Q: My job is a sedentary one. I also have a tendency to snack on a lot of sweet foods and am steadily putting on weight. What foods can help me feel full naturally?

A: First of all don’t stop snacking as eating meals or snacks every three or so hours is a great way to keep your blood sugar levels and your weight stable. If you go for long periods without food your blood sugar level will drop and you are more likely to crave unhealthy snacks and stimulants to give you an energy boost. The secret is to snack on the right foods so have a healthy breakfast, a mid morning snack, lunch a mid afternoon snack and supper.

 

The most important thing you can do is to start the day with a healthy breakfast, such as eggs or baked beans (sugar free ones) on whole grain toast or oat porridge with seeds and fruit. Foods like this provide a slow release of energy during the day and will prevent that mid morning drop in blood sugar that causes you to crave sweet foods and snacks. Eating breakfast is in fact one of the best ways to prevent weight gain. Also try to incorporate some organic nut butters e.g. peanut, almond, cashew etc in your diet as far from being fattening they can make you feel fuller for longer. Nuts and seeds (with a small amount of dried fruit) are rich in essential nutrients and very filling and provide a slow release of energy. They are great to keep on your desk or in your bag or car. Do avoid ones covered in chocolate, flavourings and salt though.

It’s not just what you eat that can make you gain weight – it’s also HOW you eat. New research published in the British Journal of Medical Research Online First has shown that people who eat fast treble their risk of being overweight. Scientists have suggested that eating on the run and the couch potato lifestyles of fast food, larger portions and TV dinners and the demise of family mealtimes may be significant factors in growing levels of obesity. Eating fast can make you fat even if the calories consumed are less than people who eat slower. It is thought that the joint impact of eating quickly and until full overrides brain signals which encourage more self control.

Researchers from Osaka University Japan carried out a study of 3,200 Japanese men and women aged 30 to 69 between 2003 and 2006. Everyone was sent a diet history questionnaire. Half of the men and 58 per cent of the women said they normally ate until they were full; just under half of men and a third of women said they ate quickly. The people who said they ate until full and quickly had higher levels of body fat than those who did not eat until full and did not eat quickly. In fact both men and women in this group were three times more likely to be overweight than those who said this was not the way they ate.

We have always known the importance of chewing food for a long time and eating slowly and I have always urged my patients to take the time to chew their food when eating a meal. If you eat slowly then there is feedback from the brain that tells your stomach you have had enough and this stops you eating until you are full. It typically takes about 20 minutes for your stomach to register being full so have a break between courses. Put your knife and fork down between bites. The longer you chew your food the fuller you will feel; some experts recommend chewing a mouthful up to 20 times because chewing breaks down molecules exposing them to saliva which is the start of the digestive process. Also never eat while reading or watching TV. You need to concentrate on your food so that your brain can get signals about how much you are eating. Finally, don’t talk and eat at the same time, as swallowing air makes digestion more difficult and can give you more flatulence and bloating because of the intake of air. This doesn’t mean you should avoid conversation during meals it just means you should talk when your mouth isn’t full.

Thinking about losing weight? You’re not alone. More than two in five women in the UK are overweight and most women want to be slimmer – especially after Christmas when even the fittest and slimmest of women may be regretting all those mince pies.

Lacking confidence in the way you look? Again you’re not alone. A recent UK survey found that women think about their body every 15 minutes of the day. It’s no surprise then that gaining a few pounds over the festive season is a major body confidence buster.

 

Feeling tired and bloated? You guessed it, you’re not alone. Lack of sunshine, fresh air, festive overeating and too much central heating can take their toll on any woman’s health.

 

So, if you’re feeling tired and post-festively plump and don’t think you look your best the advice below will help you lose weight, get healthy and get your body confidence back. First and foremost, though, it is important to be clear about the reasons why you want to lose weight. For many women the motivation to lose weight is to look slimmer but in my opinion long term weight management success is more likely if the focus shifts from looking good to better health. Maintaining a good weight for your height is important not just because it means you drop a dress size but because excess weight can increase your risk of developing various health problems, such as diabetes and heart disease.

 

It’s also important to establish how much weight you actually need to lose to improve your health. The scales aren’t always the best indicator of a healthy weight because muscle weighs more than fat but fortunately researchers are exploring ways to evaluate optimal body weight based on the latest research on weight related health risks. Two of the best approaches is the use of and waist measurement and waist to hip ratio.

 

Researchers at the University of Miami School of Medicine and the University of Minnesota School of Public Health studied data on 32,000 women aged between 55 and 69. In a four year period there were nearly three times as many heart disease deaths among women with the highest waist to hip ratio as among women with the lowest. Others studies show that a high waist to hip ratio is also associated with an increased risk of diabetes, hypertension, high cholesterol and cancer. To find out your waist to hip ratio measure your waist and your hips at your widest pint and then divide your waist measurement by your hip measurement. The resulting number is your waist to hip ratio or WHR and a WHR of 0.80 percent or less is considered healthy. If this all sounds complicated a rule of thumb is a waist measurement hovering around or more than 80 cm (32 in) is associated with an increased risk of weight related health problems. (See my Fat around the Middle book on the Resources Page).

