Embarking on a medical weight loss treatment is a big step towards achieving a healthier body. Whilst these treatments provide structured guidance, complementing them with a balanced and nutritious diet is essential for optimal results. This guide delves into healthy eating strategies to support your weight loss journey, incorporating insights from reputable sources and highlighting services offered by Riverview Health Centre Pharmacy's Weight Loss Clinic.
A balanced diet is pivotal in any weight loss regimen. It ensures the body receives essential nutrients while creating a calorie deficit necessary for weight reduction. Paying attention to micronutrients (vitamins and minerals) is as important as controlling macronutrient (fat, carbohydrate and protein) intake in order to keep your body thriving in the short and long term. Key components of a balanced diet include:
Fruits and Vegetables: Rich in vitamins, minerals, and fibre, they aid in satiety and provide essential nutrients with relatively low calories. Aim for at least five portions daily, as recommended by the NHS.
Lean Proteins: Sources like chicken, fish, beans, and legumes support muscle maintenance and promote fullness. Increased protein intake has been linked to improved brain function and reduced risk of cognitive decline (The Times).
Whole Grains: Foods such as brown rice, quinoa, and whole wheat products provide sustained energy and are rich in fibre, aiding digestion.
Healthy Fats: Incorporate sources like avocados, nuts, seeds, and olive oil. These fats support cell function and hormone production. It’s important to be aware that 1g of fat is the equivalent of 9 calories, so just a 30g handful of nuts can be almost 300 calories.
Several dietary patterns have proven effective in supporting weight loss and overall health:
Mediterranean Diet: Emphasises plant-based foods, healthy fats, and lean proteins. This diet has been associated with numerous health benefits, including improved heart health and weight management.
DASH Diet: Designed to combat hypertension, it focuses on reducing sodium intake and consuming nutrient-rich foods. While primarily targeting blood pressure, it also supports weight loss.
Low-Carb Diets: Such as the ketogenic or Atkins diets, these reduce carbohydrate intake and encourage fat as the primary energy source. While effective for weight loss, they may not be suitable for everyone and should be approached with caution.
Diabetes UK provides a range of balanced, low-calorie diet plans that are suitable for both diabetics and those looking to reduce the glycaemic profile of their diets.
Beyond dietary choices, certain behavioural strategies can enhance weight loss efforts:
Regular Monitoring: Keeping track of food intake and physical activity can increase awareness and accountability. The NHS offers a free 12-week weight loss plan to assist with this process.
Mindful Eating: Paying attention to hunger and fullness cues can prevent overeating. Eating without distractions and savouring each bite contributes to better portion control.
Consistent Meal Patterns: Having regular, balanced meals helps regulate appetite and prevents excessive hunger, which can lead to overeating (British Dietetic Association).
Hydration: Drinking sufficient water can help control appetite and prevent mistaking thirst for hunger. The NHS recommends drinking six to eight glasses of fluid daily, or at least 2 litres – more if it’s hot or you’re exercising.
Engaging with healthcare professionals provides personalised guidance and enhances the effectiveness of weight loss treatments. Riverview Health Centre Pharmacy's Weight Loss Clinic offers:
Personalised Consultations: Tailored advice considering individual health status and goals.
Medically Supervised Programs: For those with underlying health conditions, ensuring safety and efficacy.
Ongoing Support: Regular follow-ups to monitor progress, address challenges, and provide motivation.
For more information or to book an appointment, visit their Weight Loss Clinic page.
Physical activity complements dietary efforts by burning calories and improving overall health by strengthening muscles and increasing bone density. Exercise is also great for our mood and mental health. Starting with manageable activities, such as walking or swimming, and gradually increasing intensity can be effective. The NHS provides resources on getting active safely.
In certain cases, medications may be prescribed to assist with weight loss. Drugs like orlistat work by reducing fat absorption in the intestines and are typically considered for individuals with a BMI over 30 or those with weight-related health conditions.
Drugs like Mounjaro and Wegovy, known as GLP-1 medicines, are demonstrating great effectiveness in helping people to lose weight and reduce the severity or risks of other health conditions associated with obesity, such as high blood pressure.
It's crucial to use these medications under medical supervision to ensure safety and appropriateness and Riverview Health Centre Pharmacy's Weight Loss Clinic can provide this expert support.
Meal Planning: Preparing meals in advance can help maintain portion control and reduce reliance on unhealthy fast food.
Eating More Fibre: High-fibre foods like lentils, oats, and vegetables promote digestive health and prolong satiety.
Eating nutrient-rich foods: Often, nutrient-rich foods can be low in calories and are known as super-foods like broccoli, spinach and kale.
Reducing Added Sugars: Minimise intake of sugary drinks and snacks, which contribute to weight gain and metabolic issues like diabetes.
Cooking at Home: Home-cooked meals allow better control over ingredients and portion sizes.
Reading Food Labels: Understanding nutritional information helps in making healthier food choices.
Getting Enough Sleep: Poor sleep is linked to increased appetite and weight gain.
Managing Stress: Chronic stress can lead to emotional eating. Techniques such as meditation and yoga can help.
Achieving and maintaining weight loss is a holistic process that extends beyond just calorie counting. It involves adopting a balanced diet rich in nutrients, engaging in regular physical activity, implementing behavioural strategies, and seeking professional support when necessary. By embracing a holistic approach, individuals can enhance their health outcomes and work towards sustainable lifestyle changes.
For personalised guidance and support on your weight loss journey, consider reaching out to Riverview Health Centre Pharmacy's Weight Loss Clinic. Their team of experts is dedicated to helping you achieve your health goals safely and effectively.
Whether you’re picking up prescriptions, exploring our wide range of over-the-counter products, or seeking guidance on specific conditions, our team is here to support you every step of the way.
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