Celebrate your health - Embrace the Eat well guide, Ditch the weight loss pills.

 In the past few weeks, the media has been buzzing with reports of people experiencing incredible weight loss from taking certain tablets. More recently, celebrities have come out to say that they have taken similar tablets to help them lose weight. Although these tablets may seem like an easy and quick fix to shedding those extra pounds, it is essential to remember that nutrition, wellbeing, and exercise are the best methods for weight loss. While we do not know what these tablets could do to our bodies internally, or if they are beneficial in the long-term, there are still other ways to achieve weight loss without the need for taking pills:

1. We need carbohydrates for energy, and without it, it would be difficult for us to get through the day. It is important to eat a range of carbohydrates, such as bread, rice, potatoes, pasta, etc., as these are the best sources to provide us with energy. Contrary to popular belief, carbohydrates have less calories than fat! We just need to make sure to be aware of what we are adding to the food, such as the type of oil and the serving size, as this can increase the calorie content. Carbs (also called carbohydrates) also provide us with other essential nutrients such as fibre, calcium, iron, and vitamin B. Fibre is a type of carbohydrate found in plants like beans, nuts, and comes in two forms: insoluble and soluble. Insoluble fibre cannot be digested and helps other waste products move through the gut more easily. Whereas soluble fibre is partially digested and helps reduce cholesterol in the blood. Foods containing fibre include oats, brown rice, nuts, beans, sweet potatoes, prunes, and broccoli.

2. Fruit and vegetables are essential for a healthy lifestyle, contrary to the misconception that they are bad for us. These foods are packed with essential vitamins and minerals that our bodies need. For instance, Vitamin C helps to absorb Iron, which is necessary to produce red blood cells. It also helps to fight against colds and flu and is an antioxidant. Foods that are rich in Vitamin C include oranges, broccoli, pears, and tomatoes. Another example of a vitamin found in fruit and vegetables is B Vitamins.

For more information on this, you can read my article on my other blog post, linked here: Foods to boost Immunity

There is a common misconception that fruit and vegetables are bad for us, but this is completely incorrect. In fact, fruit and vegetables contain essential vitamins and minerals that our bodies need. One of these is Vitamin C, which helps our bodies to absorb Iron, aids in the production of red blood cells, and helps us to fight colds and flu. Vitamin C can be especially found in oranges, broccoli, pears, and tomatoes.

Another important vitamin that can only be found in fruit and vegetables is B Vitamins. If you'd like to learn more about the importance of B Vitamins, I have written an article on my other blog which you can access via this link: Unveiling the Power of Vitamin B

Vitamin B is incredibly important for a variety of reasons, such as aiding with the production of new cells, helping with brain functioning, regulating appetite, and providing energy. These vitamins can be found in a range of foods, including broccoli, spinach, asparagus, mushrooms, carrots and more. In terms of portion sizes of fruit and vegetables, we suggest consuming a range of different ones. These are great for us as they contain little calories and are a good source of fibre. Due to the current rising costs of food, particularly with fruit and vegetables, we suggest buying from other sources, such as frozen or canned. There is no need to worry about the vitamin content being affected by this storage method as it usually stays the same or is reduced to a minimum which would not be enough to cause a deficiency.

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3. Water is something that cannot be taken for granted, as it has an abundance of benefits and can be accessed from the tap. Drinking water can help suppress cravings, as it can make the body think it's hungry when it's thirsty. This is a great way to practice mindful eating. Plus, water doesn't contain any calories, so it can be used as an excuse to increase water intake! It is recommended to drink up to 8 glasses of water each day - that's about 750 ml of a bottle of water. Additionally, water helps to support nerve and cell generation through electrolytes. However, it's important to find balance, as drinking too much or too little water can lead to issues.

I have written a blog post about the benefits of water, which you can read here.

4. Go easy on foods high in saturated fat and sugar – we all love this particular section, they look and taste wonderful, however as saying goes “ a moment on the lips, a lifetime on the hips” goes without saying as these can of foods (if eaten in excess amounts) can lead to more calories consumed and weight gain. I have written previous posts about this which can be found on here:Food labelling guide

 

But to summarise it is all about portion control, when it comes to consuming the sweet tooth foods. For example, rather than having half of a slice of cake, go for a third of the slice or even better a quarter of the slice of cake. At least then the amount of saturated fat and sugar is reduced by half, which then saves on the calories in the end. Another great tip (if you are feeling brave) is to swap these kinds of meals for better snacks. Luckily supermarkets have brought out healthier snacks which we can now choose from. For example, items like Graze have a great range, which makes up foods like cocoa, nuts amongst others. Another company which I noticed on a recent trip to the supermarket is a company producing corn. Now corn contains a range of vitamins and minerals, and fibre. This would make a great alternative snack in comparison to a chocolate bar.

 

5. Finally exercise! – more information on this on a recent post here: The Benefits of Exercise

But exercise can really boost your metabolism and can start the process of weight loss. Also exercise can help to boost endorphins, which is the hormone that keeps us happy !

 

So, there you have it, my top four tips to demonstrate to you that you do not need to go on the weight loss tablets to lose weight. We can create our own pathway to kick start our weight loss journey without the tablets. We just need a little bit of willpower, planning and motivation.

 

We only now have 7 weeks left until the end of the year, why don’t you use this opportunity to think about how you are going to start the New Year with a new lifestyle? That could be a challenge for you !