Unlocking the Secrets of Perimenopause and Beyond with Diet and Nutrition
Discover expert insights from renowned Dietitian Gillian Killiner. Learn how diet and nutrition empower women during perimenopause and beyond. Diet and Nutrition: Your Best Allies in Perimenopause and Beyond It’s crucial to recognize the profound impact that diet and nutrition can have on a woman’s journey through perimenopause and the years that follow. Who better to shed light on this topic than Gillian Killiner, a globally respected dietitian, who at 50 + yrs with an autoimmune disease, stands as a testament to the power of a personalised approach? Why Does Diet Matter During Perimenopause and Menopause? Perimenopause, is the term used for the transitional phase before menopause. This for many women comes with a suckerpunch of challenges such as hormonal fluctuations, weight gain, low mood and increased risk of osteoporosis. Definately honing in on a well-balanced diet can significantly assist these symptoms and promote overall physical and mental well-being, but this is just one of several areas that may need to be revisited and tweaked or indeed overhauled and this is something that we offer as part of our programmes to our patients @ 121 Dietitian. As many ladies find out, no one diet suits all, so we design programmes to ensure they work with each individual with their specific needs. Understanding the Science Behind Perimenopause Challenges Perimenopause is a natural biological process that every woman goes through as she approaches the end of her reproductive years. This phase, typically starting in a woman’s mid-40s, but can be earlier than this. If much earlier than this is different and called premature ovarian failure. Perimenopause is characterized by a series of hormonal fluctuations as the body gradually ceases to produce eggs for fertilization so reproduction stops. These hormonal changes, bring about a host of challenges that need to be accepted and suitably addressed. 1. Hormonal Fluctuations: Estrogen, is one of the primary female sex hormones, and plays a pivotal role in regulating the menstrual cycle and maintaining reproductive health. It is the most talked about and promoted hormone at this stage of life. Interestingly during perimenopause, progesterone declines before oestrogen starts to fluctuate, and this is an extremely important part of the hormonal picture often overlooked. From years of researching and teaching about menopuase and diet Gillian is always astounded at how other hormones including progesterone and testosterone are left out or not considered when checking in with women, blood levels and their symptoms, oestrogen the focus hormone and the following areas selected below highlight this. 2. Weight Gain in Menopause: Weight gain is a common concern during perimenopause and can be attributed to several factors, including hormonal changes, decreased metabolism, and lifestyle shifts. Again in the literatue the focus is on Estrogen, and how it is influences body composition and fat distribution. “As estrogen levels decline, women may experience an increase in abdominal fat. A study published in Obstetrics & Gynecology 2 delved into the hormonal mechanisms affecting body composition during perimenopause, emphasizing the significance of a healthy lifestyle, including diet and exercise, in managing weight gain”. Nothing about how progesterone actually assisting metabolic function, mood, sleep and menopausal weight gain. 3. Increased Risk of Osteoporosis in Menopause: Another Estrogen focus is on bone health and how it is essential for maintaining bone density and strength. “During perimenopause, the reduction in estrogen levels can accelerate bone loss, leading to osteoporosis—a condition characterized by fragile and porous bones. Research studies, such as those published in the Journal of Bone and Mineral Research 3, have extensively investigated the link between estrogen deficiency and osteoporosis, emphasizing the importance of adequate calcium intake, vitamin D supplementation, and weight-bearing exercises to support bone health during and after perimenopause”. No mention of Progesterone when we know Progesterone, can promote the production of osteoblasts which are required to effect new bone formation. Natural progesterone has been shown to stimulate osteoblast-mediated new bone formation which is required to prevent and reverse osteoporosis Here is a video on osteoporosis you might find helpful. Gillian is passionate on getting the correct information to her patients and for the past 15 years been highlighting the need to address more than just oestrogen depletion. In fact she helps 100’s of women each year with hormonal issues including, cortisol, testosterone, insulin