Here at The Pure Package we have a recurring set of questions and concerns that we’re asked about weight loss. – With this in mind, we’ve put together the following to share our thoughts on the key queries about weight loss and diet.
- What is the best way to lose weight?
- What foods help you to lose weight?
- Can you lose weight by just eating well?
- What’s the easiest way to lose weight?
- What’s the easiest way to get fit?
- What’s the best way to control cravings?
- Is it best to eat smaller meals 5 times a day or bigger meals 3 times a day?
- Can you still lose weight eating the things you love?
- What’s the best way to enjoy fruit? I hear it has a lot of sugar in?
- What are the best nuts to eat and why?
- What would be the best drink to aid my weight loss?
- Does eating gluten free or dairy free help you to lose weight?
- How do you get a flat tummy?
- How to meal prep for weight loss?
- What is considered rapid weight loss? (How much weight loss is concerning?)
- How to take apple cider vinegar for weight loss?
- How to speed up weight loss?
- How long does it take to notice weight loss?
- What causes weight loss?
- How to kick start weight loss?
What is the best way to lose weight?
Unfortunately, there isn’t one ‘best’ way to lose weight and not a ‘one size fits all’ approach. An individual’s energy intake, energy expenditure, metabolism, exercise regime as well as personal hormone and digestive health all play a part.
However, the simplistic formula of ‘fewer calories in’, regardless of the macronutrient content of these calories, paired with cardiovascular and strength training has been proven to aid weight loss.
What foods help you to lose weight?
Choose foods that are as natural as possible. For example, lots of fresh fruit and vegetables, lean protein, wholegrains and low fat dairy. Remember that water is vital and will aid in weight loss. Aim for a minimum of 2L per day. Try to avoid anything processed, highly refined or that comes in a lot of packaging.
Can you lose weight by just eating well?
Yes absolutely. However it is recommended to exercise alongside a healthy diet as it will aid in weight loss by increasing muscle mass whilst also helping to promote mental clarity.
What’s the easiest way to lose weight?
There is not an easy way to lose weight. Losing weight takes dedication and time to show true results. Eating a balanced diet, staying active, sleeping well and reducing stress will support healthy and sustainable weight loss.
What’s the easiest way to get fit?
Being fit is defined as being in good health due to regular physical exercise. In order to get fit it is important to eat a balanced diet, containing enough in calories to provide your body with sufficient energy, to exercise regularly and to limit stalling your metabolism. Consume a diet rich in foods that aid muscle synthesis and eat regularly throughout the day to ensure your energy levels stay balanced. Importantly, try to incorporate different types of exercise so that you target different muscle groups. For example aim to get 150 minutes of aerobic training per week in include HIIT and strength training in order to build and maintain muscle mass.
What’s the best way to control cravings?
Cravings are a desire for something. Unfortunately, we label most cravings to be ‘bad’ and ‘unhealthy’. Often cravings are simply learned habits that we enjoy but they can also be a sign of a nutrient deficiency in the body. In order to control cravings it is important to understand why you are having the craving in the first place.
Avoid eating out of boredom, habit or thirst. Tips to limit cravings include drinking more water, consuming more protein, consuming more magnesium, practise eating mindfully, going for a walk or distracting yourself with another activity. If the craving persists, it might be worth looking at your diet to identify the imbalance.
Is it best to eat smaller meals 5 times a day or bigger meals 3 times a day?
It remains to be proven which option is best in terms of weight loss. For some people, eating 3 standard meals per day works whilst for others 5 smaller ones may be more appropriate. Consuming 5 smaller meals has its benefits in terms of ensuring that your metabolism is not slowed down and also aims to combat energy slumps throughout the day.
This being said, it can be easier to overeat when following a ‘snacking’ mind-set. Ultimately, it doesn’t matter how you spread out your daily calorie intake over the day, the your net calorie consumption will be what influences weight loss.
Here at The Pure Package we provide clients with 3 meals and 2 snacks per day, we find this helps clients to stick with their programme and it also helps to sustain energy levels throughout the day.
Can you still lose weight eating the things you love?
Yes, absolutely. No matter what your favourite foods are, there always has to be a time for a treat. Weight loss and maintenance is all about balance, being too strict on yourself can be detrimental in the long run. Make sure that you follow a balanced diet that includes a treat every so often. It’s great for the soul.
What’s the best way to enjoy fruit? I hear it has a lot of sugar in?
It is recommended that we aim to consume at least 7 portions of fresh fruit and veg each day. Fruit is a fantastic source of nutrients, antioxidants and phytonutrients. Fruit does however contain natural sugars – a mix of sucrose, fructose and glucose – which can be harmful to our health when consumed in excess amounts. For the lowest sugar option, choose berries such as blueberries, raspberries and strawberries.
What are the best nuts to eat and why?
Nuts are nutritional powerhouses and are packed with heart healthy fats, fibre and protein. Most of the fat in nuts is monounsaturated fat – as well as omega 6 and omega 3 polyunsaturated fat – which is considered to be beneficial towards our health. A 30g portion of unsalted nuts makes a great snack and contributes a valuable source of vitamins and minerals. All nuts have different nutrition credentials with various health benefits:
- Almonds are especially high in vitamin E which is great for the skin.
