Whelehans pharmacy weight loss tips part 1 by aisling murray

Losing weight can be a challenge and it takes a lot of dedication and hard work. All that being said it can be made effortless and enjoyable by making a few easy changes to your lifestyle and you may see results sooner than you think. It’s important to remember that these lifestyle and diet changes don’t need to be done all at once and it’s vital you take your time when trying to lose weight. Losing weight and keeping it off needs to be achieved with a healthy balanced diet and exercise. Below I have listed my top tips for healthy weight loss.

Get in healthy foods by snacking: Eating blueberries, grapes, sunflower and pumpkin seeds, dried fruit etc. Add these healthy foods to your porridge at breakfast and make vegetable soup and stew from your favourite vegetables.

Don’t let yourself get bored, people tend to eat when they are bored as they are looking for something to do. Also do not eat on front of the TV this encourages you to eat more as you are not focused on your food consumption when you are occupied with something else. Always try and eat at the table.

Losing weight is achieved by either reducing how much you eat, or increasing how much you exercise. The most successful way is by combining both. 80% of your weight loss will come from your diet and 20% from your exercise.Losing weight is all about balancing your diet. Gaining weight is very easy to do if you eat and drink more than you need.

Fat (9Kcal per gram) has more than twice the amount of Calories than protein (4Kcal per gram) and carbohydrate (4Kcal per gram), as a result cutting down on foods which are high in fat is a good way to reduce your total energy intake.

Alcohol is high in calories (7Kcal per gram) and should be limited; not to mention alcohol also stimulates your appetite.

It is recommended not to lose weight too quickly. Ideally aim to lose 2 lbs (1kg) a week. Be patient when eating a balanced healthy diet there is no quick fix when it comes to weigh loss; by doing it slowly you are sure to lose weight and keep it off.

Remember that all the effort you put in will add up. So grazing* on fruit and vegetables throughout the day and fitting in a 10 minute walk here and there will help provide the results you desire. Losing weight is about finding what works best for you.

I previously discussed the concept of graving in the Examiner. If you missed it, call in to Whelehans for a copy of this article.

Weekly Weigh in Clinic

Currently I am offering a weight loss program where your BMI andwaist measurement is calculated and I check your weight weekly. You get tips and motivation weekly to help you lose weight all at a great weekly rate of €10 per week. Drop into the pharmacy for more details regarding this program or call Aisling at 044 9334591.

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 a 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 give further weight loss tips.

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