Nutritionist Jennifer Irvine shares her nine top tips for your clients on how to diet well.
Weight loss is a common goal for many clients. When a client steps on the scales after a period of dieting and finds the number is the same or higher, it can be a disheartening and upsetting moment. The key to healthy, sustainable weight loss is to understand that it begins with forming healthy eating habits and sticking to these most of the time without depriving ourselves of the occasional indulgence every now and then.
Here are some top tips for you to share with your clients around cultivating healthy habits right now—some quick hacks and a few bigger ideas that challenge how we can think about food and the effect that lifestyle has on our diet.
1. Drink more water
Our weight fluctuates day to day because our bodies are 50-65% water. The amount of water within these ranges varies daily in conjunction with how dehydrated we are, hormonal fluctuations, and how much sodium we consume, among some other factors. Our weight may fluctuate up to 3kg a day depending on how much water we retain, which can be disheartening when we step on the scales!
We know that water retention is necessary to keep our bodies working properly, so we shouldn’t necessarily advise our clients to lose water weight, however advising clients to cut down on sodium (salt) and refined carbohydrates- leading causes of water retention, will benefit their overall health as well as alleviating some of the symptoms.
2. Sleep
Most adults need seven to nine hours of sleep a night. If your clients are not getting enough sleep, their hormones may be out of balance. This can lead to an increased appetite, making it much harder for someone trying to achieve weight loss goals. Additionally, a lack of sleep can impact mood and patience. Your client could be more likely to reach for comfort food instead of choosing healthier options. Advise clients to track their sleep with an activity tracker. A little extra insight could be helpful for them to understand their sleeping patterns.
3. Don’t skip meals
It may seem counterintuitive to your clients, but too few calories can be just as bad for weight loss as too many. It can be tempting for clients to try to speed up weight loss by eating very little, but our bodies need food to fuel our everyday lives. If you are constantly under-eating, your body can start holding onto more fat than normal to sustain those everyday tasks. It is important for your clients to understand that they need to eat enough of the right foods to hit their goals.
4. Multitasking during meals
Ask your clients not just what they are eating but where they are eating. We all lead busy lives and eat our meals on the go or at our desks from time to time. However, this can lead to distraction during eating, and it’s possible that some clients may not even realize the amount of food they are consuming if this is the case, which could increase the number of calories they are taking in. Research shows that mindful eating can be hugely beneficial in aiding weight loss. Advise your clients to track where they eat as well as what they eat for a week. Just as with food logging, they may not realize how often they engage in bad habits.
5. Exercising but not altering your diet
We have all heard the phrase you can’t out exercise a bad diet. And it’s true. So, remind your clients that just because they may be exercising more, it doesn’t necessarily mean they can eat what they like. Of course, occasional treats are fine in moderation, but allowing ourselves ‘cheat meals’ on a regular basis will hinder weight loss progress.
6. Don’t cut out entire food groups
Whether it’s cutting out foods containing gluten, wheat, dairy or sugar - or banning carbs altogether – these days, there are a plethora of diets advocating that we eliminate certain food groups. But is dropping a whole food type – sometimes a whole food group – ever a good idea? Unless your client has a specific intolerance or a medical reason to cut out a food group (such as coeliac disease), the answer is almost always no.
Cutting out entire food groups can deprive the body of essential nutrients it yearns for. Additionally, carbohydrates or fats tend to get cut first. While cutting out large food groups can dramatically cut calories and lead to weight loss, weight tends to return once such foods are reincorporated back into the diet. Also, if such products are a long-term cut, related deficiencies are at risk and may compromise health.
7. Don’t eat too much- even of the right things
It’s a common misconception that if we’re eating healthily, then there’s no limit to how much we can eat. The only way to actually get rid of fat and lose weight is through consuming fewer calories than you’re burning- i.e. being in a calorie deficit. Eating healthily within a deficit means your body is much healthier, your metabolism speeds up, and you’re less susceptible to diseases such as heart disease and type 2 diabetes.
Get your clients to review calories in vs calories out using a fitness tracker. This will help them to further understand how many calories they need to consume to lose weight
8. Become a herb and spice connoisseur
Boost your antioxidants and phytonutrients by adding herbs and spices to your meals. Herbs and spices have been used for centuries, and many have health benefits beyond increasing the desirability and flavour of a meal. My kitchen is always stocked with an array of fresh herbs and spices. They bring any vegetable, bean, grain, or protein to life.
9. Not planning meals
Properly planned meals are vital for weight loss. Planning meals ahead means clients will be less likely to reach for a quick unhealthy fix while out and about or opt for a takeaway at home. Clients also need to know the importance of portion control, as even healthy meals can lead to weight gain if too much is eaten.
If you encourage clients to plan portions-controlled, healthy meals packed full of nutrients, they are much more likely to lose weight and fall into a healthy stride. Services like The Pure Package do all the meal planning and cooking for you, completely removing this stress. The Pure Package offers an Ambassador Programme. The programme is a great way to encourage your clients to learn about portion control, gut health and healthy habits to take forward with personal tailor-made food plans specifically designed with their individual nutritional needs in mind. Find out more about the rewards scheme and benefits of the programme here:
