With the amounts of fad diets out there it can be difficult to get started or even maintain your weight loss. We spoke to Katie Hipwell, a nutritionist at Almased UK Ltd to tell us the basics on weight loss and what you need to know to get started on losing weight.
How much weight should I lose a week for it to be healthy and sustainable?
In order to maintain a sustainable weight, the Government recommends that a healthy weight loss should be about 5-10% of starting weight with loses of 1-2lb a week. To achieve such weight loss, it is important that lifestyle changes are made through a combination of increased levels of physical activity and dietary improvements. Diets should be low-fat and have a calorie deficit of 600 kcal a day.
What does BMI stand for and what is classified as a healthy BMI?
BMI means Body Mass Index. It is based on an individual’s height and weight and is a measure of body fat. It can be used as an effective screening tool to identify those who may be overweight or obese. There are some limitations however, as BMI does not take in to consideration those with an athletic build or those from different ethnic groups. A healthy BMI is between 18.5kg/m2-24.9kg/m2.
Why do some diets today result in unhealthy and unsustainable weight loss?
With some diets, weight loss can be achieved but at the expense of extreme calorie restriction and subsequently starving the body of vital nutrients, which can lead to dull skin, hair loss, mental and physical lethargy and a weakened immune system. Many low-calorie diets do not preserve muscle mass; in actual fact the weight loss experienced tends to be that of muscle and water as opposed to fat stores. Diets that result in a significant reduction in calories may provide quick-fix weight loss, but they do not provide long-lasting results. Consistent yo-yo dieting will eventually slow down all metabolic activity making it difficult to not only lose weight but also maintain the lost weight. With such yo-yo dieting, the body will have learned to be as efficient as possible with food, so when reverting back to regular eating habits, fearing that there may be a restriction in calorie intake, the body will store fat and again utilise muscle for energy, leading to weight gain and unsustainable weight maintenance.
See also: Weight Loss Choices
What additional lifestyle changes can support and maintain weight loss?
Portion control: Generally speaking adults in the UK are unaware of what a portion consists of. To control portion sizes choose smaller plates and bowls at mealtimes, ensuring that vegetables make up the majority of meals. It also takes about 20 minutes for the stomach to signal the brain that it is full, so it is important to eat slowly and to recognise the need to stop.
Increasing physical activity levels: Weight loss can only be achieved when there is an energy imbalance, so calorie intake needs to be less than energy expenditure. The government recommends that we should be partaking in at least 150 minutes of weekly physical activity (30 minutes, five days a week). This should consist of two types of exercise: moderate aerobic training (swimming, cycling and fast-walking) and strength exercises (resistance training).
Reading food labels: Traffic light labelling on the front of packaging has been introduced to make it easier for consumers to identify how much fat, saturated fats, sugar and salt are in that food. Red signals high, medium (amber) and low (green). To support weight loss and weight maintenance, foods with green and amber lights should be habitually consumed.
See also: The Diet Dilemma
Getting enough sleep: Sleep deprivation can result in lethargy and an imbalance in blood sugar levels. This will automatically increase the urge for snacking on sugary and energy dense foods which can negate weight loss efforts. We should aim to get at least 6-8 hours of sleep a night.
What should someone suffering from diabetes, cholesterol or high blood pressure lookout for in terms of nutrition and vitamin levels in foods when starting a weight loss journey?
We should all try and follow a whole-food balanced diet, low in sugar, salt and saturated fats to reduce chronic disease risk. The susceptibility to such health conditions is heightened by being overweight or obese, therefore it is especially important to follow a portion and subsequently calorie controlled diet. However, for people with diabetes, particularly Type 2- which can be managed through diet- it is important to follow a low glycaemic, high fibre diet and to reduce consumption of foods with added sugars. For those with high cholesterol, it is recommended to adhere to a low saturated fat diet, but to alternatively increase the intake of healthy omega-3 fatty acids derived from fish, olive oil, nuts and seeds for example. Research has also found that a diet consisting of plant sterols (compounds found naturally in grains, nuts, seeds, fruit, vegetables and now some margarine spreads and cereals are also fortified) can reduce LDL cholesterol levels, as they have a similar molecular structure to cholesterol in the body, so can prevent cholesterol from forming.
Salt intake is one of the contributing factors for increasing blood pressure; therefore those with high blood pressure should check food packaging and choose low salt foods -0.3g salt (0.1g sodium) or less per 100g. As potassium plays an important role in controlling sodium levels, increasing the intake of potassium rich foods such as fruits and vegetables can aid in the removal of sodium from the body and help control blood pressure.
How can someone ensure they don’t get hungry and curb cravings when adjusting to a healthy diet for weight loss?
If you fuel your body with the right nutrient-rich foods then you should not feel the need to constantly snack. When following a healthy diet for weight loss it is important to be mindful of portion sizes, but also to ensure that each meal is based around healthy fats, vegetables, lean proteins and wholegrain carbohydrates. Lean proteins should be at the centre of all meals because they are more filling and also protein is believed to increase thermogenesis (heat generated by the body’s metabolic activity following ingestion of food), which results in greater energy expenditure and can help with weight control. Such lean protein sources are chicken, turkey or fish, eggs or plant-based proteins such as chickpeas and legumes. With regards to carbohydrates, sugary ‘refined’ carbohydrates can actually increase cravings and the desire to snack. Refined carbohydrates such as white rice, white bread, pasta and noodles typically have lower fibre content, higher glycaemic index and less nutritional value compared to wholegrain varieties. Wholegrain foods are not only more nutritious, but they have a lower glycaemic index, meaning they are better at balancing blood sugar levels and are therefore more satiating. Another important consideration is hydration levels, ensuring that you are adequately hydrated can help curb cravings and suppress appetite as a common mistake is that people eat thinking they are hungry when actually it is thirst.
For more information call 0207 969 1886, email .(JavaScript must be enabled to view this email address) or visit www.almased.co.uk
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