Tips for long term weight loss

I have been working with a number of weight loss clients over the past 4 years and these are just some of the tips that have helped them reach their weight loss goals.

  1. Be prepared to change eating habits for goodeat-real-food
  2. Cut out all junk / processed foods, or severely limit. Why? Well processed foods have lots of chemicals which the liver needs to filter. The liver also plays a role in breaking down fat. So if its too busy filtering chemicals, then it won’t break down fat as effectively and so fat will store in your body.
  3. Main drink should be water, and plenty of it (1.5 to 2 litres per day). Limit alcohol.
  4. Swap regular tea for green tea, lots of research shows it helps to burn fat & boost metabolism.
  5. Base diet around wholefoods e.g. fresh root and leafy vegetables, wholegrain products, beans, fish and/or meat, eggs, fruits, also small amounts of seeds and nuts.
  6. Whilst trying to achieve your weight loss target avoid following fruits as high in sugar – avoid bananas, grapes, melon, pineapple.
  7. Eat the right kind of fat in the right proportions = burn fat (e.g. olive oil, real butter, coconut oil, avocado, nuts). Eat the wrong kind of fat = store fat (e.g. hydrogenated oils, vegetable oil, margarine, substitute fake butter)
  8. Take foods rich in essential fatty acids (e.g. olive oil, avocado, nuts and seeds). However watch portion sizes of nuts for weight loss, max 1 handful of almonds/walnuts i.e. 10 nuts per day. Limit brazil and cashew nuts as higher in calories.
  9. Reduce foods with a high glycemic index (i.e. carbohydrates). When we consume a much higher ratio of carbohydrates (specifically the processed variety) over healthy protein & fats, that’s indeed what our bodies get trained to burn for fuel, never reaching the stored fat, contributing to weight loss resistance. High GI foods raise insulin levels which happen to be our only fat STORING hormone. When insulin is up, fat burning is down.
  10. Don’t eat late at night
  11. Don’t eat in a rush or whilst watching T.V., – practice mindful eating, chew your food well. See tip below from Padraig O’Morain (minfulness practitioner)*
  12. Stop eating when 80% full.
  13. Cut out take-aways / eating in fast food restaurants
  14. Don’t eat with your fingers!
    portion sizes
  15. Watch portion sizes – see safefood.eu for recommendations. You might be surprised to hear that a portion size of potatoes is 1 medium potato or 2 baby potatoes.
  16. Stop using food as a reward or comfort
  17. In bed between 10.30 and 11pm (late to bed, will leave you tired the next day which will increase desire for stimulants (chocolate, biscuits etc). Good quality sleep important.
  18. Recognise negative thought patterns and link to over eating – try to turn negatives to positives. Recognise link between irrational beliefs (what we think) and unhealthy emotions (how we are feeling) and learn to change to healthy emotions and rational beliefs (good book worth reading is “How to stick to a diet” by Deborah Steinberg and Dr Windy Dryden)
  19. Avoid listening to the news (bad news – recent research reveals that listening to bad news leads us to want more calories!)

*Next time you are eating, notice what your food tastes like against your tongue. Food eaten without awareness is still nourishing, assuming it was nourishing to begin with. But we miss out so much on the enjoyment of food when we eat as though we’re in a trance or when we wolf it down. We can be so out of touch with taste that we need to eat quite strong or sharp foods to get a kick out of eating. Noticing the taste and aroma (which contributes to the taste) opens up a whole new world of sensation to us. It is also likely to slow down our eating so that we do not consume more than we want (it takes about 20 minutes for your stomach to tell your brain that you are full).

If you want to go deeper, take a small square square of chocolate or a raisin and see if you can spend two minutes eating it, with awareness of taste, texture and any aroma. Notice how strong the temptation is to gobble it down. Notice how much more you experience when you slow down the process and eat mindfully.
(from Mindulness on the Go by Padraig O’Morain, May 2014)

Caroline Seale BA Hons DipNT mNTOI

Weight Loss Success Stories from 2014

Here are some success stories from clients that I supported in 2014 to help achieve their weight loss goal.

The goal set was to lose a minimum of 10 pounds in 8 weeks – a realistic, healthy and achievable target. As you can see they all over achieved their target, with their dedication and commitment to the programme.