resistance, oestrogen dominance and more. Understanding these physiological changes at a scientific level underscores the critical need for proactive measures to support women’s health during perimenopause, menopause and after. This blog has only scratched the surface. A balanced lifestyle and a diet rich in essential nutrients, along with regular physical activity, not only alleviates these challenges but also ensures women can embrace this natural life transition with confidence and vitality. By leveraging the insights provided by scientific research, women can make informed choices about their diet and lifestyle, ensuring a smoother journey through perimenopause and beyond. Something that our mothers and grandmothers didn’t have the luxury of. Gillian Killiner’s Top Expert Tips: FAQs About Diet and Perimenopause: Q1: Can diet really impact menopausal symptoms? A1: Absolutely! A balanced diet can help manage weight, reduce hot flashes, and support emotional well-being during this phase. Q2: Are there specific foods to avoid during perimenopause? A2: Limit caffeine, alcohol, and super spicy foods as they can trigger hot flashes and disturb sleep, subtle spices can be antinflammatory. Q3: Is exercise important alongside a balanced diet? A3: Yes, regular exercise complements a healthy diet, enhancing overall fitness, builds muscle, bone health, reduces fat and enhances mood stability. The Importance of Nutrition Beyond Menopause: With aging, the body’s nutritional requirements evolve however we should allow Menopause to mark the beginning of a new chapter. It can be scary for all women. Gillian Killiner -” for me in my 50’s with no functioning thyroid and a very busy and hectic life, I am seeing the start of physical changes that I will monitor and maybe update you on! So far I have not changed in clothes size from size 8 since I was age 18 so for
Celebrating World Porridge Day: A Nutritional Delight! 🥣
Porridge – We Love Ya!… Porridge, the ultimate comfort food, is deservedly taking the spotlight on October 10th as we celebrate World Porridge Day! As a leading Dietitian, I’m thrilled to share the wonders of this versatile dish with you. So lets celebrate health together with why you should eat poridge! Why Porridge Rocks: Nutrient Powerhouse: Porridge is packed with essential nutrients like fibre, vitamins, and minerals, making it a perfect start to your day [1]. Heart Health: Its soluble fiber content helps lower cholesterol levels, promoting a healthy heart. Did you know porridge oats are wholegrains and contain a soluble fibre called beta-glucan, which can help lower your cholesterol level if you have 3g or more of it daily, as part of a healthy diet. (A 40g serving of porridge oats contains 2g of beta-glucan.) Energy Boost: Porridge provides a steady release of energy, keeping you fueled and focused throughout the day – no reaching for the snacks straight after breakfast. Customizable: Sweet or savoury -using fruits, nuts and spices, you can personalize your porridge, add to soups/sauces making it a versatile and tasty treat. Celebrate with a Porridge Party! Let’s turn World Porridge Day into a memorable event! Gather your friends, schoolmates, or community members for a Porridge Party. Share recipes, swap ideas, and savor different porridge variations. Don’t forget to capture the moments and spread the joy on social media using #PorridgeDayCelebration! A Porridge Recipe we at 121 Dietitian love… Oat Fibre Pancakes 1 large ripe banana 1-2 eggs depending on size 1/4 cup (can use gluten-free) oats (blitz in a blender for smoother flour consistency) 1tbsp of milled flaxseed 1 tbsp chia seeds pinch of salt pinch of cinnamon 1 spoon almond butter (optional) butter for cooking InstructionsMash the banana with a fork, break and whisk in the eggs, oats, salt seeds and cinnamon until smooth. Add the nut butter and swirl into the batter.Heat a teaspoon or oil/butter in a pan over medium-low heat. Cook for about 2 minutes, on medium heat until set. Cook on the other side for another 30 seconds.Serve with berries. Enjoy! Let’s make this World Porridge Day a celebration of health, taste, and togetherness! Happy porridge-making, everyone! 🌐 Sources AwarenessDays – World Porridge Day 2023 NetworkLeeds – Celebrate World Porridge Day with Mary’s Meals National Today – World Porridge Day Twinkl – World Porridge Day 2023 | Teaching Resources Chelmsford Star Cooperative – Celebrate World Porridge Day
Understanding Nutritional Labels: A Comprehensive Guide
