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Lucy Diamond, registered dietitian and clinical innovation lead at NHS weight management provider Oviva
Like many others, losing weight, toning up and being beach-ready could be your short-term goal this summer.
But shedding a few pounds shouldn’t be about “quick fixes or extreme fad diets”, warns Lucy Diamond, registered dietitian and clinical director of innovation at Oviva, an NHS weight management provider.
Maintaining a healthy weight isn’t just important for aesthetic reasons: it also improves overall well-being and can help prevent numerous health problems, including heart disease, type 2 diabetes and certain types of cancer.
Cutting out refined sugar and staying away from greasy fast food is one of the most obvious ways to help you shed a few pounds.
However, making other food changes to create meals rich in fiber and protein will also help make your weight loss goals more manageable, Ms. Diamond says.
Reduce calories but maintain a nutrient-rich diet…
Eating a balanced diet with plenty of fruits, vegetables and protein-rich foods will help you achieve your weight loss goals.
But you need to make sure you monitor how many calories you consume overall compared to your caloric expenditure.
That’s because a “calorie deficit” – when you consume fewer calories than your body needs to maintain your current weight – is vital to losing a few pounds.
“This is achieved by reducing calorie intake through dietary changes, increasing physical activity, or a combination of both,” Diamond explains.
Dietitians say you should make sure you monitor the amount of calories you consume compared to your caloric expenditure.
When there is a calorie deficit, the body begins to use stored fat for energy, resulting in weight loss.
But restricting calories too much can lead to health problems, such as decreased metabolism and nutritional deficiencies.
Ms Diamond says: ‘It’s important to approach a calorie deficit in a healthy and sustainable way, ensuring you are still consuming enough nutrients to support overall health and wellbeing.
‘Extreme calorie restriction can lead to nutrient deficiencies, decreased metabolism and other health problems, so it’s wise to aim for a moderate deficit and incorporate a balanced diet and regular exercise into your routine.’
Rather than restricting food intake entirely, Ms Diamond recommends eating “nutrient-dense” foods, which provide plenty of vitamins and minerals, rather than “empty calories” like sweets.
She says: “This doesn’t mean you have to count calories, but rather approach it as a way to maximise the nutritional value of what you’re eating, rather than empty calories.”
Sustainable food swaps are high in fiber and protein…
If you’re on a calorie deficit, it’s important to make sure you’re eating high-fibre and protein snacks rather than carbohydrate-based foods, as this will keep you feeling “satisfied” and full for longer, says Ms Diamond.
She suggests snacking on hard-boiled eggs, apple slices with a small dollop of nut butter, or some hummus and carrots.
For healthy meal options, she suggests a quinoa salad with greens and chickpeas, a chicken and vegetable stir-fry, lentil chili, or grilled salmon with sweet potatoes and steamed broccoli.
Ms. Diamond says, “Not only do these foods provide important nutrients, they also help keep you feeling full and reduce cravings for unhealthy snacks.”
But if you’re trying to lose weight, it’s important to consider portion size and the composition of your meal, Diamond says.
To make sure you’re not overly generous, she recommends following the “T-plate model,” which involves filling a quarter of your plate with carbs, a quarter with protein, and half of your plate with vegetables.
If you’re craving something sweet, Ms. Diamond advises skipping cake or ice cream for dessert and opting instead for Greek yogurt with berries.
Doing so will help you avoid sugary and processed foods, which can contribute to weight gain and increased blood sugar, she says.
Snacking on hard-boiled eggs, apple slices with a small dollop of nut butter, or some hummus and carrots will keep you “satisfied” and fuller for longer, Ms. Diamond says.
“Choose whole, unprocessed foods whenever possible and read nutrition labels to learn about hidden sugars and unhealthy additives,” says Ms. Diamond.
‘Minimize sugar and maximize fiber, this will help satiety. Feeling fuller for longer can help with weight loss and maintenance and curb sugar cravings.’
Staying hydrated also plays an important role in weight control.
However, this does not include unsweetened soft drinks, teas or coffees with just a splash of milk, as these contain sugars, she warns.
“Drinking water before meals can reduce hunger and prevent overeating. In addition, water supports metabolism and the efficient functioning of the body’s systems,” she added.
Put down your phone and avoid distractions…
Slowing down and paying full attention to what you are eating can also help you consume less.
According to Ms. Diamond, mindful eating helps you recognize physical cues of hunger and fullness.
To do this, she suggests turning off the TV and putting away your smartphone during meals to avoid mindless browsing and, in turn, mindless eating.
It also urges people to chew slowly, savoring each bite, to enhance enjoyment of food and reduce overall intake.
“Many people don’t practice mindful eating, regardless of their weight, but mindful eating makes us more aware of how much we’re eating and has the potential to transform our relationship with food,” says Ms Diamond.
Turning off the TV and putting down your smartphone to avoid mindless browsing can help stop overeating
Get a full eight hours of sleep a night…
Getting enough sleep is also vital to maintaining a healthy weight.
This is partly because a lack of sleep can disrupt the hormones that regulate hunger, leading to increased appetite and weight gain.
Similarly, chronic stress can lead us to emotional eating and make unhealthy food choices.
Everyone has different needs, but Ms. Diamond advises most of us try to get between 7 and 9 hours of sleep a night.
She also suggests that people incorporate stress-reducing practices, such as meditation, yoga or deep breathing exercises, into their routines.
“Adopting these strategies not only facilitates healthy weight loss, but also promotes overall well-being. Remember, the goal is to create a lifestyle that is enjoyable, sustainable and supports long-term health,” says Ms. Diamond.
‘If you are concerned about your weight or your risk of weight-related health problems, visit your GP or other medical professional.’
WHAT SHOULD A BALANCED DIET LOOK LIKE?
The average woman is advised to consume 2,000 a day to maintain a healthy weight and one-third of the 2,500 recommended for the typical man.
• Eat at least 5 servings of a variety of fruits and vegetables every day. Fresh, frozen, dried and canned fruits and vegetables all count.
• Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally whole grains.
• 30 grams of fiber per day: This is the same as eating all of the following: 5 servings of fruits and vegetables, 2 whole grain crackers, 2 thick slices of whole wheat bread, and one large baked potato with skin.
• Eat some dairy products or dairy alternatives (such as soy drinks) and choose lower-fat and lower-sugar options.
• Eat some legumes, fish, eggs, meat and other proteins (including 2 portions of fish per week, one of which should be fatty)
• Choose unsaturated oils and creams and consume in small quantities.
• Drink 6 to 8 cups/glasses of water a day.
• Adults should consume less than 6 g of salt and 20 g of saturated fat for women or 30 g for men per day.
Fountain: NHS Healthy Eating Guide