrition (a well-balanced diet) and
  • a realistic exercise routine.

This doesn’t mean having to live on greens, without treats. Nor does it mean having to go to the gym 7 days a week.

It could possibly mean eating and/or drinking certain things in moderation, while increasing the volume of health foods. And, in terms of physical acitivity, it could mean doing as little as 15 minutes of exercise (such as walking or jogging) every other day – whatever meets your needs, taking into account your own particular health issues and circumstances.

Why so many people give up

One of the hardest things about introducing any lifestyle change is the ability to make that change last for the long term. We have all had the experience – every year, we make promises to eat more healthily, to drink less alcohol, to do more exercise etc. We start off well and, even with the best of intentions, in the majority of cases we slowly revert back to our old easy and ingrained habits.

One of the key causes of this is that the change was either put in place too fast and in a drastic way, and/or it was an unrealistic aim for the long-term.

A very common example is that, nearly all people attempt to completely do away with all treats from their diet. It’s naive to think that you are not going to have, for instance, a chocolate bar or packet of crisps ever again – and the reality is, that is not even necessary for healthy weight management. This approach usually end in binging.

Similarly, very few people are going to be able to sustain going to the gym seven days a week. Again, this is not necessary and, in fact, is not even constructive. Your body needs rest in between exercise.

So, people set themselves up to fail and lose morale when they do.

How to lose weight successfully

To introduce long-term lifestyle change (which is the key to successful weight loss), it’s important to think of a range of physical exercises that you really enjoy and can pick from to keep your routine interesting.

Furthermore, one of the many common fallacies about losing weight is that the meals / foods you can eat are very restricted. That is simply not true. While you will certainly need to cap your consumption of certain foods (especially those high in saturated fats and sugar), you are not automatically barred from enjoying the treats you like every now and then.

A nutritionist or personal trainer can help you to better understand precisely what varieties of food you should eat on a regular basis for a healthy, well-balanced diet and healthy metabolism, and which you should view as treats, to have on the odd occasion. Meal plans can be helpful in the early stages, while you get used to the new regime and break old eating habits.

The key is to understand that no two people are identical and so their is no “one size fits all” diet that will magically make you lose weight. Instead of a diet, you need a meal plan and exercise programme that are specifically tailored to you and your body.

Variety and moderation are the keys to your success!

A little extra support – health supplements…

If you find that you want a little additional help, you may want to think about including weight management supplements in your programme.

Not only can these help you to top-up on additional vitamins, minerals and other essential nutrients that will support your body through the weight management process (including support for energy levels, metabolism and immunity etc), they can also assist with resolving any underlying health issues that may be hampering your weight loss efforts. Common examples include digestive problems and hormonal imbalances. 

Plant-based protein powders and tasty light meal shakes can also provide a quick, easy and healthy snack substitute, that keep you feeling full and away from unhealthy treats in-between meals.

For more information, visit our main website

How to eat a balanced diet

What is a balanced diet?

Everyone always talks about “eating a balanced diet”, but have you ever wondered what that actually means?

Firstly, it is important to note that a balanced diet is essential for general health and well-being, as well as for maintaining a healthy weight. How it is achieved in practice can be very different for different people – not least because every individual is different, taking into account factors such as lifestyle, level of activity and energy demands, metabolism, pre-existing medical conditions, age, gender, health goals etc.

For example, athletes, vegetarians, vegans and those suffering from food allergies, sensitivities or intolerances will all have very different dietary requirements.

Having said that, the broad meaning of a balanced diet is simply one that includes an appropriate amount of food from the various food groups, along with plenty of pure water. Moderation and variety are key.

The modern diet

Unfortunately, in this modern age (with growing time and financial constraints), more and more people are relying on “fast foods” / “junk foods”, ready-meals, frozen foods and highly refined and processed foods to make up the majority of their meals.

Although obviously time-savers, these types of foods tend to be high in refined carbohydrates, sugar, salt, saturated fats and chemicals (such as food additives and preservatives). Not only do they fail to supply the body with the nutrients that it needs, they actually contribute to toxin build-up, which can (for example) potentially lead to digestive problems, poor immunity, weight gain and all of the problems that come with it (including increased risk of diseases, such as heart disease, diabetes, high blood pressure etc).

Another common phenomenon is that people will often skip meals in an attempt to lose weight, which in reality is counter-productive. Not only is this approach unhealthy (and has the potential to damage your digestion and internal organs), it can actually prevent weight loss and even contribute to weight gain. Although this sounds illogical, when you think about it, it does make sense.

How skipping meals can lead to weight gain…

It is important to activate your metabolism with the right foods at certain times of the day. Skipping meals (particularly breakfast) can lead to weight gain in a number of ways.

  • When you don’t eat for a prolonged period of time, your body can go into “starvation mode” and your metabolism then slows down to preserve energy. This means that your body will compensate for the inadequate calories by burning fewer calories than it normally would. When your body goes into starvation mode it does not draw from its fat reserves for energy, making it more difficult to lose weight.
  • It tends to result in extreme hunger later in the day, which can then lead to cravings, bingeing and weight gain.
  • It gives you an uneven distribution of calories throughout the day.
  • It means you are depriving your body of the energy it needs to properly function, exercise, burn calories etc.
  • It causes low blood sugar levels and delays insulin response, which can lead to diabetes.
  • It is a temporary measure and won’t solve your long-term weight problems.

Skipping meals is therefore clearly not the answer to healthy weight loss and a balanced diet. The most effective means of losing weight and keeping off is adopting a sensible weight management plan, i.e. making healthier eating choices, exercising, drinking pure water and keeping your metabolism active. Metabolism plays a key role in how quickly you burn fat and lose weight; therefore, it cannot be overlooked as part of your plan for weight management and optimum nutrition.

Why is a balanced diet important?

Exercise alone won’t make you “healthy” – it is just one piece of the puzzle. As the saying goes, you are what you eat. A balanced diet is arguably the most important factor because it gives you access to the broad spectrum of vitamins, minerals, salts, oils and other nutrients required by your body to function in an optimal way, including the energy to exercise.

Learning how to maintain a balanced diet is important for long-term health and weight management.

Where do health supplements come into it?

As a person trying to achieve a truly balanced diet and manage your weight, you might choose to take health supplements for a number of reasons, e.g.:

  1. As a result of depleted soil, long-distance importation, long shelf-life, pasteurisation, cooking methods (such as microwaving) and chemicals in our food, it is often lacking in nutrients, including digestive enzymes. For example, the level of vitamin C in vegetables can decrease by half within 5 minutes of being cut and by up to 70% after just 20 minutes. Similarly, cooking food destroys around half of the protein content and approximately 60% of vitamins and renders about 60% of the minerals non-absorbable. Nutrient-dense, food form supplements can help you top-up on nutrients easily and conveniently, every day.
  2. Restricted food choice can often make it harder to ensure you are getting the full spectrum of nutrients that your body needs on a daily basis. Many slimmers, vegans, vegetarians and others with restricted diets (such as allergy or intolerance sufferers) therefore choose to supplement their diets with tailored health foods and products.
  3. Those suffering from long-standing digestive health problems will often find that it is harder for them to absorb nutrients and lose weight. Digestive system issues are a common side-effect of being over-weight, most likely due to poor diet over a number of years. Many slimmers and those with digestive disorders therefore find that they benefit from, for example, colon cleansers and cleanse and detox supplements as part of their wider weight management programme. Others use probiotics and digestive system supplements to support their inner health and help to restore balanced levels of gut flora.

For more information, visit our main website

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