A global study revealed that 45% of people claim that they are trying to lose weight. 4 in 10 people said they would do this by restricting their food intake.1https://www.ipsos.com/en/global-weight-and-actions
March 4th is World Obesity Day, and we’re suggesting a different approach! In a world of dieting and ‘cutting things out’ how would you feel if we told you that ‘adding things in’ may be the secret to you losing weight?
Here are 7 additions you may want to consider –
1. Breakfast
Skipping breakfast is not the way to lose weight. In fact, eating regular punctuated meals and introducing time-restricted eating can help you maintain a healthy weight by stabilising your metabolism! We’ve written a whole article on this here.
Is breakfast really the most important meal of the day? Click here to find out.
2. Protein
Protein forms the main building block for your body and is crucial for growth and repair. You’ll find protein in your muscles, bone, hair, skin and various tissues around your body.2https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/protein/
Adding in protein along with carbohydrates at mealtimes will slow the release of energy and increase satiety. Sources of protein include meat, tofu, dairy, eggs, legumes, nuts and seeds and whole grains.
3. Kefir
Kefir is also a great source of protein! Starting your morning with Kefir can help increase satiety and curb sugar cravings, so that you will find it easier to make healthier choices throughout the day. You can either drink it neat or add it to a Gut-Brain Health Smoothie.
4. Fibre
Fibre is a type of carbohydrate that is naturally found in many plant-based foods. Fibre slows the release of energy into your body, creating longer-lasting fuel. Eating processed foods that are high on the glycaemic index will lead to cyclical waves of high and low energy. To combat this, add more complex carbohydrates to your meals. Examples include wholegrains (oats, buckwheat, quinoa, millet, amaranth), legumes, vegetables, nuts, and seeds.
Do you need to eat more fibre? Why not start your day with a Gut-Brain Health Smoothie, adding in 1 tbsp of fibre-rich CG Complete Prebiotic. See our meal plans here for further inspiration.
5. Water
Caffeinated drinks, like tea, coffee, and cola have a diuretic effect, which can leave you dehydrated. If you’ve found yourself feeling hungry between meals, you could actually be thirsty! Try to drink 6-8 glasses of water a day. 3https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
6. Sleep
Studies show that sleep deprivation can lead to an increase in ghrelin – the hunger hormone – which leads to increased food consumption.4https://pubmed.ncbi.nlm.nih.gov/23428257/ Broken or lack of sleep can lead to increased cortisol levels – the stress hormone – which means you burn through your glucose (energy) faster. Have you ever found yourself reaching for a pack of crisps or a chocolate bar after a poor night’s sleep? Makes sense, right?
Click here for more information on the sleep-stress cycle and 11 tips on improving your sleep.
7. Exercise
Exercise gives you energy. It’s true! Movement of all kinds increases circulation – from taking a walk to playing squash. This feeds your muscles with oxygen and nutrients, not to mention it helps build muscle and boost your mood.5https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
Regular movement can also improve your sleep! Here are some simple tips to help you get fit.
Any questions? Contact one of our Nutritional Therapists via live chat, we’re available on weekdays from 8am to 8pm.
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