Healthy eatingwith aisling murray from whelehans pharmacy

Eating healthy but not losing weight? losing weigh effectively is not only reliant on diet and exercise. Healthy weight loss is a combination of mood, the methods used to lose weight, devotion and willpower. The most ideal way to lose weight is to set out good eating habits and identifying what foods you need to eliminate from your diet.

If you have improved your diet and lifestyle and are still not seeing the results you desire there may be a few reasons why.

1. You think you’re eating healthy, but aren’t!

Some foods you buy in the supermarkets may not be as healthy as you think. Always check labels before you buy, this is a very important part of eating healthy as it stops you from being misled by thinking a certain food is better for you than it really is.

Flavoured water – contains high levels of sugar which can be anywhere between 20g – 46g of sugar per 500ml depending on brand and flavour.  Add lime, lemon or orange wedges to your glass which will enhance the flavour without adding unwanted calories.

Muesli –muesli has many health benefits such as being high in fibre and whole grains, it contains antioxidants, protein and omega-3 fatty acids. However muesli can be an unhealthy breakfast option as it can contain extra sugar, unnecessary calories, carbs and fat. Opt for an unroasted variety and limit your serving size. Make your own as you know exactly what is in it.

Diet drinks – diet drinks contain many artificial sweeteners such as aspartame and acesulfame k. Studies have also shown that some diet drinks can put you at risk for bone loss. Phosphoric acid, found in dark diet drinks, can leach calcium from your bones, increasing your risk of osteoporosis.

2. You’re under too much stress

Being stressed can interfere with weight loss, stress produces a hormone called cortisol. Cortisol is important in the body as it regulates blood pressure, inflammatory responses, and insulin release along with other beneficial responses. However, prolonged levels of cortisol in the body have been shown to have negative effects:

-Blood sugar imbalances such as hyperglycaemia
-Decrease bone density
-Decrease muscle tissue
-Higher blood pressure
-Increased abdominal fat. Too much fat in the stomach region can cause an array of health issues such as heart attacks, strokes, and can increase the likelihood of heart disease, diabetes and stroke.

3. Watch your carbohydrate intake

Carbohydrates provide energy to all the cells in the body, including the brain and nervous system. Foods contain different types of carbohydrates, such as complex carbohydrates (starches and fibre) and simple carbohydrates (sugars). A diet free from carbohydrates is not recommended as it’s unbalanced. Eat carbohydrates with a low glycaemic index and high non-starch polysaccharide (fibre) content if you want to aid weight loss.

The best carbohydrates to consume are: Whole grains, Fruit (apricots, oranges, plums, pears, grapefruits and prunes have the highest level of complex carbs), Vegetables and Legumes (lentils, kidney beans, peas, beans, soy beans)

Whelehans Nutrition Service

Whelehans nutritional service is a private one to one advice service with our nutritionist Aisling Murray. Aisling’s areas of interest include weight loss management, nutrition education and food intolerance. Our nutrition service offers you the chance to change your life in an affordable but positive way by focusing on your overall wellbeing as well as the chance to follow up on your progress.

To be continued….next week I will discuss further reasons you may not be losing weight

Aisling Murray has a Bachelor of Science in Nutrition and offers a one to one specialist nutrition service at Whelehans Pharmacy. Call Whelehans at 04493 34591 for an appointment