Are you thinking about how to lose weight for the festive season? It can feel a challenging time of year with social gatherings and the availability of different food.
Our specialist practitioner Jeanette Lamb has written a quick guide to help you to focus:
Avoid ‘crash’ diets
- It can be tempting if we have an event in mind we want to lose weight for to over restrict leading up to it but think about when you've tried to lose weight in the past with a restrictive diet... what happened when you stopped? You likely quickly regained weight again. Over-restrictive diets are not only unsustainable but also may be low in nutrients leading to imbalances in the longer term.
- If you want additional support to help you manage an eating plan weight loss medication can successfully reduce physically driven hunger cravings and improve satisfaction after eating.
Set realistic goals
- Aim for a sustainable weight loss of 0.5- 1 pounds per week.
- If you are looking to lose more than this, or you have a health condition that makes weight loss difficult, or if you have repeatedly tried to lose weight by dieting, then it would be useful to consider using a weight loss medication.
Avoid an ‘all or nothing’ approach
- Be aware that severely limiting your food intake and completely cutting out your favourite foods causes deprivation and increased risk of overeating ‘banned’ foods. Allow yourself occasional treats.
- Keep portion sizes in check and balance them with healthier choices. If you find this a challenge and get stuck in the cycle of over-restricting and then over-eating you may find working with a specialist helpful.
Plan your meals
- Create a meal plan that includes healthy, balanced meals. Focus on whole foods like fruits, vegetables, lean proteins, and whole grains. If you struggle with meal planning get in touch with one of Specialist Practitioners to help.
Control portions
- Use smaller plates and bowls to help manage portion sizes. Slow down eating speed and give a chance for food to reach your stomach before deciding if you need anymore.
- Be mindful of serving sizes, especially during holiday meals.
- Weight loss medications can also be helpful for some to portion size as well as increasing your satisfaction.
Don't skip meals
- Skipping meals can lead to overeating later. Instead, focus on balanced meals and healthy snacks to keep your energy up.
Practice Mindful Eating
- Pay attention to your hunger cues and savour each bite. Avoid distractions like TV or phones while eating.
Stay hydrated
- Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger.
- Drink plenty of low calorie fluids and be mindful of ‘speciality drinks’ when out. Drinks like luxury hot chocolates and speciality coffees can contain the same calories as a meal but tend to be a lot less filling and lower in nutrition.
Sleep
- Ensure you are having enough quality sleep. Especially in the lead up to party season.
- Insufficient sleep is associated with higher levels of the ‘hunger’ hormone ghrelin, which increases appetite, and lower levels of the hormone leptin, which leads to feeling less full.
Stay active during social gatherings
- Use gatherings with friends and family as an opportunity to be active. Organise a walk or a game that gets everyone moving.
Increase physical activity
- Research shows in the winter we tend to move less and eat more. Try and incorporate regular exercise into your routine. Aim for at least 150 minutes of moderate aerobic activity each week, along with strength training.
- Low vitamin D levels can lead to muscle pain and weakness making it harder to keep active. Public Health England recommends that everyone over the age of 1 year considers taking a supplement of 10 micrograms (mcg or µg) or 400 IU, a day during the autumn and winter months (October to March) as we can no longer make vitamin D from sunshine in the UK.
Track your progress
- Keep a food journal or use apps to track your food intake and exercise. This can help you stay conscious of your choices and identify areas for improvement. It can also help us to recognise what helps and where things are going well.
Get support
- For some people, sharing goals with friends or family can help to feel supported accountability. However, this doesn't work for everyone, so think about what you need.
- Consider linking with a specialist practitioner to support you to reach your goals and keep you motivated.
Stay positive
- Focus on the progress you’re making rather than perfection. Celebrate small victories along the way.
- What are your non-scale victories? The number on the scale isn’t everything. Sometimes we notice changes in our body either in our clothing, or with the ease of movement, even when the weight doesn’t change by much.
Jeanette says:
"Don’t dwell on disappointment if you’re not where you want to be yet this year. Celebrate every step you’ve taken so far! You don’t have to wait until the New Year to make changes, set new intentions now and focus on the months ahead."
If you’d like support from Jeanette or any of our other specialist clinical team, let us know.
By following these tips, you can work towards your weight loss goals while still enjoying the holiday season. Remember, it’s about making healthier choices that you can maintain even after the holidays!
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