The 4 most important things to think about in weight loss are:
- Reduce sugar
- Exercise 30mins a day for 5 days a week
- High Fibre Diet
- Cut carbohydrate
Focus on Low Glycemic Index (GI) Foods
- Whole Grains: Choose whole grains like oats, and brown rice over refined grains.
- Non-Starchy Vegetables: Include plenty of leafy greens, broccoli, cauliflower, peppers, and tomatoes.
- Fruits: Opt for fruits with a lower GI like berries, apples, and pears. Limit high-GI fruits like bananas and watermelon.
Increase Fiber Intake
We did not want to list too much in this document about the food choices, since these webinars do it so well and we strongly recommend you have a look at them: https://patientwebinars.co.uk/condition/weight-management/
- Fiber helps slow the absorption of sugar and can improve insulin sensitivity. Include:
- Vegetables: Especially leafy greens and cruciferous vegetables.
- Legumes: Beans, lentils, and chickpeas.
- Whole Grains: As mentioned earlier.
Healthy Fats
- Monounsaturated Fats: Found in olive oil, avocados, and nuts.
- Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel, sardines), flaxseeds, and chia seeds.
- Avoid trans fats and limit saturated fats, often found in fried foods, pastries, and red meat.
Lean Protein Sources
- Poultry: Skinless chicken or turkey.
- Plant-Based Proteins: Tofu, tempeh, edamame, and legumes.
- Low-Fat Dairy: If tolerated, choose options like Greek yogurt and cottage cheese.
Eating protein, like meat, chicken, eggs, fish, Greek yogurt, nuts or other vegetarian proteins, in most of your meals helps improve your blood sugar. Protein slows down the digestion of carbohydrates and the absorption of glucose into your bloodstream, which means your blood sugar will stay more stable. Protein also helps increase satiety, helping you feel fuller longer.
Avoid Added Sugars and Refined Carbohydrates
- Reduce or eliminate consumption of sugary drinks, pastries, and white bread.
Hydration
- Drink plenty of water throughout the day. Limit sugary drinks and excessive alcohol consumption.
Sample Meal Plan
Breakfast:
- Greek yogurt with a handful of berries and a tablespoon of flaxseeds.
- Whole-grain toast with avocado.
- Smoothie with spinach, Greek yogurt, a small banana, chia seeds, and almond milk.
- Scrambled eggs with tomatoes and spinach.
Lunch:
- Salad with mixed greens, cherry tomatoes, cucumber, chickpeas, and a dressing of olive oil and lemon juice.
- A piece of fruit like an apple or a pear.
- Lentil soup with a side salad of mixed greens, cherry tomatoes, cucumber, and olive oil vinaigrette.
Snack:
- A handful of almonds or walnuts.
- A small serving of baby carrots with hummus.
Dinner:
- Baked salmon with a side of steamed broccoli and a small sweet potato.
- Mixed green salad with olive oil and vinegar dressing.
- Grilled chicken breast with a side of roasted Brussels sprouts and a small portion of brown rice.
- Mixed greens salad with avocado and a lemon dressing.
Snack:
- Sliced cucumber with a small serving of cottage cheese.
- Greek yogurt with a sprinkle of cinnamon and a few fresh berries
Are you eating regular meals every 4-6hours?
If not, consider making some gradual changes to improve the regularity of your meals.
It may be easier to start with something small such as a piece of fruit or pot of yoghurt and build on this as it gets easier.
Some people skip breakfast because they think it'll help them lose weight.
But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet and can help you get the nutrients you need for good health.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.
How big are your portion sizes?
If you think your portion sizes are on the large side, could you try using smaller plates or bowls?
If you feel uncomfortably full after eating, try leaving a few mouthfuls at the end of your meal. This gets easier with practice.
If you find it difficult to leave food on the plate, consider cooking a bit less in the first place.
Are you doing something else at the same time as eating?
When eating, try focusing solely on the food. Try turning off the TV or putting down your favourite book or game.
You can also try thinking about:
- How does the food look, smell and taste?
- How does the texture of the food change as you continue chewing?
- Does your enjoyment of the food depend on your mood?
Are you actually hungry or is it a craving?
- Did you only start wanting the food because you’d seen it, smelled it, thought about it? In which case, it’s likely to be a craving.
- Is your ‘hunger’ for a very specific food? If the answer is a ‘yes’ then you are likely experiencing a craving.
- Cravings start to reduce after 20minutes. Is there something else you can do to distract yourself for 20 minutes? Some people have found having a bath, painting their nails, doing some gardening or cleaning, or doing something on the computer helpful.
- Some people confuse hunger with thirst or cravings – Try a glass of water first.
- It can also be helpful to not only think about what you are eating, but why. Some people find themselves eating when bored, tired or feeling down.
How long does it take you to eat a meal?
It takes about 20 minutes for your brain to register that your stomach is full. If you eat very quickly, then you can get through a lot of food in that time!
A few suggestions to help slow down your eating include:
- Try sitting at a table and use cutlery for your meals.
- Cut your food into smaller pieces.
- Try chewing each mouthful at least 20 times.
- Try putting cutlery down in between mouthfuls.
Get active and be a healthy weight
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.
Read more about the benefits of exercise and physical activity guidelines for adults.
Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke.
Most adults need to lose weight by eating fewer calories.
If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.
Lose weight with the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.
Useful links
Useful books
- Why We Eat (Too Much) by Andrew Jenkinson
- Ken Goss, 2011. Beating Overeating: Using compassion focussed therapy
- Jan Chozen Bays, 2017. Mindful Eating: A guide to rediscovering a healthy and joyful relationship with food
And Finally…
If you would like further support in losing weight, as a practice we can assist with referrals to teams such as the Slimming World, Healthy Lifestyles Advisors, or a gym on prescription please get in touch with us at 168 Medical Group, if this is something you would like to consider.
