There are many health benefits to maintaining a healthy weight, such as lowering the risk of cardiovascular diseases, diabetes, high blood pressures as well as many different cancers. For many women even a 3 % weight loss, which may equate to just a few pounds could reduce the risk of developing a chronic disease, and taking steps to do so is supported by the National Institute for Health and Care Excellence (NICE).
Recent research has found that food is more than calories, and that in fact it carries information. Therefore, the foods that you are consuming maybe the ‘wrong’ foods as they may be wreaking metabolic havoc which can lead to weight gain, whilst in contrast eating the ‘right foods’ may be beneficial as they will ‘turn on’ gene messages that promote health and cause weight loss. On the other hand, what may be right for one person could be totally wrong for another, therefore it may be beneficial to understand what specific foods may be negatively affecting your metabolism.
Inflammation has been found to increase with weight gain, and weight gain promotes inflammation, resulting in a vicious cycle of metabolic lethargy and an increased risk of insulin resistance. To help aid weight loss it is important to know which dietary and lifestyle changes are suited specifically to you, you can already take steps by:
Avoiding ‘inflammatory foods’ (processed, trans fats, high sugar, refined foods, and some food allergens (ask our nutritionist) as these may promote inflammation, damaging the gut, and disrupt important hormones, by blocking the receptors that normally switch your metabolism ‘on’ and ‘off’.
Increasing your intake of antioxidant rich foods to help prevent oxidative stress by reducing the number of free radicals in the body, whilst helping to restore a healthy metabolism – Antioxidants are found in colourful plant foods, teas, red wine, cocoa, and many supplements.
Managing stress – as stress contributes to weight gain, even if you eat well and get regular exercise – taking time out to meditate, yoga or regular breathing exercises to help manage stress levels.
Increasing your physical activity – the best way to improve your metabolism is to get moving. Physical activity has a positive impact on how fast cells turn food into energy and is especially effective if combined with a healthy diet.
Improve your sleep patterns – Research suggests too little sleep may hamper your metabolism which can contribute to weight gain. In general, those who regularly get too little sleep tend to weigh more than those who get enough sleep. Consider following good sleep hygiene practices to help improve your sleep patterns.
Eat breakfast – Eating breakfast makes an important contribution towards your daily intake and it plays a key role in maintaining a healthy weight, although always be mindful of your portion sizes.
Consider other potential health issues that may be preventing weigh loss – Your thyroid gland is the master metabolic regulator. An underactive thyroid slows down your metabolism. If you are worried ask your GP to thyroid function test.
Reduce intakes of Toxins from food and the environment (medication, bacteria, industrial chemicals, heavy metals) as these have been associated with weight gain as these pollutants may damage or block the signals that control appetite. You can speak to a Nutritionist about the right diet to help support the livers detoxification pathways.
Long term successful weight loss can happen with a change in routine a change in lifestyle and well thought out plan to suit your individual circumstances. Our Nutritionists can help to develop a personalised nutrition plan to help them lose weight safely and responsibly that is adapted to personal lifestyles.
Supplements to support a healthy weight.
- Help control appetite – Lipolic acid, Gamma-linoleic acid
- Help support adrenal glands during stress – Vitamin B complex, Magnesium, vitamin C, Zinc
- Reduce inflammation – Probiotics, Bromelain, Antioxidants
- Prevent oxidative stress – N-acetylcysteine, Lipolic acid, Coenzyme coQ10
- Help turn calories into energy – N-acytylcystine, Lipoic acid
- Fortify thyroid – Vitamin E, Vitamin A, Selenium, Iodine, Vitamin D and zinc
- Support liver detoxification – Probiotics, Taurine; Glycine; bioflavonoids (quercetin, rutin)