Chapter 2 - Nutrition Strategies That Work for You

Chapter 2 - Nutrition Strategies That Work for You

One of the most common questions surrounding weight loss is, "What is the best way to lose weight?"

There’s a lot of confusion out there, often fuelled by myths and misinformation about weight loss strategies.

While fad diets may provide short-term results, research suggests that the most effective weight loss strategy is one that creates a gradual calorie deficit.

This means the amount of calories you eat is a bit less than the amount of calories you need.

By doing this, your body will look to use stored energy from fat, which enables weight loss.

What a Calorie Deficit Really Means

Using the calorie deficit approach doesn’t require cutting out entire food groups like carbohydrates or fat.

It should give you a balanced diet that includes foods you enjoy, tailored to your preferences and needs, without overly restrictive rules that could deprive you of essential nutrients or leave you feeling hungry.

Now you might be wondering, "How many calories should I eat to lose weight?"

While counting calories can be useful for some, it can lead you to focus on food and your relationship with your body in an unhelpful way.

Instead, focus on long-lasting ways to naturally reduce your calorie intake; this will allow you to work towards general calorie awareness without focusing on everything you eat. Here are some evidence-based principles to guide you.

Practice Portion Control

Instead of calorie counting, imagine a plate.

• Aim for half of it to be packed with veggies and/or salad. You might want to put them on your plate first.
• Then, aim for a quarter of your plate to be a protein source. Protein is key in a balanced diet for its ability to keep you full longer, which can help prevent overeating and reduce overall calorie intake. Include a protein source with each meal and snack, such as lean meats, fish, tofu, legumes, low-fat dairy, or eggs and be sure to chew it well to aid digestion. This can be shared evenly across meals throughout the day.
• The final quarter of the plate should be fibre-rich carbohydrates like whole grains to give you a slow and steady release of energy.

You can also use your hand to help guide your portion sizes, and we’ve included some additional resources which will help you do this.

Plan Ahead

Planning balanced meals and snacks ahead of time can help you make healthier choices and avoid impulsive, calorie-dense cravings.

• Take time to write down all the meals you know and like to cook.

• Each week, pull from your list what you want to eat in the week ahead, noting the ingredients you need on a shopping list.
• You may want to invest in small tubs to portion out some snacks like nuts, seeds, and dark chocolate when that sweet craving hits.

Whilst it seems like a lot of effort and organisation, planning, prepping or cooking some ingredients at the weekend for the week ahead can save you time and effort down the line, and you will thank your past self for it!

Limit Liquid Calories

Be mindful of calories from juices, sugary drinks, alcohol, and high-calorie coffee drinks.

• Choose water, herbal tea, or other low-calorie options to quench your thirst without adding unnecessary calories.

• Sometimes, we can mistake hunger for thirst, so it’s always a good idea to check how hydrated you are at regular intervals throughout the day.

Retune Your Hunger and Fullness Cues

In today’s world, it's easy to lose touch with our body's natural hunger and fullness cues. Habits such as yo-yo dieting, as well as eating whilst distracted by the television or phone can lead to a disconnection from our body's signals, leading to overeating.

• Eat mindfully, with as little distraction as possible.
• Use the hunger and fullness scale to gauge your hunger before meals and satisfaction after.
• Aim to eat when moderately hungry (around 3 or 4) rather than waiting until you're ravenous, and stop when you're comfortably satisfied (around 6 or 7) instead of eating until you're uncomfortably full.

Final Word

By adopting these evidence-based eating strategies, along with the recommendations throughout this programme, you will lay the foundation for sustainable weight loss and improved overall health.