 

Ginta – working 6 days a week, 13 hour days in 2 part time sales assistant jobs with 1 young daughter. Cycling to and from work. Husband studying full time. Stress a big factor. Diet very high in stimulants – cravings lots of sweet foods, daily headaches, very overweight, pms issues, digestive problems. Lost a total of 14 pounds over the 8 weeks, no longer craves stimulants, headaches rare, digestion hugely improved and pms symptoms improving.

Dolores – a full time carer. Very tired all the time, going through menopause with hot flushes and over weight. Lost a total of 11 pounds over the 8 weeks, lots more energy, hot flushes not as frequent and when we spoke 4 months later she had continued to lose the weight to reach her target of 10 stone.

Martin – retired, very overweight, on 5 different medications to lower blood pressure, cholesterol and managed a heart condition. Martin on warfarin drug so had to closely monitor warfarin blood levels under supervision of GP to ensure not too many foods high in vitamin K (e.g. green vegetables) that thin the blood. A challenging client as green vegetables are recommended on the programme! Martin lost a total of 16 pounds in the 8 weeks and is now at a weight that he can get out and walk more, so he’s enjoying daily exercise.

Marian – office worker, frequent headaches, bloating, little exercise, poor sleep. Overweight. Lost a total of 16 pounds over 8 weeks. Cleaned up diet, regular eating patterns, digestion improved, sleeping much better, no headaches and enjoying daily walks.

Mary – previously a full time carer but Mum now in nursing home so has time now to prioritise her health. Overweight, constipation and diarrhoea, very poor digestion, high cholesterol, tired all the time, stress from past and poor sleep. I also do reiki energy healing and did 4 treatments to help calm the body and boost energy. This helped in Mary’s case with further weight loss as we could measure direct change from one week to the next. Also encouraged more walking daily outdoors.
Total weight loss was 18 pounds over 8 weeks. Mary is a different person, more confident & happier, energy hugely improved, and she is sleeping better.

If you would like further information on my 8 week Shape Up Programme, just give me a call on 056 7780658 or 0871266525 and I can talk you through the details.

Sugar Detox & Weight Loss Workshop with Caroline Seale (Nutritional Therapist)

 

 

 

 

 

Date: Saturday 10th January 2015 (10am to 1pm)
Venue: Flipside Studios, Colliers Lane, Kilkenny

Are you struggling with any of the following?
Then this workshop is just for you.

  • Low energy
  • Weight gain
  • Spotty skin
  • Sugar cravings
  • Bloated stomach
  • Headaches
  • Regular colds or flu

 

 

 

 

 

 

 

 

Interactive Workshop will cover:
* Negative effects of sugar on your health
* Hidden sugars, recommended daily amount, label reading
* Demo of healthy but tasty “sugar free” snack options
* Tips, tricks, techniques to help you eliminate sugar for good
* Plus lots more!

What you’ll take away

  • Sugar Detox Programme Information Pack with ‘healthy foods’ list, sugar free recipes, menu planner, shopping list, food diary, follow-up health questionnaire.
  • Plenty of knowledge & inspiration to help you make the leap to healthy, sugar-free living.
  • Follow sugar detox programme for 4 weeks and feel the pounds drop off and your health improve.
  • Get a complimentary support call (15 minutes) after 2 weeks to check in how you are doing.

Optional (follow-up consultation*): at the end of 4 weeks have a personalised one to one consultation with Caroline to review progress and get expert advice on further dietary & lifestyle recommendations if needed. 20% discount to sugar detox workshop participants. *additional fee

Workshop Cost: €45
Limited number of places available. Early booking is advisable.
Last date for receipt of bookings is Wednesday 7th January 2015.

For more information or to book a place:
Call: 056 7780658 / 087 1266525
Email: caroline@discovernutrition.ie

Caroline Seale (BA DipNT mNTOI) is a fully qualified
and experienced Nutritional Therapist.

 

How to loose weight (top 10 tips)

It wasn’t an easy task to condense these tips down to 10 and the list is in no particular order.

The clients whom I’ve had the pleasure in seeing at my nutrition and health clinic that embraced all of these tips, reached their weight loss target.

They also had a strong believe in, and an emotional connection to their weight loss goal.

“If my mind can conceive it, and my heart can believe it,
I know I can achieve it.”

So here goes my Top 10 Tips

Tip 1
Cut out all junk / processed, or severely limit. Why? Well processed foods have lots of chemicals which the liver needs to filter. The liver also plays a role in breaking down fat. So if its too busy filtering chemicals, then it won’t break down fat as effectively and so fat will store in your body.

