A good nutrition program

Here is a great article by my Zeald.com client Jacquie Dale of Real Nutrition.
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Starting on a good nutrition program

Embarking on a healthy eating or exercise program needn’t be daunting. For most of us a loss of 5 or 6 kilo’s of fat will help you feel more energised and confident in your clothes. These days we have hectic schedules so it’s easy to fore-go healthy snacks, skip exercise and drink far too much coffee and wine. If this sounds like you, then its important you make some changes.

Use these tips to help take control of your lifestyle - before it takes control of you.

Fat is stored on our bodies like a reserve tank for energy. Every gram of fat stored contains 9 calories. To burn fat you need to release these calories from your storage tank and use them as fuel. The best way to do this is to burn a few more calories per day through exercise or activity and to eat a few less calories per day.

Unless you are a triathlete or run marathons your body requires between 1800 – 2300 calories per day to maintain your current weight. A simple reduction of 300-500 calories of food per day as well as 20-60 minutes of activity will give you a weekly fat loss of between 500g – 900g per week.

It’s important not to eat too little when you are trying to lose weight. Your body will perceive a famine when faced with a shortage of calories or nutrients leading to a decrease in fat burning and an increase in appetite.

Most nutritionists recommend eating 5-6 times a day to help reduce cravings and keep your blood sugar on a more even keel. You’ll be less likely to over eat if you know a snack is only a few hours away.


1. Water – This one is so easy to do and one of the most effective strategies. Increasing your water will help you control your weight by preventing you from confusing hunger with thirst. Water will also keep your body systems, including metabolism and digestion working properly and give you the energy (and hydration) necessary for exercise. Water helps prevent constipation and moisturises your skin from the inside out. Water is essential to maintaining elasticity and suppleness of the skin and helps prevent dryness. Aim to have a bottle of water with you at all times.


2. Exercise – Raises your metabolic rate and helps burn fat. An early morning brisk walk or jog on a treadmill helps you feel energised all day. Invest in at least 30 minutes a day. Run around the park, pedal a bike when watching TV or join a gym. Something is always better than nothing so if you’re not very active now start getting up 10 minutes earlier and just move, you’ll feel amazing when you do. Jump on a rebounder, jog up and down your stairs, dance to your favourite high school song or skip rope.


3. Start Fidgeting – Fidgeting can burn up to 400 calories a day and doesn’t require gym clothes. So start tapping your feet, jiggle at your desk and make as many trips as you can to the water cooler. All activity counts when it comes to calorie burning.


4. Socialising and functions – Plan ahead don’t go to functions hungry and don’t drink and eat just to be polite. Practice portion control and use social events as an opportunity to drink more water not an opportunity to graze mindlessly. Willpower can disappear after one or two alcoholic drinks so drinking diet sodas, coffee or tea is a good idea. Arm your self with a few good excuses so that you don’t end up eating and drinking just to be polite. “I’m on antibiotics so I can-not drink”, “Those savories look gorgeous I wish I hadn’t eaten that huge burger on the way here.” Don’t tell people you are dieting because they’ll annoy you all evening trying to get you to drink or eat, a little white lie will keep them off your back.


5. Stop eating the white stuff – Exchange white bread for wholegrain bread, eat kumara or pumpkin instead of potato or pasta, choose brown rice over white rice and eliminate as much white flour or sugar from your diet as you can while increasing all of your green, red and orange vegetables.


6. Protein power – Compared with fats and carbohydrates our bodies burn more calories digesting protein, therefore aiming to consume a diet where 25-30% of our calories come from lean protein will help you lose weight and help curb cravings. Good protein sources include chicken, tuna, cottage cheese, venison , whey protein and nuts and seeds.

7. Essential Fats – You need to include some fat to burn fat and the best fat to include for weight loss and health is Omega 3 fish oil. Omega 3 is found in fatty fish. Supplementing with good quality fish oil in capsules or soft gels will provide you with essential DHA and EPA fatty acids. Studies show that Omega 3 fats help support weight loss, insulin resistance, depression and are heart protective.

8. Keep an emergency snack handy – A protein bar should contain 150-250 calories, no more than 12 grams of sugar per serve and 12-25grams of protein. For busy woman on the go these make satisfying snacks and are a healthier alternative to a muffin which could easily pack a 500 calorie punch with little protein and a lot of fat and sugar. Another great option is a small fruit and low fat yoghurt or a small handful of nuts.

9. Meal Timing – Our bodies love routine even if we don’t. Start the day with a high fibre breakfast, a serve of dairy or protein, complex carbohydrates in the form of cereal or toast and a piece of fruit. Eat regularly through out the day to curb cravings and manage blood sugar levels. This way you won’t need to inhale the contents of the fridge when you get home.

10. Calories count – At the end of the day calories count the most and if you are eating too many you won’t lose weight no matter what those calories are. Keep a food diary for at least a week, buy a calorie counter and find out how much you are eating. Then based on your food preferences plan your meals and include plenty of low calorie vegetables to fill you up. There are many weight loss supplements available to help you reach your goal but they should be added only after your calorie requirement is met.

Every one has different unique goals. You may be an elite athlete needing nutritional help, or you may be over 60 needing more energy. Some of you may need to lose a large amount of weight, while some of you may only need to find out if you are eating enough. What ever your goal, we are experts in results oriented nutrition coaching, your nutritionist will advise a realistic time frame to achieve your goals. Meet our team

Lots more useful articles on Jacquie's website www.realnutrients.co.nz