For a healthy way to lose weight it’s all about making life long changes to your eating habits, making the correct choices and learning how to say no. Everything we eat is turned into glucose in our blood – that’s how we function and get our energy. Some foods do this quickly and some do it slowly – you need to eliminate the former and major on the second. Once you manage to balance your blood sugar levels you will be able to manage your weight and lose that spare tyre round your middle. Here’s what you need to do.
1. Eat little and often – Eat a healthy breakfast, lunch, dinner and 2 small snacks a day. Do not go for long periods between meals and always, always eat breakfast (research shows that people who eat breakfast are generally thinner than those who don’t). By doing this you will have a constant supply of energy and avoid tiredness, hunger and food cravings.
2. Kick the sugar habit – when you’re trying to balance your blood sugar levels the last thing you need in your diet is sugar. Sugar breaks down into glucose very quickly and is a major contributor to weight gain and fat. After a quick sugar fix you will crave more sugary snacks – it’s a vicious circle.
3. Say no to white - the other big no-no is processed and refined foods – generally speaking anything white. Stay away from foods made from white flour – bread, pasta, biscuits, cakes, pastry, pizza, - white rice and processed food, such as ready made meals. Chose healthier brown or ‘complet’ versions – much better on your blood sugar levels.
4. Hydration – Drink at least 1.5 ltrs of water per day. Sometimes hunger can be confused with thirst so always have plain water on hand. Avoid fizzy drinks, coffee, tea and alcohol. Spice and herb teas are great - stay away from fruit teas, they can rot the teeth.
5. Eat fat to lose fat. Contrary to what you might think, fat is not always the enemy. The body needs certain essential fats (omega-3 and omega-6) to function properly –it’s just the saturated fat that you should avoid – cheese, butter, and meat fat. Good fats can be found in seeds, oily fish and nuts – plain, not the salted kind and certainly not the ones covered in chocolate!
6. Include protein rich foods in every meal and snack. This serves two purposes: it slows down the conversion of food into glucose thus helping to stabilise blood sugar levels plus protein makes you feel fuller for longer – always a good thing. Take your pick. Choose from fish, chicken, turkey, lean red meat, tofu, eggs, beans and pulses.
7. Variety is the spice of life - Choose a wide variety of brightly coloured fruit and vegetables – try some that you wouldn’t normally choose. Include interesting, whole grains such as Quinoa, bulgar wheat or barley – they make a great change from rice or couscous.
8. Portion control - if you are have difficulty losing weight the chances are that you’re eating too much. It doesn’t matter if you’re eating all the right things, if the portions are too big the kilos will stay put. Avoid starchy foods in the evenings – but make sure that you include them for breakfast and lunch – we’re not talking Atkins here. Eat from a smaller plate and reduce your portion size little by little.
9. Exercise - You will find it very difficult to lose weight if you do not exercise regularly. Only 15 minutes per day will help to reduce your appetite and also help stabilise blood sugar levels. Ideally increase your activity to 30 minutes at least 3 times per week for the best results.
10. 6 days out of 7 – You need to be reasonable in your approach. Be strict with yourself for a more effective weight loss but be aware that it’s perfectly normal to stray every once in a while. Don’t kid yourself, however, that you can be good for 6 days and then blow it totally on the 7th. There’s no point undoing all your good work in one large brunch with drinks!!Nor is it OK to stray everyday – remember you’re only cheating yourself.
Get into Shape for Summer – Nutritional Therapist, Deborah Marzohl, is starting a weekly diet and healthy eating club to help you get into shape for summer. Lose weight, as well as inches, by rethinking your eating habits and changing to a healthier diet - beneficial for both you and your family.
No counting calories - just eating when you are hungry, choosing healthy options and enjoying your food. Join our relaxed and informative sessions in Biot on Wednesday evenings 18.30 hrs – to 19.30 hrs,or Opio on Tuesday lunchtime 12.30 – 13.30 hrs. €10 per session.
I am a qualified nutritional therapist with my own practice in Biot. I am passionate about all aspects of natural health and will work with you to fnd the best régime to suit your lifestyle. I hope these pages will be of some help to you and you can always contact me for a personal consultation. If you are a registered member you can also see my Workshop entry here on The Riviera Woman. To make an appointment please call +33 (0)6 08 77 81 58 or go to www.nutritionaltherapy.biz