Nutritional labels on food products are often dense with information, often eligible in tiny writing and finding the right translation can take forever! Despite all these hurdles deciphering them correctly is vital for making informed dietary choices. Gillian Killiner Consultant Dietitian is an expert in this field and understands the significance of this task. In this blog Gillian provides a comprehensive guide on how to read nutritional labels correctly. In this detailed breakdown, she will walk you through the intricate details of nutritional labels, ensuring that you can make healthier choices with confidence. Decoding the Serving Size The first crucial aspect of any nutritional label is the serving size. This seemingly basic piece of information holds the key to understanding the rest of the label. It’s not just about how much you are eating but how much the manufacturer considers a standard serving. Keep an eye out for this information, often presented in both familiar units like cups or pieces and grams for precise measurements. A nice shop bought buttercream sponge is a great example! 490g in weight its pretty petite coming out of the box. If generous you may cut this into 4 big pieces to enjoy with others or if needing it to stretch maybe 6 pieces seem about right. However the nutritional recomendations per portion are calculated for 8 slices! and for 1/8th of the cake you are consuming 250kcals, 11.5g fat, 2.5g protein, 33g carbohydrates, 21g sugar, 0.7g fibre, 0.4g salt. You can see how easy it is to underestimate your intake if not checking the portion size! Cut into 4 generous portions and wow you have a little piece of cake with a lot of fat, sugar and energy! Calories: Understanding the Energy Content on a Nutritional Label Calories (kcals) provide your body with energy, but it’s important to note that not all calories are created equal. The caloric content on a nutritional label represents the energy you’ll get from one serving of the product and as mentioned above these can be deceiving! I actually am not a fan of kcal counting – it can be useful but only if you are completely new to all of this and only for a short few weeks to get you thinking. Kcal counting is not enjoyable can be very stressful and for some not actually address the food choices. You can eat a lot of rubbish food and be below your kcal requirements. Yes you will lose weight if you count and lower your intake and eat well – this has to be for life so it needs to suit you, taste good, fit with your lifestyle and your bank balance. Fats: The Good and the Bad Dive deeper into the fats section. Not all fats are detrimental to your health. Total Fat includes both unsaturated (good) and saturated (bad) fats. Look for products with low saturated fat content and higher unsaturated fats like monounsaturated and polyunsaturated fats. Additionally, keep an eye on Trans Fat, which should ideally be zero, as even small amounts can be harmful. Carbohydrates: The Body’s Primary Energy Source Carbohydrates are your body’s primary energy source, but not all carbohydrates are equal either. Dietary Fibre and Sugars are two components to watch out for. Fibre aids digestion and is beneficial for heart health, while excessive sugar intake can lead to various health issues. Opt for products high in fibre and low in added sugars for a healthier choice. Proteins: Building Blocks of Life Proteins are essential for building and repairing tissues. The Protein section tells you how much protein is in one serving. Whether you’re a fitness enthusiast or simply looking to maintain a balanced diet, an adequate protein intake is vital. Choose products with a higher protein content to support your body’s needs. The range is from 0.8g protein per kg/ideal weight/day to 2g protein per kg/ideal weight/day. Vitamins and Minerals: Nutrients for Overall Well-being Nutritional labels often list essential vitamins and minerals as a percentage of the Daily Value (% DV). These values indicate how much a nutrient in a serving of food contributes to a daily diet. Vitamin D, Calcium, Iron, and Potassium are nutrients commonly displayed. Pay attention to these values, especially if you have specific dietary requirements or deficiencies. Reading the Ingredient List on a Nutritional Label Apart from the nutritional facts, examining the Ingredient List is really important. As highlighted you can eat a lot of unhealthy fillers, artificial sweeteners and be in a kcal deficit. Is this good for you long term? In my near 30yrs in the world of nutrition the answer is a big NO. Ingredients are listed in descending order by weight. If the first few ingredients include unhealthy elements like high-fructose corn syrup or hydrogenated oils, you might want to reconsider your choice. Opt for products with easily recognizable, natural ingredients. Allergens and Special Dietary Needs Manufacturers are obligated to highlight common allergens like nuts, soy, or gluten. If you have allergies or follow a specific diet (such as gluten-free