New year, new you! …. Screams every second Facebook post and magazine article that I have read over the past couple of weeks. The post-Christmas bulge and general feeling of guilt after a month (or more!) of over indulgence during the silly season generally encourages people to jump on the health bandwagon. Dry January, gym memberships and dieting can all contribute to a healthier lifestyle but a proper understanding of nutrition and portion sizes can lead to a healthier you for life.
Here at LloydsPharmacy we can help you to achieve your health goals with nutrition and exercise advice as well as taking regular measurements of your weight, waist circumference and upper arm. We can guide you through our eight week programme with enthusiasm and understanding. But our aim is to ultimately arm you with the tools that will help you to carry on with your new, healthy lifestyle for the months and years beyond our programme.
We will encourage you to set realistic goals when it comes to weight loss. Most calorie restrictive diets flounder after five weeks as calorie restriction in the long term is very unachievable. Life just tends to get in the way! Nights out, weddings and parties often end up with our patients falling off the weight loss wagon. Sometimes people just find it too difficult to get back on it again and they are plagued with feelings of guilt and self-loathing which in turn can lead to more overeating.
I always give my patients the following tips:
- Meal planning and preparation with lots of vegetables, whole grains and lean meats is so important. It prevents you from overeating the wrong kids of foods when you are very hungry.
- Experiment with new recipes: herbs and spices add delicious flavours to food, chickpeas are nourishing, very versatile, cheap and so easy to add to recipes.
- Alcohol provides empty calories that does not satiate and often causes overeating, so limit your alcohol consumption.
- Correct weight loss involves 80% diet and 20% exercise. Pounding away in the gym is of little benefit if your diet is not healthy and portion controlled.
- Portion size is so important. The correct portion size for rice, pasta and potatoes is the cooked amount that would fit in the palm of your hand. This is considerably less than the large platefuls of pasta that we have become used to eating. You can bulk up your plate with fresh veggies and salads to satiate your appetite and fill your belly!
- Increase your activity levels. Get your heart rate going and break a sweat! For some this can be as simple as a 20 minute brisk walk every day. You will achieve your weight loss goal quicker and healthier if you do this.
- Focus on inches lost rather than kilograms/ pounds lost.
The ‘feel good’ factor of living a healthier life should not be underestimated. A healthy lifestyle can lead to elevated mood, increased energy levels and libido. Clothes will fit you better and you will look much better too. The health benefits are numerous: lower blood pressure, less likelihood of developing type 2 diabetes, lower cholesterol, lower incidences of depression and anxiety… the list goes on.
Vitamin and mineral supplements can really help you to achieve your goals too, especially in the first few weeks of the program. They can boost your energy levels (Revive Active, Quinton Cell Nutrition, Oxylent), decrease your sugar cravings (Miss Fit Crave, Pharma Nord Chromium) and help to increase your overall feeling of wellbeing. A good Vitamin D supplement can also help with mood elevation as we definitely do not get enough sun in this dreary part of the world, especially during these cold and dark winter months.
I will end by reassuring you that everyone falls off the wagon at some stage. At LloydsPharmacy we are here to help you to get back up onto it. We don’t judge, we just offer sound advice and empathetic encouragement. Good luck!
Laura Dowling is the Supervising Pharmacist Manager at LloydsPharmacy in Stillorgan Shopping centre. She is a health and wellbeing enthusiast and mum to three young boys.