Nutrition and weight management

various vegetables on supermarket shelves

As a weight management coach, I would like to emphasize that effective nutrition and weight management is not solely about burning more calories than you consume. It is crucial to consider overall body health improvement and not just weight gain or loss. Proper nutrition plays a vital role in reducing the risk of a wide range of health-related problems, including heart disease and cancer. Achieving a good diet requires balanced nutrition that lowers cholesterol, and blood pressure, and assists with weight control.

To maintain optimal health, your body needs the correct combination of nutrients. Carbohydrates are the primary source of energy, and the body uses them to build glucose for immediate use or stored for later. There are two types of carbohydrates – simple and complex. Sugars are simple carbohydrates, while starches and fibers are complex carbohydrates.

Proteins are essential for building and maintaining muscles and other tissues, and they function in hormone creation. Animal products and vegetables are the two primary types of proteins, and excessive consumption of animal protein can lead to high cholesterol due to its high saturated fat content.

Fat is another vital nutrient that comes in both saturated and unsaturated forms. Saturated fat increases the risk of health problems, while unsaturated fat is healthy. However, if it goes through any refinement process, it can become saturated fat. 

Vitamins are also required nutrients that perform different functions within the body. Certain vitamins, such as antioxidants (vitamins A, C, and E), can prevent diseases like coronary artery disease by preventing the build-up of plaque on artery walls.

Minerals and trace elements are also essential for many different body processes. Salt is another nutrient that the body requires, but excessive intake may raise blood pressure. A balanced, nutritional diet requires consuming two and a half cups of vegetables and two cups of fruit daily. Whole grain products should also be included, with at least half being whole grain-based. Low-fat milk or milk products should be consumed daily, and total fat intake should only account for 10-30% of your calorie intake, with most fats being unsaturated.

Meat, poultry, dry beans, and milk or milk products should be lean, low-fat, or fat-free. Saturated fats should only account for less than 10% of your calorie intake, and trans-fatty acid should be avoided. Additionally, fiber-rich fruits, vegetables, and whole grains should be part of your regular diet, as well as potassium-rich foods.
Lastly, alcoholic beverages should only be consumed if at all, in moderation.

In summary, excellent nutrition is the foundation of a healthy diet.

Summer Holiday Binging

Woman at airport lounge with luggage
women eating bruschetta and drinking glasses

How To Avoid Weight Gain.

The summer holidays are when we forget about work and the daily commute for a couple of weeks, pack our bags and fly off to a sun-drenched location to relax, indulge, treat ourselves, and have loads of fun. But if you go on an all-inclusive holiday, it means unlimited food and drinks. It’s practically inevitable that you will gain some weight during your holiday – especially if you’re not careful. In this blog post, we’ll discuss how to avoid weight gain during your holiday so that your hard-earned progress doesn’t go down the drain!

How Do You Actually Gain Weight? 

Well, if we try and get down to the core of it all with fundamental analysis, we can conclude that there is a specific reason why you gain weight… Okay, okay what I’m saying is overeating causes weight gain, but the point is this – If you manage the amount of food you put in your mouth, you can eat any type of food you want.

So essentially, if you consistently go way above your daily needs, you will gain weight. And though that happens, one must remember that just a small percentage of the weight gained during your holiday is fat.

You also gain:

  • Muscle and liver glycogen (stored carbs)
  • Water
  • Food weight

So, here’s a mental checkpoint – don’t stress out if you gain a little weight. Focus on your long-term habits.

people on a beach sitting under parasols

Let Your Soul Loose

 There is a tendency for people to fall so seriously into diets and nutrition plans that their entire perspective on food is warped. This is exactly when one may be worried about overeating for a few days during their holiday.

However, if you give your pleasure system more food than what your body needs and you are mentally okay with that and don’t feel guilt, you can in fact leverage the binge!

Yes, that’s right – binging on food doesn’t necessarily have to mean gaining a bunch of unhealthy weight. Think of the binge as an abundance of energy, which can be used for physical activities that will stimulate the body in a good way.

In short – Stay active and train intensely during your holiday when your food intake is higher.

Here Are Some More Tips To Control Binging

 If you have a big problem with self-control, holiday binging can truly get out of hand… and though that is true, there are ways to manage your cravings!

Check out these tips below

  • Eat sequentially

The human stomach was made to digest almost anything and everything, but nevertheless, the different nutrients get chemically digested in different parts of the digestive system.

For this reason, eating your nutrients sequentially in each meal may improve the feeling of satiety, as well as overall digestion and gut health.

Simply – Whatever holiday food you are eating, eat first the carbs and veggies and then move on to protein and fat sources.

If the foods on the table mix all nutrients together, however, fear not! Just chew the food longer, as that will ease the work of your stomach.

  • Eat plenty of protein and fats

If you want to avoid overeating, you NEED to be satiated and not think about food. And well, that is only possible through quality proteins and fats. However, though animal sources do provide proteins and fats that are satiating, the most satiating food you can eat is…

  • Potatoes!

Yes, that’s right – If the holiday dinner table has potatoes to offer, don’t be afraid to combine them with anything else you have on your plate. In doing so, you will increase satiety and make it far less likely to overeat and gain excess weight as an end result.

To Finish Up

Managing your holiday eating habits doesn’t have to be difficult, nor do you have to gain excess weight. Stay active, stay mindful, and if you happen to eat more food than normal – use that energy!