or vegan), thoroughly check this section to ensure the product aligns with your dietary requirements. Items eg: dried beans, pulses, herbs, spices, cereals, deli, fresh produce can be difficult to get full disclosure on the allergy risk. Sticking to the food product guide in your allergy official membership will be helpful or contact the manufacturer of the product if you really want to eat something and you feel it may be bad labelling rather than a product issue. Conclusion: Empowering Your Food Choices In conclusion, understanding how to read nutritional labels empowers you to make healthier food choices. By deciphering serving sizes, grasping the differences in fats and carbohydrates, recognizing the importance of proteins, and being aware of essential vitamins and minerals, you can navigate the complex world of nutrition with a little more confidence. Labels are regularly altered as ingredients change so do keep an eye on them! A well-informed consumer is a healthier consumer. If you want to book
OSTEOPOROSIS – PREVENT AND REVERSE with DIET & LIFESTYLE TOP TIPS
Reverse Osteoporosis Through Diet Osteoporosis is a silent but prevalent disease that affects millions of people worldwide. In this blog post, l explore the critical aspects of osteoporosis prevention and reversal through diet and lifestyle changes. Join me, Gillian Killiner, a world renowned registered dietitian with over 26 years of experience, as we delve into this essential topic that impacts the lives of millions. Understanding Osteoporosis Osteoporosis is a condition characterized by the thinning of bones, resulting in reduced bone density. Our bones consist of a matrix that resembles a honeycomb, and they need to be strong and flexible to support our bodies effectively. Most people will reach their peak bone mass between the ages of 25 and 30. By the time we reach age 40, we slowly begin to lose bone mass. However, various factors, including genetics, medications, lifestyle choices, menopause and aging, can lead to a decrease in bone density. The Role of Bone Cells Two types of cells primarily regulate our bone health: osteoclasts, responsible for breaking down bone tissue, and osteoblasts, which build new bone tissue. As we age, osteoclasts often outperform osteoblasts, leading to less stable and less dense bones, making them more prone to fractures. Lifestyle Changes for Stronger Bones In the UK over 3 million people are estimated to have osteoporosis and there are estimated to be over 500,000 fragility fractures that occur in the UK each year. This does not have to be the case. Ensuring proper bone health involves making important lifestyle changes. We know it can be challenging in our modern world, as it is not highly conducive to maintaining strong bones. But we all need to act. The figures are rising as more and more people are developing poor bone health at a younger age. Below are a few key factors to consider: 1. Exercise to prevent Osteoporosis It is SO easy to not get regular physical activity. We need to be active every day, and as we get older (30+) focusing especially on weight-bearing exercises and weight lifting, as these play a pivotal role in maintaining bone density. For years, cardio workouts were the go-to for fitness, but research has highlighted the importance of weight-bearing exercises, especially for women. Just 30 mins per day is a good way to keep bones happy. 2. Alcohol Consumption While moderate alcohol consumption may offer some health benefits, excessive and regular drinking can negatively impact bone health. It reduces calcium stores, affecting calcium balance and weakening bones. Furthermore, frequent intake alcohol can also impair the production of vitamin D in the body. Vitamin D is essential for proper calcium absorption and utilization by bones. When vitamin D levels are inadequate due to excessive drinking, it further contributes to the negative impact on bone health and when alcohol is consumed in excess of food it can replace essential nutrients in your diet, further jeopardizing bone density. 3. Caffeine Intake Who doesn’t love a Tea or Coffee! Caffeine is prevalent in various every day beverages and foods, including energy drinks, and desserts. Caffiene in safe amounts can keep you focused and helpful for stimulating your brain, muscles and bowel. However when we consume too much caffeine, it can interfere with our body’s ability to absorb calcium properly. High levels of caffeine lead to increased urinary calcium excretion, meaning that more calcium is being excreted out of the body through urine instead of being absorbed and utilized by our bones and muscles. Over time, this disruption in calcium balance, caused by excessive caffeine intake, can have detrimental effects on our long-term muscle and bone health. Inadequate levels of calcium can weaken bones and increase the risk of fractures or osteoporosis. Additionally, insufficient calcium availability for muscles may lead to decreased muscle strength and endurance. 