Do you want to feel happy and healthy?
Do you want to feel energised and revitalised?
Have you or do you find weight loss difficult?
Do you have unwanted habits or cravings when it comes to food?
Do you have unwanted feelings that you associate with food?
Do you want to lose body fat?
Then we can help!
First, let’s take a look at 2011’s weight loss kings and queens.
Jennifer Anniston is one of many celebrities to hit the news this year through weight loss achievement. Here are some others
Whereas a number of these celebrities have managed weight loss through diet and exercise, many have also achieved it through rapid weight loss diets, peaches Geldof tried the ‘juice’ diet, Jennifer Hudson used weight watchers (calorie deficit) and Pauline Quirke used ‘lighter life’. What’s the problem? They all succeeded, right?
Here’s the problem:
Rapid weight loss (calorie deficit) diets:
Rapid weight loss diets are problematic for several reasons. It is neither sustainable nor healthy because it usually involves loss of muscle mass and dehydration. The method that these diets get their results is usually through calorie deficit.
The problem with this is it involves lots of planning, and usually the dieter will feel:
To name but a few. These are all symptoms of low blood glucose levels. These types of diets are short lived and usually result in weight gain when the person returns to ‘normal eating’ Here is the reason.
When a person is calorie restricted, they will lose body fat, yes, however they will also lose a significant amount of lean muscle mass. The reason for this is that there is insufficient carbohydrate to fulfil the needs of the brain. Therefore the body will break down muscle protein into glucose in order to function. Muscle burns calories, even at rest, therefore the more muscle mass a person has, the higher the metabolic rate. Research proves that most diets of this nature fail after around four months.
When the person resumes ‘normal’ eating they will have lost muscle mass, therefore they will have a lower metabolic rate, needing less calories a rest for the body to function. This creates a surplus in the calorie intake, creating excess storage as fat, hence weight gain.
Low fat diets also promote greater numbers of the enzyme lipoprotein lipase, which is responsible for making the body efficient at storing fat. These levels can remain elevated for up to two months after a low fat diet has been terminated, meaning that we become super efficient at storing fat, hence weight gain.
An effective programme for long term weight loss is one that involves gradual incremental loss of no more than 1 pound a week. This way you can ensure that you are losing fat, not water or muscle. This combined with exercise which should be developed into part of every day life (which should include aerobic and strength training). Do not be afraid to use supplements to enhance your diet too, if needed. The focus should always be fat loss, not weight loss.
Meal replacement diets
Meal replacement diets are similar to rapid weight loss diets, the most famous one being ‘slim fast’. These diets take the thought out of eating, and claim to give you everything you need to lose weight. What is in fact happening is they are putting you into calorie deficit, much like all the other rapid weight loss diets. What they are not dealing with is;
The need for behavioural therapy to address the emotional attachment with food
The need to educate you about what healthy food choices are, and what the health implications are of your food choices.
The fact that you are an individual, with individual needs
Nutritional needs affected by the level of activity in your life… gym goer, runner, etc
The health implications of very low fat diets, for example, thyroid problems
You will probably experience all the problems listed above, will feel tired, and hungry, and all because you are in calorie deficit, thus you have low energy due to the fact that you do not have enough fuel going into your body.
What should you do to lose weight and keep it off?
Firstly, we need to correct the term to ‘lose fat’. Everyone really wants that, but mixes up the differences. You could lose WEIGHT by eating less calories and training hard, but that will not necessarily mean you will lose FAT. What you are likely to lose is water and muscle.
As well as fat loss, the benefits of this type of diet, combined with exercise, will be:
Greater vitality and energy
Improved mood and emotional balance
Improved concentration and learning
Improved physical performance
Reduced risk of developing diseases
So, what are you waiting for? As nutritionists we can calculate exactly what your body needs, whether you are aiming for fat loss or weight gain, whether you are a casual exerciser, athlete or beginner.