- Brazil nuts are a good source of selenium, a mineral we need to produce the active thyroid hormone.
- Cashews are rich in iron, zinc and magnesium and are therefore a great addition to a vegetarian diet.
- Hazelnuts are a great source of folate which plays a key role in keeping homocysteine within normal levels, contributing towards heart health.
- Macadamias are great to add texture to sweet and savoury dishes but are one of the highest in fats so be careful with portion control.
- Pecans are packed with plant sterols which support lowering cholesterol levels. They are also a great source of vitamin B3 to help us absorb the energy in our food.
- Pistachios are especially rich in vitamin B6 which is vital for keeping our hormones balanced.
- Walnuts are very high in omega 3 fatty acids so make a great option for those who don’t wat oily fish.
What would be the best drink to aid my weight loss?
Ideally, try to consume only water and herbal tea. Coffee can be consumed in limited amounts and should be served black. Bear in mind any caffeine consumption should be counteracted with an extra glass of water to avoid dehydration.
Does eating gluten free or dairy free help you to lose weight?
Gluten free bread does not aid in weight loss. Gluten free bread is only recommended for people with coeliac disease or those with a diagnosed gluten intolerance. Otherwise there is no need to choose a gluten free option. Choosing to follow a dairy free diet can initially aid in weight loss if your diet is currently rich in high fat dairy produce butter, high fat milk and yogurt and cheese. However managing your portion size of such food products will still provide your body with essential nutrients such as calcium and protein without hindering weight loss.
How do you get a flat tummy?
Unfortunately, there isn’t a quick fix to get a flat stomach. Genetics does certainly play a role in obtaining a flat stomach but there are tips that can help modify the midsection. It is vital to make sure that you stay active and focused ab workouts will also help with muscle tone in the area. It is your diet however that is pivotal to getting a flatter stomach so try to ensure that you eat lots of vegetables, wholegrains, lean protein and low fat dairy products. Importantly, avoid anything processed, highly refined or high in sugar as these can be detrimental to weight loss.
Try to drink as much water as possible per day. It can suppress hunger and helps to detox the body.
It is well advised to notice any foods that may be causing stomach bloating and certain foods that may counteract this. Hormones can wreak havoc with your stomach, therefore it can help to avoid gluten, sugar, dairy and pulses to limit bloating. Gut health is pivotal to reaching your goal weight and thus slimming the stomach area. Therefore, try to incorporate gut friendly foods into your dairy diet, great examples are probiotic rich foods such as yogurt, kefir, sauerkraut, tempeh, kimchi, miso and kombucha.
How to meal prep for weight loss?
Pre-preparing means can help reduce stress at meals times, help prevent you from reaching for unhealthy choices and also save you time and money. There are lots of great ideas for prepping breakfast, lunch, dinner and snacks. When food shopping, it is important to stock up on store cupboard ingredients, lots of fresh fruit and veg and various sources of protein.
Ideas for pre-prepared meals;
- Breakfast ideas: Overnight oats/ homemade oat bars/baked frittata.
- Lunch and Dinner ideas: Grain, rice and pasta salads/ soups and stews/ protein pots/ veggie chilli/
- Snack ideas: protein balls/ flapjack/ boiled eggs/ hummus and crudités
What is considered rapid weight loss? (How much weight loss is concerning?)
Anything more than 0.5-1kg weight loss per week is considered rapid weight-lostt. Losing more weight than this per week is unsustainable and can cause other health complications.
However, at The Pure Package we do find that in some cases initial weight loss figures can be higher than this whilst the body adjusts to the new diet. Often this initial weight loss is predominantly water weight and our clients tend to plateau to an average of 0.5-1kg loss per week after this period.
How to take apple cider vinegar for weight loss?
Taking Apple cider vinegar for weight loss is not scientifically proven so we wouldn’t recommend taking it for weight loss.
How to speed up weight loss?
It is not healthy to try and speed up weight loss. Weight loss will happen when you are in a negative energy balance. A sustainable amount to aim to lose is 0.5-1kg per week.
How long does it take to notice weight loss?
We’re all different, our clients notice weight loss at varying rates and depending on how much they are aiming to lose. A great gauge for weight loss is noticing how your clothes feel. Weight scales can be a poor measure of weight-lost because if you are exercising, you will be building muscle mass which weighs more than fat. With scales, you may even appear to have gained weight. In truth you will have lost inches and appear more toned.
What causes weight loss?
Weight loss occurs when you are in a state of negative energy balance. I.e. energy in is less than energy out. However weight loss does not necessarily mean fat loss. Weight loss can result from a decrease in body fluid (water), muscle mass or fat. It is therefore important to be aware that your diet is still rich in nutrients, you are still able to exercise to your full potential and you are staying properly hydrated.
How to kick start weight loss?
A great way to kick start weight loss is to plan. Set tangible and measurable goals that are realistic and sustainable. First of all clear the house of all unhealthy foods and stock up on nutritious, natural and fresh food. Meal prepping can also be a useful way to keep your body fuelled with the right nutrients.
Next, start to incorporate exercise into your routine with a mixture of cardio and strength training. It could be useful to speak with a personal trainer who will be able to help you design a training plan.
Remember weight loss does not happen overnight, it takes dedication and hard work to reach your goals.