Also every cell in our body is made up of food and food talks to our genes (bad genes can be turned off and good genes turned on by the foods we eat) so start with a good whole foods diet with just some treats here and there. Every day eat at least 80 to 90% of your foods as real food. That means whole foods: so, fruits, vegetables, meats, poultry, fish, good quality oils, nuts and seeds, beans, and unrefined whole grains.

Tip 2
Review your lifestyle and link it to your need for stimulants that drive down energy reserves, leading to unhealthy food and lifestyle choices. In my clinical experience, it’s the people who live demanding lifestyles and try to pack too much into one day who struggle here. They need the stimulants to keep them going (e.g. coffee, cigarettes, high sugar snacks, high energy soft drinks, alcohol, – resulting in poor sleep patterns). The more stimulants the higher our blood sugars rise, and the higher they rise the lower they drop, so more stimulants are needed. It’s like you are on a blood sugar rollercoaster and can’t get off.

Tip 3
Forget calorie counting. Once you’ve learned what foods are healthy and nutritious just focus on portion sizes. As a general rule, remember the palm trick – your protein portion should measure no more than the size of your palm. Your vegetable portion should measure the size of your whole hand. Your carbohydrate portion should measure only the area of your fingers on one hand.

TIP 4
Eat little and often
This is something many lifelong dieters find hard to do. Crash dieting, starving yourself for most of the day and yo-yo diets all have one thing in common – they slow your metabolism right down. When you do finally sit down to eat, your body, thinking it was going through a famine, stores as much of the meal as it can as fat.

Tip 5
Eat protein with every meal and snack.
Protein has amino acids, the building blocks of protein. They are needed for all our body’s cells, muscles, bones, hair, skin and even hormones. Because your muscles are, in effect, made up of protein, if you want to maintain a healthy muscle mass, boost your metabolism and encourage fat loss, you need to ensure you are getting the right amount, and types of protein foods.

Tip 6
Full fat foods are good for you
Eating the right kind of fat is vital for optimal health.
Essential fats are needed for hormones, immune function, pain and inflammation reduction, blood sugar balancing – less energy dips, healthy heart and blood vessel function. Plus nerve cells are high in fat. Lots of low fat products are high in sugar so you are back on that blood sugar rollercoaster. Good fats keep you fuller for longer so you will be less tempted to eat unhealthily. E.g. nuts and seeds, oily fish, nuts & seeds, cold pressed seed oils, avocado, olives.

Tip 7
Get organised
It takes planning to lead a healthy lifestyle. Cook dinners up in batches and freeze in single portion sizes. Prepare lunches the night before. Delegate household chores amongst the family. Keep lists, plan food for the week. Stock up on store cupboard essentials – herbs and spices essential to flavour wholesome unprocessed food.

Tip 8
Get moving. Exercise is not to be forgotten when focus is on loosing lots of body fat.
We need to exercise to burn fat, so for the average sedentary person who is 1 to 2 stone overweight exercise is key. If you are in the obese category, tendency is that your bones and joints are suffering, you may have osteoarthritis, diabetes plus numerous other health problems and so a specialised exercise and nutrition programme is needed. It’s important to find an activity that you enjoy, to boost even further those feel good hormones so you can stay motivated to keep up your new health regime!

Tip 9
Eat mindfully. Turn off the T.V., don’t eat in a rush. Pay attention to what you eat and really enjoy each bite! This also means noticing when you are almost full and laying down your fork. By eating slowly you will also support your digestive system so it can easily breakdown your food and absorb the nutrients, needed for health and vitality.

Tip 10
Recognise negative thought patterns and link to over eating – try to turn negatives to positives. If you need some extra support in this area, try Cognitive Behavioural Therapy. The Cognitive-Behavioural approach or school of thought holds that virtually all emotional and behavioural problems directly stem from confused thinking. It pays particular attention to the role that cognitions (or thoughts) play in the development and maintenance of peoples’ behavioural and emotional problems.

Client feedback
Check out some feedback on this link from star clients of mine (female, aged 38 and female age 33) whose hard work paid off. They followed these tips and were delighted to achieve their weight loss goals!
http://www.discovernutrition.ie/feedback.php

If you would like to follow my 8 weight loss programme,
that is one-to-one and personalised to you, just get in touch and I can explain what’s involved.

Caroline Seale, Nutritional Therapist BA (Hons) DipNT mNTOI
087 1266525 or 056 7780658