Tag Archives: massage

Top tips to Lose Weight.

Looking to shed a few pounds post Christmas and start off the New Year in a healthy, happy way? Then read on for some top tips from an experienced dietitian and fitness instructor. Trust me, I’ve seen it all when it comes to food diaries…. the good news is, you really can make a difference to your long term health, your self confidence and your weight by making a few long term changes to your eating and exercise.

  • AVOID those FAD diets. A diet is something that isn’t there to stay. You want weight loss that stays off – Yes? Then don’t diet. Dieting usually leans to the yo-yo weight affect that affects your metabolism in a negative way and though it may give a short term, feel good weight loss, a few weeks later you’ll end up heavier than you were before. INSTEAD go for a combination of healthy eating and activity that is there to stay. Long term change is the key
Dietitian UK: Fad Diets Don't Work
  • SUPERSIZE those fruit and veggie portions. Aim for 1/2 your plate to be full of fruit and veg. Have some at every meal and at snacks too. These are the true superfoods, packed full of antioxidants which fight disease, can lower cholesterol and combat ageing plus fibre to keep you regular and all the vitamins and minerals of the rainbow plus being low in fat – what more could you want.
  • TREATASTIC – plan in those treats. Yes you heard me. You can have treats whilst losing weight, they just need planning in. I always make people plan in 1 treat a week. This could be a coffee and cake out, a chocolate bar, a special meal…..of course some sense is needed in all of this but depriving yourself of your treat foods can lead to you falling off the wagon and overeating them.
  • DOWNSIZE PLATES. Think about the size of your plates. Psychologically a full plate =  a full tummy. So try using a slightly smaller plate. It really can make a difference.
  • TRY, TRY and TRY AGAIN. If at first you don’t succeed, try again. Relapse is a natural part of losing weight, so don’t panic if you have a wobble. The most important thing is to get back on track as soon as possible. Don’t berate yourself and get upset over it, just get back onto track and carry on. These things happen, its alright! 😳
  • CARB – IT  – DOWN. Carbohydrate foods are good for you, really they are, but too much will lead to too much, if you know what I mean. Include small portions of bread, rice, pasta, cous cous, cereal, potatoes, chappati etc… at each meal. Go for wholegrain versions where possible and avoid adding butter/cream to them.
  • HYDRATE, HYDRATE, HYDRATE. Being hydrated can help you with weight loss. Read that one again 😉 It’s a real incentive to drink more water. Aim drink plenty of water, juice, no added sugar squash, decaff drinks and milk.
Water carafe
Water carafe
  • GOALS on FRIDGE. Keep focused and keep things in clear sight. Think about your goals. Why do you want to lose weight? What will the short term and long term benefits be? Think about the positives and negatives (hopefully the positives will outweigh the negatives!). Write them out and use them to keep you going.
SMART Goals
SMART Goals
  • STAY ACTIVE – activity is a necessity. Plan something in everyday but make sure it is enjoyable and accessible. Find exercise you like doing and you are more likely to stick to it, think about where it is, what is it, who it is with and how it fits into your routine? Will it be easier before work, after work or in a lunchbreak? Family bike rides, dance lessons, workouts at home and gardening all count.
Running Feet
Running Feet
  • REWARDS – plan in a non related food reward to keep you motivated. For example when you lose half a stone have a massage.

 

Jelly babies, Mars Bars and Crisps (aka a Wellness Event).

Last week I had the pleasure of being invited to take part in a Wellness event. A local business (Trimline Interiors) wanted to invest in their staff providing healthy taster session and information for them.

Having a healthy, happy workforce can mean having a more productive, proactive and efficient workforce. It also means less sick days so as an employee more money saved. The “Working for a Healthier Tomorrow” report found costs of sickness associated with working age ill-healthy to be over £100 billion a year. As most people spend up to 60% of waking hours at work it’s the ideal place to discuss health.

My role was to provide healthy eating advice. At the start of the day I was opened the event by giving a short talk to all the staff, my topic was “Healthy Snacking”. Personally I love visual aids so I had taken along a selection of snacks and weighed out the sugar content in them. The Mars bar and the Jelly Babies got the best reaction 😉

Dietitian UK: Sugar in 1 Mars Bar
Dietitian UK: Sugar in 1 Mars Bar
Dietitian UK: Sugar in 1 portion (7) Jelly Babies
Dietitian UK: Sugar in 1 portion (7) Jelly Babies

 

 

 

 

 

 

 

One of the rooms was turned into my consultation room and staff were able to book on for 15 minute consultations with me. These were a lot of fun. I asked people to come armed with a food diary showing what they had eaten the day before. Seeing as there had been a few who had been on a night out the previous evening I had some interesting alcohol and food intakes to discuss! I was able to give some hopefully really useful and helpful advice to the people who came along.

Every event like this need freebies and leaflets doesn’t it! So I had taken a range of leaflets and even some free healthy snacks, courtesy of the lovely people at Popchips. Who doesn’t like free food?

Dietitian UK: Leaflets and freebies for Staff
Dietitian UK: Leaflets and freebies for Staff
Dietitian UK: Healthy Snacks
Dietitian UK: Healthy Snacks

 

 

 

 

 

 

 

The company themselves had also provided a range of healthy snacks to be munched on throughout the day: carrots and hummous, fruit, rice cakes, breadsticks, sugar snap peas. It certainly went down a storm.

Other people were there doing massages, Nordic Walking and discussing giving up smoking. I didn’t get a free massage but it certainly caught my eye.

I think it is commendable to find a business so forward thinking and who really care about their staff. Thanks Trimline Interiors for having me.

If your business would like a similar event run please get in touch. Other services we could offer include health checks, Pilates tasters and weight loss support groups.