It is increasingly harder to stay in shape as we reach our 30ties, 40ties , 50ties and beyond. Our metabolism slows down and we are facing added responsibilities such as demanding career, parenthood, usually both!
And of course our lack of motivation and focus on what is good for us, doesn’t help. We put everyone else first. But not ourselves!
Forgetting that keeping ourselves healthy and happy makes it easier and more effective for us to achieve in all other areas of our life’s, and care for our family.
In todays video; I share with you nutritional and lifestyle information on how I go about weight loss with my clients, helping them maintain a healthy weight as they age.
As we know there is a lot to a weigh loss, however if you are metabolically healthy, these simple dietary adjustments and lifestyle changes, will give you good results and high energy levels that you would like to maintain for years to come!
A sample of what a healthy diet is composed of:
|Recommended Amount Per Day|
|Whole grains (Complex Carbohydrates)||Maximum 1|
|Simple Carbohydrates (White bread, pasta, rice, biscuits, fries, potato chips, sweets, chocolate, soft drinks, sugar etc.)||0|
A serve of the grain (cereals) food group; milks/yoghurt/cheese and /or alternatives group; lean meats, poultry, fish, eggs and/or alternatives group; will provide about 500-600kJ.
About 2 serves of fruit, and from 2 serves (for starchy vegetables) to 5 serves (of green leafy vegetables) of different varieties in the vegetables group will provide about 500-600kJ. This is one reason that it makes good sense to fill up on leafy green and other lower kilojoule vegetables when you are trying to lose weight.
Discretionary food serves can have similar kilojoules (about 600kJ) to a serve of the five food groups, they are usually much smaller and less filling, don’t provide you with the fibre and nutrients you need and contain too much added sugars and added salt for good health.
Quick guide to your Macronutrients:
Protein: It is beneficial to increase protein and to include healthy sources into each meal and snack – this change should help reduce any desire to reach for sugary/processed snacks during the day. Always include some protein at breakfast – Protein digests slowly, so increasing protein and reducing carbohydrates (cereals, bread/toast, muffins) in the morning should increase your energy levels, balance your mood, balance your blood sugar, should keep you full for longer and help maintain a healthy weight.
Adequate protein is important in order to obtain the building blocks – that is, the amino acids = for muscle and tissue growth and repair, optimum cellular and brain function, strong immunity, neurotransmitter, hormone and enzyme function and detoxification.
Good Sources of protein include: red and white means, fish and other seafood, eggs, nuts and seeds, dried beans, lentils, peas, yoghurt and other dairy products.
Healthy Fats and Oils: Fat is absolutely crucial for brain and nerve development, hormone balance, formation of the cell membrane, skin health, creation of energy, reduction of inflammation, and increased absorption of nutrients. Fats are also essential for the effective uptake of the fat-soluble vitamins (A, D, E, K) and for the proper use of dietary protein. Avoid margarines and processed foods as they usually contain trans-fats which are toxic in our body – a small amount of natural butter and other whole foods are preferable.
Healthy Fats and oils include: Olive Oil, Avocado, Butter, Ghee, and coconut oil
Vegetables: Plant-based foods such as vegetables and fruit are a vital component of any healthy diet and especially one where digestive health, balance and weight loss are required. Increasing the amount of vegetables (including fermented vegetables) to 5-6 serves a day – these serves can be spread across the day and can be raw or cooked will ensure you stay in a good health.
Vegetables provide bulk, fibre and nutrients, help reduce acidity and inflammation in the body and increase regularity. Vegetable fibre also helps feed good gut bacteria that keep our digestion and immune system in good health.
Quick note on Water: Our body is made up of 70% water so it stands to reason that, for our body and cells to function optimally we need to keep well hydrated with at least 8 (250mls) glasses of water a day. Water increases energy levels and relieves fatigue, promotes detoxification and weight loss, helps maintain regularity, allows free movement of nutrients and wastes across cell membranes.
Discretionary Foods: Some people require extra serves for example, those who are taller and more active and these can sometimes include extra serves of discretionary foods. It is best if these extra serves come from the five food groups, particularly vegetables including legumes/beans and fruit.
If you are aiming to lose weight, you are more likely to be successful if you minimise discretionary foods, because they are high in kilojoules but low in essential nutrients.
There are lots of ways to cut down on discretionary foods that includes; swapping them for foods from the five food groups, planning for eating out and eating more ‘mindfully’ and limiting portion size.