You may not realise how important breakfast is if you’re trying to lose weight. Skipping breakfast means you’re much more likely to reach for the high sugar, high fat snacks when your energy plummets mid-morning. Breakfast is not the time to try and shave a few calories off what you’re eating.
Lots of foods will have words like ‘reduced fat’ or ‘less sugar’ and these are used to make you think it’s a healthy choice. If it says ‘reduced’ or ‘less’ it just means there’s less than in the original version. It might be a healthier choice, but not necessarily a healthy choice. In a reduced fat food there could still be a lot of sugar or salt for example. And something which is ‘less salt’ could still have a lot of sugar or fat.
People eat too many calories, not because they're hungry, but because they feel sad, lonely, or bored. Or maybe because they're tired or stressed. Or maybe even because they're happy and celebrating. All these feelings interact with our gastrointestinal, nervous and hormonal systems; all of which influence our calorie intake.
Ever felt a powerful urge to consume lots of sugary, fatty foods because you feel so tired? Not getting the sleep you need can have a huge impact on your ability to lose weight so this is definitely something to focus on if you are working towards a healthy weight. The good news is that a wholefood plant-based diet can help.
You've heard of mindfulness but have you applied that to your eating habits?
This can help you avoid overeating as well as having the added bonus of helping your digestion.
Just as being mindful when you meditate helps to focus your attention on your breathing and the present moment being mindful when you eat helps to focus your attention on your meal.
While dieting can lead to a reduction in the amount of fat it unfortunately can also lead to a reduction in the amount of muscle you have. As you may know more muscle means faster resting metabolic rate.
This situation is made worse if you try to lose a lot of weight too quickly. This is why I always recommend a gradual reduction in food using healthy wholefood plant-based foods. This also means you won’t feel deprived either – another reason why diets don’t work for people.
The “calories in, calories out” philosophy (i.e. how much you eat) is being questioned with research on other factors that may be just as important. Of course, limiting calories, carbs or fat can certainly help you lose weight but that's simply not the only factor for long-term weight loss and maximum energy for everyone.
No matter where you’re going, it’s a good idea to plan ahead. Here I am going to give you a few quick and healthy food ideas, to help you stay on track so you can plan what to take and focus on finding real food. While these tips can all be used at home, this is extra-important when you’re travelling. Travelling can throw your regular healthy habits off when you’re skipping time zones or even just being in a different place.
Many diets fail because they focus on food and not on the eating habits that make us overweight. Often, when the diet is over, our weight starts to creep upwards again. To achieve a more permanent approach to weight management we have to develop healthy eating habits. Below are a number of techniques that are quite easy to learn and can help you eat as you should. The methods are based on ideas of how people learn to change their habits.
According to nutritionists, a healthy breakfast should give you around 30% of your daily calorie requirements. It should provide us with energy, protein, calcium, iron, fibre and B vitamins which are all needed to get you through the day. If your body doesn’t receive these first thing, studies have shown your body is less effective at taking them on during the rest of the day.