As women, we often face unique challenges when it comes to nutrition, health, and body image.
With so much conflicting information available, it can be difficult to know which approach to take for sustainable fat loss and overall well-being.
I’m here to provide evidence-based advice and personalised support to help you develop a healthy relationship with food and your body.
Key Takeaways
- Focus on a holistic approach to health, considering factors such as mindset, emotional well-being, and lifestyle.
- Adopt a balanced, sustainable approach to nutrition and health.
- Seek personalised support from a qualified online nutritionist for accountability and access to exclusive resources.
Here are 27 health and nutrition tips I share with my clients.
1. Limit Sugary Drinks
Sugary drinks, such as sodas, fruit juices, and sweetened teas, are the primary source of added sugar in the British diet. Studies have linked sugar-sweetened beverages to an increased risk of heart disease and type 2 diabetes, even in people who are not overweight. Healthier alternatives include water, unsweetened teas, sparkling water, and coffee.
2. Enjoy Nuts and Seeds
Nuts and seeds are incredibly nutritious, packed with protein, fibre, and a variety of vitamins and minerals. Despite their high-fat content, they may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.
3. Minimise Ultra-Processed Foods (UPFs)
Ultra-processed foods (UPFs) contain ingredients that are significantly modified from their original form and often include additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colours, and flavours. Examples include:
- Snack cakes
- Fast food
- Frozen meals
- Packaged biscuits
- Crisps
UPFs are highly palatable, easy to overeat, and can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions.
4. Embrace Coffee
Coffee is rich in antioxidants and has been linked to longevity and a reduced risk of various illnesses, such as type 2 diabetes, Parkinson’s, and Alzheimer’s diseases. The most beneficial intake appears to be 3–4 cups per day, although pregnant women should limit or avoid it completely due to its association with low birth weight.
5. Incorporate Fatty Fish
Fatty fish, such as salmon, is an excellent source of high-quality protein and healthy fat, particularly anti-inflammatory omega-3 fatty acids. Regular fish consumption has been linked to a lower risk of heart disease, dementia, and inflammatory bowel disease.
6. Prioritise Quality Sleep
Poor sleep can drive insulin resistance, disrupt appetite hormones, and reduce physical and mental performance. It is also one of the strongest individual risk factors for weight gain and obesity.
7. Nourish Your Gut Bacteria
A disruption in gut bacteria is linked to chronic diseases, including obesity and digestive problems. Improve gut health by eating fermented foods like yoghurt and sauerkraut, taking probiotic supplements when indicated, and consuming plenty of fibre, which serves as a prebiotic for your gut bacteria.
8. Stay Hydrated
“Hydration is an important and often overlooked marker of health. Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.”
Aim to drink enough water to adequately quench your thirst.
9. Avoid Heavily Charred Meats
Charring or burning meat can lead to the formation of harmful compounds that may increase your risk for certain cancers. When cooking meat, try not to char or burn it, and limit your consumption of red and processed meats, which are linked to overall cancer risk and colon cancer risk.
10. Minimise Bright Light Exposure Before Sleep
Exposure to bright lights, particularly blue light wavelengths, in the evening, can disrupt your production of the sleep hormone melatonin. To reduce blue light exposure:
- Wear blue light-blocking glasses, especially when using digital screens for extended periods
- Avoid digital screens for 30 minutes to an hour before bed
11. Address Vitamin D Deficiency
Maintaining adequate vitamin D levels can help optimise your health by:
- Improving bone strength
- Reducing symptoms of depression
- Strengthening your immune system
- Lowering your risk for cancer
If you don’t spend much time in the sunlight, consider having your vitamin D levels tested and correcting any deficiencies through supplementation.
12. Eat a Variety of Fruits and Vegetables
| Benefits of Fruits and Vegetables | Examples |
|---|---|
| Prebiotic fibre | Apples, bananas, onions |
| Vitamins and minerals | Berries, leafy greens |
| Antioxidants | Tomatoes, bell peppers |
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses.
