Weight Management

There are many reasons why you might be looking for further support for weight management – perhaps you can see yourself here?

• You simply want to understand more about nutrition and find out the best approach to support your weight and your health
• You would like to hear from an expert to differentiate the facts from the diet-myths
• You can’t shift the fat that sits around the middle which is an important risk factor in diabetes, heart disease and Alzheimer’s
• You need further support, more regular check-ins and accountability to stay on track
• You feel you have tried all the usual approaches and something is stuck for you. Weight loss is not as easy as it used to be and perhaps there is an underlying cause why the weight is not shifting now
• You have an eating disorder or an unhealthy relationship with food and weight. You would like to achieve a stable weight and focus on your health rather than the scales.

Can Nutrition Help?

Fat Around the Middle

The fat cells that sit around the middle of our waist are particularly bad for our health.  If you carry excess weight here you are at increased risk for diabetes, heart disease, stroke and Alzheimer’s along with some cancers.  This is because these fats cells are different to the ones that surround the rest of our body.  Other fat cells are quite inert – they could be considered as storage facilities where fat is stored quietly.  Fat cells from around the middle are like active factories, releasing toxins, inflammatory signals and increasing damage to organs. It can be difficult to shift this weight but adopting a well-balanced diet high in fish, vegetables and fruit and low in carbohydrates is a good place to start.  Our expert Nutritionists have been helping people to shift this type of fat for over ten years.  Ask us for support if this is an area of concern for you.

Atkins, Keto, Low Carb, No Carb?

There are many levels to ‘low carb’ such as the Atkins diet, the Paleo diet, the ketogenic diet or simply reducing sugar and refined flour products.  It is best to get advice before embarking on strict diets that may not be sustainable or healthy in the long term.  Reducing carbohydrate portions is usually a good place to start however and making sure that your meals are more balanced with protein and healthy fats. It may be especially helpful to increase protein at breakfast where traditional breakfasts are high in carbs.  Research has shown this to increase fat burning and boost metabolism.

Portion Size

We often find that portion size is a tricky thing to get right.  We have so many inaccurate cues in our environment – portions in ready-made meals, take-aways or restaurant meals are much too large and we have lost sight of how much food we should take in.  You may find that you think your choices are quite healthy or not entirely unhealthy, but yet is the quantity that is an issue.  Many of our patients are shocked to know what the correct portion sizes are, particularly of foods like rice, potatoes, pasta – high carb foods that can lead to weight gain.  As a simple step, why not try using a smaller plate at meal times and try to resist second portions.

Fasting

There is increasing research on the benefits of fasting with regard to weight gain but also in terms of inflammation and brain health.  A 12-hour fast overnight is achievable for most as it often simply means eating dinner a little earlier and not eating again until breakfast.  This can also work because often the things we reach for in the evening after dinner are not the best options! Longer periods of fasting may be beneficial in some cases but should be discussed with your Nutritionist.

Disordered eating

Perhaps you may know that you have an unhealthy relationship with food, your weight and the weighing scales.  You may already consider yourself an overeater or simply be trying to understand better the link between the mind and your relationship with food.  We see many people who need specialised support and have experience devising specific meal plans.  It is important to note that we are not counsellors or psychotherapists and you should seek psychological support or group therapy as needed.  However, we can help you to manage your relationship with food, plan your meals and manage a healthy lifestyle without focussing on the scales.  There are many options for support available. Talk to us to find out if we can help you on your journey.

What if you have tried everything and nothing seems to work anymore?

If you are really struggling to understand why the weight is not shifting, it might be time to look for an underlying imbalance.

• During the menopause, hormonal changes can make it more difficult and more challenging to lose weight and you may need to change your diet in ways you did not need to before
• Thyroid conditions are also extremely prevalent and can cause weight gain or weight loss resistance
• Imbalances in gut bacteria are very important. The relationship of our gut bacteria with our metabolism is critical and this could be something that has been damaged over years
• Stress can make us ‘hold’ on to weight and affect our metabolism. This can be supported through diet, supplements and other stress management techniques

Tests

Where to start?

Snack on fruits and nuts instead of treats and reduce the portions of carbs at each meal.  Stop eating after your dinner and allow 12 hours until breakfast. Increase your exercise – do something you enjoy and make sure your levels of daily movement are increased in general.  If you need support with a meal plan or regular check-ins, ask us about our weight management plans.  If you would like to understand possible root causes of your weight loss resistance, we can help you to take the next steps with testing.