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

Meal shakes and protein powders

Shakes – can they help with weight loss?

Tricky meal planning

Meal planning, as part of a slimming or ongoing weight management programme, which ensures that you are receiving optimal nutrition and a broad spectrum of vitamins, minerals and other nutrients every day, can be difficult for a number of reasons:

  • you may be limited to a certain number of calories per day, making it problematic to eat high amounts of even fruits and vegetables
  • you may not be entirely clear on what nutrients you need, in which quantities and/or where to find them
  • you may not have the time to plan and prepare all meals in advance, particularly if you are eating up to 6 times a day
  • you may not have the budget to purchase the required amounts of fresh, organic produce every day, needed for optimum nutrient intake
  • you may not have the time to, for example, prepare fresh juices every day, which can help with the digestion of large quantities of fresh, raw produce and can be a good source of nutrients
  • you may have a medical condition, digestive complaint, food allergy or intolerance, which means that your choice of foods is limited
  • you may be a vegetarian or vegan, making it more difficult to eat a high protein diet which can support weight loss.

Making life easier

If one or more of the above applies to you, don’t worry! There are ways to ensure that you still get the nutrients you need to secure healthy weight loss for the long-term.

High quality meal shakes and protein powders can be an invaluable slimming tool because, not only are they quick and easy to prepare and drink, if you pick the right product they are also packed with nutrients (such as vitamins, minerals and dietary fibre) and are naturally low in fat.

They provide a convenient and reliable way for you to access high levels of nutrients every day, without having to worry about the calories.

Organic superfood shakes (or “green shakes”), for example, allow you to take in nutrient-dense, fibre-rich fruits and vegetables in quantities that would otherwise be unrealistic on a daily basis.

Vegan-friendly, gluten-free, dairy-free and sugar-free light meal shakes can provide a healthy breakfast or snack on the go, even for those people with specific dietary requirements. These types of healthy snacks can help to keep you fuller for longer, staving off cravings and bingeing.

Protein shakes, made from complete, natural and balanced plant-based protein sources (such as hemp, pea or rice) can make it far easier to implement a high-protein diet that supports slimming, because you do not have the high fat content of meat and other animal products.

The convenience offered by these daily food supplements means that there is no longer any excuse to skip meals. It couldn’t be easier for you to meet your optimal nutrient intake on a daily basis, while still sticking to your healthy weight management programme.

Ensuring your weight loss success

When it comes to healthy slimming, finding the best approach can be often be daunting and can sometimes lead to “information overload”. There are so many, often conflicting, information resources on weight loss and the weight management process.

But slimming needn’t be complicated – there are some basic rules that you need to follow. However, always seek the advice of your doctor or other qualified health practitioner before changing your diet, implementing a new exercise regime or taking health supplements.

Firstly, knowledge is power.

Losing weight in a healthy way and for the long-term involves you taking proactive steps to better understand:

  • your own body and how it works
  • how your body reacts to what you put in it
  • the ways in which existing medical conditions and/or allergies or intolerances can affect the weight management process
  • your metabolism
  • your daily nutritional requirements
  • how health supplements, including meal shakes and protein powders, can support the slimming process.

Nobody is going to lose weight for you and nobody knows your body and how it feels and works better than you. While the above may sound daunting, it really isn’t. The more information you have, the better placed you will be to achieve your health and weight goals. The fact that you have the power to make the desired changes yourself should be empowering!

Take it slowly – you won’t learn everything you need to know in one week. Start by finding a product you like, carry out additional research on the ingredients yourself through reliable online resources. It can also be useful to use high quality meal plans in the early stages, to guide you while you are still learning about how to eat a balanced diet.

Here’s to your long-term weight loss success.

For more information, visit our main website

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