4. Sodium (Salt) Consumption Salt is a common ingredient in many processed and hidden foods. Consuming a diet rich in processed foods, takeaways, and fast food can lead to excessive salt intake. Calcium homeostasis is essential for maintaining healthy bones and overall bodily functions. The body tightly regulates calcium levels through a complex interplay between various hormones and organs. However, excessive salt intake can disrupt this delicate balance. Research suggests that high salt intake can stimulate the secretion of PTH from the parathyroid glands. PTH acts on the bones to release stored calcium into the bloodstream, thereby increasing blood calcium levels. This process is known as bone resorption or turnover. When bone turnover is increased due to elevated PTH levels, it can lead to accelerated bone loss over time. This puts individuals at a higher risk of developing osteoporosis or other related bone disorders. Moreover, it may also contribute to an increased risk of fractures. Nutrients for Strong Bones I have for the past 15+ years been helping patients improve their bone health, osteopenia and osteoporosis. Recent research reassures us that it may be possible to rebuild bone density and achieve osteoporosis reversal through a combination of lifestyle changes, such as exercise and diet, and medical interventions. Menopause can be a time when bone decline accelerates and a diagnosis of osteoporosis can be a shock. I see many many ladies very upset and worried. There is much to do at this time so if you are reading this saying this is me – be positive and start making changes today. To ensure your bones stay strong and healthy, consider incorporating the following nutrients into your diet: 1. Calcium Calcium is a fundamental building block for bones, constituting 99% of bone mineral. Dairy products like yogurt, cheese, and milk are excellent sources of calcium. However, plant-based options such as tofu, tempeh, green vegetables, seeds, and nuts also provide this essential nutrient. 2. Vitamin D Vitamin D is essential for calcium absorption into the bones. In regions with limited sunlight exposure, supplements may be necessary to meet your vitamin D requirements. You can also find vitamin D in oily fish, eggs, and certain mushrooms. 3. Zinc Zinc, crucial for immune function, also plays
Constipation Relief
5 Evidence-Based Constipation Home Remedies by a Registered Dietitian Constipation is a common issue that affects one in five people following a Western diet. If you have ever suffered with this you will know how unpleasant the feeling is. Maybe you are currently suffering with ongoing constipation and are in need of some guidance, so please read on. I’m Gillian Killiner, a registered dietitian with 26 years of experience in helping thousands of individuals with their dietary and health needs. In this blog post, I share five evidence-based tips to assist with constipation. But first, let’s define constipation. What is Constipation? Constipation occurs when you haven’t had a bowel movement for more than three times in a week. You can assess your bowel movements by using a stool chart to evaluate consistency and type. Typically, constipated stools are hard, small lumps, or pebble-like Type 1 and 2. What is a normal bowel movement frequency as defined by the NHS? “It is normal to pass a stool everyday up to every 3 days; stools should be soft and easy to pass. You should not need to strain to pass a stool. Some people pass a stool once a day and some twice these are both normal.” So what factors in a Western diet contribute to constipation? Dietary Factors 1. Hydration for Constipation is Key One of the first and most crucial tips for relieving constipation is to stay adequately hydrated. Many people underestimate the importance of drinking enough fluids. It’s easy to forget to drink when we switch off our thirst receptors. To combat this, keep a drink, such as a glass or bottle of water, with you throughout the day. Aim for 1.5 litres minimum. You can also include herbal teas and coffee, but limit them to no more than four cups a day, and avoid making them overly strong. Excessive caffeine can contribute to dehydration, which worsens constipation. 