10 Top Tips for a healthy weight

Many people are familiar with the idea of getting into bad habits and how difficult it can be to change. By understanding how habits are formed, it is possible to develop new healthy habits which can have long-lasting, positive effects on our health.

Ten Top Tips promotes the formation of healthy eating and activity habits, such as eating regularly, swapping to low fat foods and walking every day. Once healthy habits are formed, we are more likely to continue the healthy behaviour.

1. Keep to your meal routine
Try to eat at roughly the same times each day, whether this is two or five times a day. This will help you avoid unplanned meals and snacks which are often high in calories.

2. Go reduced fat
Choose reduced fat versions of foods such as dairy products, spreads and salad dressings. Use them sparingly as some can still be high in fat [or sugar!].

3. Walk off the weight
Walk 10,000 steps (equivalent to 60-90 minutes moderate activity) each day. Try using a pedometer to help count the steps. You can break up your walking throughout the day.

4. Pack a healthy snack
If you snack, choose a healthy option such as fresh fruit or low calorie yoghurts instead of chocolate or crisps.

5. Look at the labels
Be careful about food claims. Check the fat and sugar content on food labels when shopping and preparing food.

Ten Top Tips Weight Loss


6. Caution with your portions
Don’t heap food on your plate (except vegetables). Think twice before having second helpings.

7. Up on your feet
Break up your sitting time. Stand up for ten minutes out of every hour.

8. Think about your drinks
Choose water or sugar-free squashes. Unsweetened fruit juice is high in natural sugar so limit it to one glass per day (200ml or 1/3 pint). Alcohol is high in calories so limit the amount you drink.

9. Focus on your food
Slow down. Don’t eat on the go or while watching TV. Eat at a table if possible.

10. Don’t forget your 5-a-day
Eat at least five portions of fruit and vegetables a day, whether fresh, frozen or tinned (400g in total).

You can read more about the Ten Top Tips on Cancer Research UK or Weight Concern.

Why you should know your metabolic rate

Why you should know your metabolic rate

Metabolism is the process, where calories in food and beverages are combined with oxygen to release the energy your body needs to function. This process of energy production is vital to sustain every aspect of life, and consequently is an important component of your health.

Your metabolism is as unique as your fingerprint and is affected by factors such as age, body composition, hormone function, physical activity levels and diet. Therefore, understanding your metabolism – how your body produces and consumes energy – is key to improving your overall health and wellbeing, not only your weight.

In my clinic I use a technology called Indirect Calorimetry to assess the metabolic health of patients. This technology comes straight out of research and was previously only available to elite athletes and researchers.

Metabolic health testing with Indirect Calorimetry allows:

  • To perform a valid, reliable and accurate assessment of a patient’s metabolic profile
  • To classify a patient’s metabolism as slow, normal or fast
  • To determine a patient’s use of glucose or fat to generate energy
  • To determine the success or failure of a treatment regime to correct energy imbalance

Resting Metabolic Rate measurement

The test involves breathing at rest through a special mouthpiece that is connected to a machine which measures breath composition. The test takes between 5 and 8 minutes. Information gathered includes daily energy requirement at rest in calories, how this energy is being produced (whether from fat or carbohydrate), and the efficiency with which cells use oxygen for energy production.

The information is used to discuss a plan and daily calorie target that is unique for every individual patient. The test can also monitor whether the nutritional changes result in a switch in energy production (e.g. from carbs to fat in someone who wishes to lose weight). The switch in metabolism can be detected before any visible weight loss, and provides reassurance that the actions taken are working.

If you feel that you would like to discuss measuring your metabolic rate with me, please request an appointment using the form below.

  • Appointment Request

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