 

Focus on health not diet

A healthy diet, rich in metabolism (fat burning) nutrients will boost your energy and the more energetic you feel the more likely you are to eat healthily, exercise and lose weight. Your healthy diet should include at least five portions of fruit and vegetables a day and plenty of wholegrain pasta, brown rice and bread. Aim for 35 grams of high fibre foods a day, such as whole grains, nuts, legumes and seeds because these foods promote feelings of fullness more readily than low fat meals.  Oily fish rich in omega 3, such as mackerel, salmon and tuna, are a weight loss essential because they encourage blood sugar and hormonal balance. Dairy products should be eaten in moderation. In a nutshell, go for foods that are as fresh and natural as possible and avoid red meat, fried food, refined and processed foods and all convenience foods.

 

 

A healthy lifestyle

And for real success don’t stop with your diet, improve your whole lifestyle. One of the main reasons many of us eat an unhealthy, fattening diet is because we are stressed. So take some time each day to relax and unwind. The happier and more relaxed you are the more confident you are likely to be about choosing foods bursting with nutrients and goodness that can help you lose weight.

 

Get moving

Another positive thing you can do to make your lifestyle healthier is to exercise more. Exercise not only speeds up weight loss it reduces the risk of poor health, boosts your mood and body confidence. Even a little helps, try taking the stairs instead of the lift, walking around a park in your lunch hour, getting up and walking around when you talk on your mobile and so on. Just make an effort to do at least 30 minutes of activity a day, preferably outdoors so that you get all the energising benefits of fresh air. You don’t need to join a gym as housework, gardening, dancing, cycling and brisk walking all count.

 

Avoid crash diets at all costs

The majority of women who are overweight in the UK only need to lose one stone and if you fall into this category try not to panic and go on a crash diet. Crash or fad dieting is never the answer to weight loss because as soon as you start eating normally again you will put all the weight back on and more besides because your metabolism (fat burning) will have slowed down with the reduced food intake. Eating healthily and getting active are the keys to weight loss. Some of my patients find that keeping a simple food diary is a helpful way to monitor their food intake and control what they are eating during the day.

 

Learn your body signals

Have you lost the ability to distinguish between hunger and emotional hunger and boredom? If you have your best bet is to learn to listen to your body signals. If you only eat when you are hungry and stop when you are satisfied your body will reach its healthy weight. If you aren’t sure if you are hungry or just bored or in need of comfort distract yourself from food by chatting to a friend, going for a walk or writing an e-mail. In many instances hunger pangs will disappear. And after eating a meal wait 20 minutes before helping yourself to seconds or dessert as it takes around that time for your brain to get a signal from your stomach that you are full.

 

Mini meals

If you have always eaten three meals a day you may be eating more calories than you need at meals and storing the rest as fat. Your body may only be able to use a certain amount of calories at a time to function and eating four or five mini meals and snacks a day will prevent the problem. In addition, mini meals help keep your blood sugar levels balanced and when your blood sugar levels are balanced you are less likely to get food cravings and put on weight.

 

Never skip breakfast

Never ever skip your breakfast. If you do your metabolism will be sluggish all day burning fewer calories than it should at subsequent meals. In fact a study at George Washington University showed a metabolic increase of 3 to 4 percent average in morning eaters. Since your body burns calories at a slower rate while you sleep, kick start your metabolism with a healthy breakfast – hot porridge with ground nuts or seeds sprinkled on the top is a great choice, especially in the winter months.

 

Eat good quality protein

Eat some protein, such as oily fish, nuts, seeds, legumes and soya, at every meal and snack because the body works harder to digest these foods and uses up more calories in the process. Protein has two to three times the calorie burning effect of carbohydrates or fats meaning it elevates your metabolism by up to ten percent more.

 

Look after your liver

The majority of foods we eat today are packed full of chemicals and toxins – pesticides on our fruit and vegetables, hormones in our poultry and preservatives in bread and so on. In addition, our environment is polluted with toxins from air pollution, beauty products and household cleaners which are absorbed through our lungs and skin. What most people don’t realise is that chemical toxins end up in the liver and prevent it metabolising fat effectively. So aim to buy organic foods and natural beauty products and household cleaners (go to www.naturalhealthpractice.com and click on Natural Lifestyle Products to see a range of safe natural toiletries and household products). It’s also important for your liver that you avoid toxic foods such as red meat, saturated and transfats, processed carbohydrates, refined sugar, caffeine and alcohol. All these can clog up your liver and lead to weight gain.

 

Pamper yourself

Make a commitment to pamper yourself in the New Year. If you take steps to look after yourself you are sending a powerful message to yourself and to the people around you that you are worth the time and effort. Studies show that treating yourself to regular pampering sessions can reduce stress and boost your immune system so what better reason do you need?

 

Get specific

Even top models have bad hair or skin days which can knock their confidence so if you feel self conscious get specific about problem areas and decide to focus more time and attention on them. Perhaps it’s time to visit the dentist or try using contact lens or rethink your wardrobe or make-up routine? If you suffer from dry skin try some new skin care products and drink lots of water to stay hydrated and keep your complexion glowing. If your hairstyle looks tired book an appointment at a different hairdresser. And if you just feel in need of a pick me up why not book yourself in for a spa session – you deserve it.