2. Load Up on Fruits and Vegetables Consuming an ample amount of fruits and vegetables is another essential strategy for relieving constipation. Begin your day with a breakfast rich in vegetables or add fruits to your cereal. Incorporate fruits and vegetables into your meals and snacks as much as possible. Variety and color in your diet are key. These foods provide essential antioxidants, vitamins, minerals, and fibre, all of which promote healthy bowel movements. Don’t forget to consider the fibre content in your diet, which can come from sources like nuts, seeds, beans, pulses, and high-fiber grains. Aim for an average of 30 grams of fiber daily to keep your bowels moving smoothly. 3. Dried Fruits as a Natural Solution Dried fruits like prunes, dates, and raisins can also be valuable additions to your diet when dealing with constipation. They are rich in fiber and natural sugars, which can help stimulate bowel movements. Including these dried fruits in your diet can be a tasty and effective way to alleviate constipation, just keep to small portions. Lifestyle Factors 4. Embrace Exercise for Constipation Exercise plays a vital role in maintaining regular bowel movements. It helps reduce transit time, meaning food moves through your digestive system more quickly. This faster gut transit leads to improved bowel regularity. Additionally, exercise promotes the growth of beneficial gut bacteria, strengthening abdominal muscles, and overall gastrointestinal health. Aim for regular physical activity to reap these benefits. 5. Listen to Your Body Lastly, don’t ignore your body’s signals when it’s time to go to the toilet. Often, the morning after breakfast is the most opportune time to have a bowel movement. However, due to our busy lives and schedules, we sometimes ignore these cues. It’s essential not to hold onto stool if you feel the urge to go. Ignoring these signals can have negative long-term consequences. If you find yourself straining during bowel movements, consider changing your sitting position on the toilet. Squatting, for example, can create a more natural alignment for easier passage of stool. Constipation Conclusion Constipation is a common issue, but it can be effectively managed with evidence-based strategies. These five tips, including staying hydrated, consuming ample fruits and vegetables, incorporating dried fruits, embracing exercise, and listening to your body, can make a significant difference in your digestive health. Remember that there are numerous dietary, lifestyle, and supplement options available to alleviate constipation. The tips mentioned here provide a solid starting point. There are many more additional strategies out there so do get in touch if you are struggling. Often we see patients with alternating constipation and diarrhoea, which is so hard to live with. Not being able to predict how your day will go and fearful of your bowels not working smoothly can really impact on your quality of life. Our GUT Health programme is the best programme which can fix you in 6 weeks or less. Do check out my other blogs and my videos on my YouTube channel covering various aspects of diet and health, so don’t forget to like, subscribe, and share my content. Until next time, take care! If you want to book your programme TODAY we would love to help you. You can book a 121 Dietitian Programme today by clicking on the link below If you have enjoyed this blog we would love you to share this with your family and friends on your social media channels. Do visit our YouTube Channel for more on keeping your health optimal. If you are interested in how I overcame my Thyroid Autoimmune Condition do check out the About section below Before you go please check out our 121 Dietitian Shop created specifically for optimising your health. Gillian x
How to Lose Weight for Good
Effective Fat Loss Tips and Advice Introduction Hey everyone, this is the month to lose weight if you need and can! Yes you heard it! I have written about this countless times in blogs, magazines, papers and spoken on YouTube so apologies if you have heard this before, but I feel the New Year is not always the best time to embark on weight loss. It is a time of post stress, irratic blood sugars, low mood, no money, poor light, cold…. The time you want to stay warm and de-stress and nourish yourself physically and mentally. I strongly encourage after the summer months to refocus and commence a positve change. Did you know It takes 21 days to embed a new routine. How many embark on numerous weight loss journeys in January, only to find you are trapped in a cycle of losing and gaining weight, with little long-term success and give up by February. It’s a frustrating and disheartening experience that has I know left countless individuals feeling defeated. SO in this blog post, I aim to shed light on a different approach – one that is sustainable, enjoyable, and designed to help you lose weight for good. Do check out my YouTube Video on this very topic also. https://www.youtube.com/watch?v=nCXxQzxWpFs The Fear of