A Registered Nutritionist's Top Weight Loss Tips
- Rae Edwards
- May 11, 2022
- 5 min read
Weight loss is where I really wanted to help people
when I studied to become a Nutritionist. However, it has felt very out of fashion with body inclusivity and healthy at every size approaches. I still feel there are people who would like to loose weight out there so I am publishing this for them. I came out of lockdown and felt I had increased my weight and this affected my life and comfort levels, so these tips are for those of you are looking to loose some weight, fit back in your clothes you have and improve your diet long term.
Losing weight doesn’t have to involve huge restrictions, in fact you’re actually more likely to struggle if you make huge cuts or lots changes all at one time. Don’t be hard on yourself if you’ve not been successful in the past, something like 95% of diets fail. Its best not to think of it as a diet, but more of a new way of living, incorporating new habits for a healthier life and that means you still get to enjoy some treats. Getting used to a new way of eating without completely giving up your favourite foods will help you to not only lose weight but keep it off for the long term.
Try to implement the below tips a few at a time. I’m here if you need some help to figure it out, need someone to chat about how it will work for you, to cheer for your wins, keep you accountable and help you keep on track.
1. Plan your meals
Eating at regular times helps you stay on track and your body knows what’s coming. Plan your meals and snacks for the day, or next few days. This helps reduce temptation to snack on foods high in fat and sugar. You may also find it helpful and cost effective, as you can make a weekly shopping list from your meal plan, so you know exactly what to get. And always remember, don’t go shopping too hungry either, we all know what happens then!
2. Do/don't skip breakfast
Skipping breakfast if you are hungry will not help you lose weight, equally, forcing it down if you’re not hungry will not help you lose weight either. Its best to eat well before you are starving but don’t force it in, learn to listen to your body and have something planned and ready. High protein/low saturated fat breakfasts will help fill you up for longer. I’m a fan of eggs with spinach, tomatoes, mushrooms etc. or porridge with protein powder or Greek yogurt, and fresh or frozen fruit.
3. Eat plenty of fruit and veg
Don’t ever go hungry, you can always fill up on fruit and veg that are low in calories and fat, and high in fibre – 3 essential ingredients for successful weight loss. They also contain plenty of vitamins, minerals and fluids to help improve your health.
4. Drink water
We often confuse thirst with hunger. You can end up consuming extra calories when a glass of water is really what your body wants. Try a warm herbal or fruit tea on a cold wet day to warm you up, or for a calming evening alternative to alcohol.
5. Eat high fibre foods
See fruit and veg above. Foods containing lots of fibre can help to keep you feeling full for longer, which is perfect for losing weight. Plus its healthy for your gut which is healthy for you and your mind, so its win, win! Fibre is found in food from plants, such as fruit and veg, oats, wholegrain bread, brown rice and pasta, beans, peas and lentils, so make sure to include it in your daily food!
6. Keep a check on alcohol
Alcohol is empty calories, there are no real nutritional values to more than the odd glass of wine. If you really want to lose some weight it’s a good idea to really keep your alcohol intake in check, as over time, drinking too much can easily contribute to weight gain. 250ml wine a night, over your daily maintenance calories, over a year can amount to over a stone in weight gain, 1 pint of beer could add up 1.5 stone.
7. Get more active
You can’t out train a bad diet, I know I have tried!
However, being active is helpful in losing weight and hugely helpful in keeping it off. As well as providing lots of other health benefits, exercise can help burn off the excess calories you cannot lose through diet alone.
Find an activity you enjoy and are able to fit into your routine. Joining a group might be scary but meeting others for a workout helps keep you motivated and going. There are classes for everyone, beginners, mums, elite, over 60’s, men, kids, everyone. I can help you find one to suit you and your budget!
8. Use psychology on yourself
If you were brought up to finish everything on your plate, try eating from a smaller plate, that way you still get a good plateful, but you won’t be eating so much. Dinner plates are much larger than they used to be, so be mindful of how you are serving yourself. If you have a tendency to wolf your food down, you could try eating with chopsticks, if the food is appropriate, this helps to slow down eating and stop us going beyond what we need to eat, especially if you’re not great at using them! Learn a new skill and eat less!
9. Don’t ban foods
Don’t ban any foods from your weight loss plan, especially the ones you like. Banning foods will only make you crave them more. Eat the treats you enjoy mindfully, like you are enjoying them for the first time, let your mind and body really register you are eating them and enjoying them!
10. Keep the junk food at bay
Not stocking up on chocolate, biscuits, crisps or sweet fizzy drinks at home will help you not to be too easily tempted. A square of dark chocolate can be a very healthy alternative for an after dinner sweet tooth though. Instead keep healthy snacks you enjoy handy, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn.
11. Protein
Eating enough protein will help you feel fuller for longer as it takes longer for your body to break down protein. Not only that but it will help you maintain your muscle mass and loose fat. Aim to eat over 1.6grams of protein per KG of body weight. So, a person weighing 70kg would be aiming to eat around 112g protein a day. If you are doing workouts, you may want some more for muscle repair, try to have around 20g in your post workout snack or meal. Diet whey protein can be helpful in this. A nice protein smoothie with some frozen fruit and spinach will help with that post workout hunger.
12. Keep your eyes out for my blog on hormones and weight loss coming soon, see how these can help and hinder your weight loss.
If you need any help in achieving weight loss, get in touch and see how I can help. A 15 minute discovery call is free!
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