Monday 31 October 2016

Best ways to lose weight without harming your health

loosing weight

In our everyday life we use plenty of efforts to loosing our weights. But outcomes can not only be negative it could affect our health extremely badly.

Fiona Kirk, a leading nutritionist and fat loss specialist, said it is possible to lose weight fast in ways that are safe.

The expert shared her tips for losing weight without damaging your body.

She said: "Research is scant on the quick fix approach to weight loss.

"But it is vital to remember that proven research takes a great deal of time and money, so it could be years before we see conclusive evidence that one route may be better than the other in the long term but this doesn't mean we have to sit back and wait."

Speaking to Healthista, Fiona's first suggestion was not to cut out whole food groups.

She said: "Most dieters are familiar with quick fix and fad diets that mess with the balance of the three macronutrients (carbohydrates, proteins and fats) and some may even have achieved some pretty impressive weight loss results in super-quick time by increasing and/or cutting back on one or another but each has a role to play not only from a health perspective but also for an efficient metabolism where our fat cells are encouraged to give up their excess stores and shrink."

Fiona also said it was important for dieters to keep meals varied, and said: "Balance and variety are crucial in our diet if we are to provide the body with the ‘big 6' essentials – carbohydrates, proteins, fats, vitamins, minerals and water. If both short and long term fat loss is the goal, don't mess with the balance and don't stick with the same snacks and meals day after day – mix it up, sling as much colour into a bowl or onto a plate as you can and make every bite delicious and count."

Even though fat loss may be the goal, cutting out fat is not a good idea.

Fiona explained: "The body makes much better use of fat for fuel to generate energy within every body cell than grains and starches – which are regularly recommended as the cornerstone of a healthy diet.

"But when these are consumed regularly throughout the day, they are responsible in many for everything from blood sugar imbalances, which may encourage insulin and leptin resistance over time, an ever-expanding waistline, and an inability to lose weight to an increasing reliance on both sugar and starch.

"Fats are filling, satisfying and tasty and as long as we steer clear of ‘fake' fats – those that line the supermarket shelves."

Fiona then moved on to explaining carbohydrates - a food group that has gotten a lot of negative press in recent years, but which many people can't get enough of.

She explained the problem is understanding which carbs are good, and which bad.

She said: "There is possibly more confusion about carbohydrates than either of the other two major macronutrients and understandably so.

"Why they have found themselves in a place where they are simply referred to as ‘carbs' is difficult to understand when the range of carbohydrate-rich foods is so expansive.

"Some are nothing short of magnificent and should feature regularly throughout the day (most vegetables), some are great but we don't need them as regularly (fruits, root vegetables, whole grains, pulses, nuts and seeds), some are ‘nice to haves' but only occasionally (potatoes, bread, white pasta and rice) and some offer nothing other than momentary palate satisfaction (cakes, pastries, biscuits, crisps etc)."

Finally, Fiona said planning is very important and will stop diet mistakes being made.

She explained: "Some of us favour two to three good meals a day with little or no snacks thrown in, others can't get through the day without some nourishment every few hours so regular small meals and snacks work for them.

"There is no right or wrong route to successful and ongoing fat loss.

"We simply have to determine which route suits our tastes, our timetable and our lifestyle and make sure that we get the very best nourishment from whichever route we choose."



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