Some common Weight Loss Questions Answered
09 May 2016
This week, I want to share with you some common questions that I receive from the Caralishious community. These questions come up so often, and so I thought it would be great to focus this week’s blog on sharing my answers with all of you.
As you will see, most of these questions pertain to weight loss. As much as I wish we could change the way health is viewed, a lot of us still view weight as more important than health. With the media being so focussed on selling perfection, and our associated fixation with achieving unrealistic ideals, I guess weight loss will always be a major focal point within the health and wellness industry. I will of course happily answer any questions around weight loss, and how best to achieve this in the healthiest and most sustainable way possible, I would however still like to remind you that weight loss should rather be looked upon as a by-product of good health, and not the other way round. Get yourself healthy and balanced, both in mind and body, and the weight loss will follow J
I’ve lost weight before but have always put it back on. How can I keep it off for good?
If you look at weight loss as being on a ‘diet’, it is inevitable that once you’ve reached your goal, and go back to your old eating habits, you will gain the weight straight back. It’s better to think in terms of long-term lifestyle changes. Small changes have a significant cumulative effect over time. Could you trim your portion sizes, only snack on fruit, cut out week-day wine, and fit in a daily brisk walk? Try to find workable ways to make sustainable changes for the long run. Health is a lifelong commitment.
Why does weight loss seem harder as I age?
It’s true that some age-related physiological changes can slow the metabolic rate. But it only makes a difference of around two per cent per decade. The biggest change is usually in lifestyle. If you’re more sedentary than you were when you were younger, you’ll find it harder to lose weight. So the key is being as active as possible, and to ensure that you eat nutrient dense wholefoods that nourish your body and keep your blood sugar levels stable. The more you stay away from the processed stuff the better – remember this is the stuff that clogs our system, thereby preventing it from converting food into energy as effectively as it should.
I’m not overweight but my waistline has expanded. Should I be concerned?
We now know that fat stored around the middle is the most dangerous to health, and may increase the risk of heart disease, high blood pressure, Type 2 diabetes and some cancers. Ideally, the waist circumference (usually level with your belly button) should be less than 80cm (32”) in women, or 94cm (37”) in men.
I don’t feel like I over-eat, so why do I keep putting on weight?
There’s been much research recently into how much we eat without realising, so-called ‘mindless’ eating. Try keeping a food diary for a week, and be ruthlessly honest. Writing down absolutely everything you eat can be an eye-opener! Becoming aware of what you eat can help you cut back. A lot of us overeat without even realising it because our appetite adjusts based on how much we eat. Especially where you lead a sedentary lifestyle, and therefore are not expending much energy, in effect you do not need all that much food to keep healthy. Try to eat according to your level of activity and opt for smaller meals more frequently rather than large meals. Smaller meals also get you used to feeling content off smaller portions.
Is it true that eating breakfast helps you lose weight?
A large research review recently concluded that breakfast eaters tend to be slimmer, even when they have the same daily calorie intake as non-breakfast cereal eaters. What the researchers couldn’t say is why! It may be that eating early has an effect on the metabolic rate. Cutting down on what you eat in the evenings should help stimulate your appetite in the morning. Remember that it makes sense to eat a bigger breakfast and smaller dinner – because you need the energy to get through the day from breakfast, while dinner need only be small because you won’t be expending the energy at night.
How can I resist the urge to comfort eat in cold weather?
Comfort food doesn’t have to be high in calories! Try a warming bowl of home-made vegetable soup, or a slow-cooked casserole with lots of root vegetables. Fill up on heat generating proteins, healthy fats (nuts / olive oil / seeds / nut butters), fibre rich legumes and winter veggies, and keep your consumption of grain based carbs low.
If people wish to have a lower calorie alcoholic drink on occasion while trying to lose weight, what might they choose?
A single shot of spirit with a low-calorie mixer is around 50 calories, and a glass of champagne around 90. But as alcohol stimulates the appetite while lowering the resolve, keep it for special occasions only.
I hope these answers help, and please feel free to submit more questions that you may have. I want to be able to create more content that is relevant to you, the Caralishious Community. You can email me at firstname.lastname@example.org or send me a facebook message on my Caralishious page.
Yours in Health Always,