If you are like most people you have followed a diet and lost some weight. There are many ways to lose weight, it all comes down to eating less than you expend over a day for a set period. Unfortunately, this weight is like a bad smell and creeps back in most people to equal or above what you previously weighed! So, what can you do to make sure the weight is lost and stays off for the long term?
Firstly, eliminating entire macronutrients or the major ways your body needs to get energy is not recommended. Each macronutrient (except for alcohol which is also considered a macronutrient) is needed for your body to stay healthy. An example of a few roles of the macronutrients is fat is the primary fuel for your heart, pads your organs and feet and is needed for hormone synthesis, protein is needed for the creation and maintenance of every cell in your body and carbohydrates are the primary fuel for your brain, red blood cells and muscles.
This doesn’t mean you can use this to validate tucking into a bucket of deep fried chips. The types of these macronutrients are critical for healthy weight.
Carbohydrates are a fantastic weapon to keep your mind happy to be able to maintain the motivation and desire to eat a balanced diet. This form of energy will make you feel full the fastest compared to fat and protein. The sources you should look for are whole grains like whole grain breads, rice and pasta, quinoa and couscous to name a few. Try making a ¼ of each meal you have a whole grain type, the benefits to your long-term health and ability to say no to the doughnut in the office kitchen is well worth the effort of adding to your plate.
Proteins are also important but regularly overeaten which is a common mistake. Aim for 20-30g of protein in one meal. Try spreading the amount of protein you have over a day and instead of having half the plate protein try ¼ protein and remember to add the wholegrains. Protein has a better effect when spread out over a day rather than bulked into a single meal. Protein will help you feel full and has a satiating effect slightly longer than whole grains.
Fats cannot be forgotten and the type of fat you eat is key here just like carbohydrates. The forms of fat your body loves the most are the unsaturated types called mono and polyunsaturated fats. These come from food sources like fish, nuts, seeds, avocado, extra virgin olive oil or canola oil. Over a day the amount of fat you need should make up between 20-35% if you are within a healthy weight range. Try to include a small amount of health fat at every meal to help you stay fuller for longer. Fat also helps you stay and has this effect once it hits your stomach so does take longer than carbohydrates and protein. Some examples could include ¼ avocado with wholegrain toast and eggs and breakfast, a small handful of nuts (both protein and healthy fats) as a snack or a teaspoon or two of extra virgin olive oil on salad or on top of roasted vegetables or fish.
Secondly, structure matters. Skipping breakfast or having a breakfast that is not balanced is recipe for disaster. Aim for your plate to look roughly ¼ protein, ¼ whole grains and ½ vegetables or fruit for a happy body. Breakfast sets your brain up for the day to have the motivation and reason to select foods and drinks which your body needs rather than to satisfy ravenous hunger pangs. Structure also means you know you will have a snack or meal within a set period, so you have more reason to stay on track for a healthy body weight.
Finally, meal prepping is not just for body builders. Without preparing your meals you are at the mercy of the food industry which wants to meet a bottom line at the lowest cost which is why salt, sugar and cheap fats are often added. Preparing your lunch the night before can be a great strategy to make breakfast more relaxed and keep you on the path to long term weight loss success. Meal prepping also means remembering to drink. Many people often mistake thirst for hunger as it is a symptom of dehydration. Try carrying around a water bottle with you or have it visible at your desk to remind you to drink.
Take home message: Long term weight loss success is not about cutting out or restricting but about smart planning and understanding of your body’s needs. You deserve to enjoy eating and eating a variety of foods and beverages. Through an understanding of the types of macronutrients your body needs and the amounts you are on track to long term success!