Weight Loss I know many of you dread changing your diet to lose weight because you associate it with tasteless, unappetizing food? Others start a new diet regimen every morning, only to feel like a failure by bedtime. If this resonates with you you are not alone in these feelings. Many people have good intentions when it comes to weight loss, but they often encounter challenges that prevent them from achieving lasting results. The key is to recognize that weight loss doesn’t have to be a daunting experience; it can be a manageable and enjoyable part of your life and when you get it right, it should be flexible to work with you for good. The Pitfalls of Counting Calories and Macros to Lose Weight One common misconception about weight loss is the need to meticulously count calories and macros (macronutrients like protein, fat, and carbohydrates). While it’s essential to have a general understanding of your dietary intake, obsessively tracking these values is neither required nor sustainable in the long term. Constant monitoring can lead to frustration and dissatisfaction, taking away from the joy of eating and making it feel like a never-ending journey. Weight management should be a lifelong commitment, not a short-lived obsession. Learning takes time and so does long term successful weight loss. Commercial Weight Loss Programs – Do They Work? Commercial weight loss programs/products have their place in the industry and may yield short-term success for some individuals who are at high risk to get them to a safe place. However, for those who really don’t need them, they can trap you in a cycle of dependency on their products and quick fix guidance. Over time, this reliance can lead to a bigh expense and if not teaching you about real food will still ensure you have a lack of understanding over dietary choices -perfect for making it more confusing and leave you with no control. The initial results with any diet change can give results, but if extreme they can be very hard to maintain without supervision. We see this time and time again here at 121 Dietitian, many people come to us having regained the weight they lost and more and no idea what to do next. It’s essential to explore alternative approaches that empower you to take control of your health. Yo-Yo dieting is a NO-NO. Preparing for a Sustainable Weight Loss Journey Before embarking on a weight loss journey, it’s crucial to prepare yourself mentally and practically. Avoid falling into the trap of quick-fix solutions, as they often result in muscle loss and metabolic slowdown. Instead, set aside at least two months of your life when you can fully commit to changing your eating habits and lifestyle. This period should be free from major life changes like moving, changing jobs, or planning significant events like weddings. Sustainable weight loss requires a gradual, thoughtful approach and Autumn can be one of those perfect times. Understanding the Factors Behind Obesity Weight management is not solely about controlling your appetite and calorie intake. Several factors contribute to obesity, including your environment, emotions, impulsiveness, and early life experiences. Your surroundings play a significant role in your dietary choices. In our workd today we have a toxic environment filled with temptation. Fast food and processed snacks can lead to unhealthy habits, while a supportive environment can foster better choices. Our programmes guide you through the various trigger areas to tackle and allow you to get to a sustainable place without feeling one bit deprived. Expanding Your Food Choices to Lose Weight In a world with an abundance of food options, it’s still easy to fall into a routine of repetitive, restricted eating. Many individuals unknowingly limit their choices to a narrow range of foods, often favouring processed, unhealthy options. You may be surprised to learn that this could be becuase your gut bacteria is in control!! It’s essential therefore to broaden your palate and embrace a diverse range of nutritious foods. Start by making a list of your likes and dislikes, and identify areas where you can incorporate healthier alternatives or develop a taste for nutritious options. We would love to help you with that. Keeping a Food Diary Maintaining a food diary can be a valuable tool on your weight loss journey. In addition to documenting your meals, include details about your activities, sleep patterns, mood, and energy levels. A comprehensive diary helps you gain insight into your eating habits and their impact on your overall well-being. It serves as a mirror, reflecting your daily routine, making it easier to identify areas for improvement. You can complete a 7 day food diary and submit this alongside our questionnaire, this is