13. Consume Adequate Protein
Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues. High protein intake may boost your metabolic rate, reduce cravings, and help with weight management.
14. Get Moving with Aerobic Exercise
Aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health. It’s particularly effective at reducing belly fat, which can lead to improvements in metabolic health. Aim for at least 150 minutes of moderate-intensity activity each week.
15. Avoid Smoking, Drug Use, and Excessive Alcohol Consumption
Smoking, harmful drug use, and alcohol abuse can seriously negatively affect your health. If you engage in any of these activities, consider cutting back or quitting to reduce your risk of chronic diseases. Resources are available online and in your local community to help with this process.
16. Use Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest vegetable oils, loaded with heart-healthy monounsaturated fats and powerful antioxidants with anti-inflammatory properties. It may benefit heart health, as people who consume it have a lower risk of dying from heart attacks and strokes.
17. Be Mindful of Sugar Intake
Added sugar is prevalent in modern food and drinks, and a high intake is linked to obesity, type 2 diabetes, and heart disease. The World Health Organization recommends keeping added sugars to 5% or less of your daily calories for optimal health.
18. Choose Whole Carbs Over Refined Carbs
Refined carbs have been highly processed to remove their fibre and are relatively low in nutrients. A diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease. Opt for whole, minimally processed carbohydrate sources instead.
19. Incorporate Strength Training
Strength and resistance training can help:
- Strengthen muscles
- Improve body composition
- Enhance insulin sensitivity
- Increase metabolic rate
If you don’t have weights, you can use your own bodyweight or resistance bands to create resistance. Aim for resistance training twice per week.
20. Steer Clear of Artificial Trans Fats
Artificial trans fats are harmful, and man-made fats are strongly linked to inflammation and heart disease.
Avoid them by reading food labels carefully and limiting your intake of processed foods.
21. Explore Herbs and Spices
Herbs and spices not only provide flavour but also offer potential health benefits. For example, ginger and turmeric have potent anti-inflammatory and antioxidant effects. Include a wide variety of herbs and spices in your diet to reap their benefits.
22. Cultivate Supportive Social Relationships
Social relationships with friends, family, and loved ones are crucial for both mental well-being and physical health. Studies show that people with close social connections tend to be healthier and live longer.
23. Consider Tracking Your Food Intake
Some people may benefit from tracking their food intake using nutrition trackers to gain insights into their calorie, protein, fibre, and micronutrient consumption. However, be aware that tracking can lead to disordered eating tendencies in some individuals. Always speak with a healthcare professional before using this strategy.
24. Focus on Reducing Excess Belly Fat
Excessive abdominal fat, or visceral fat, is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease. To reduce belly fat:
- Reduce refined carbs
- Eat more protein and fibre
- Manage stress (which can trigger cortisol, a hormone that promotes abdominal fat deposition)
25. Avoid Restrictive Diets
“Diets are generally ineffective and rarely work well long term. In fact, past dieting is one of the strongest predictors for future weight gain.”
Restrictive diets can lower your metabolic rate and alter hunger and satiety hormones, making it more difficult to lose weight and increasing the likelihood of rebound weight gain. Instead of dieting, focus on adopting a healthier lifestyle and nourishing your body with whole, nutritious foods.
26. Don’t Fear Whole Eggs
Despite the debate surrounding eggs and health, studies show that they have minimal effect on blood cholesterol in most people and are a great source of protein and nutrients. A review involving 263,938 people found no association between egg intake and heart disease risk.
27. Practice Meditation for Stress Management
Stress can negatively affect blood sugar levels, food choices, susceptibility to illness, weight, fat distribution, and more. Meditation is a scientifically supported method for managing stress and improving health. One study found that meditation helped lower LDL (bad) cholesterol and inflammation in participants with high blood pressure, type 2 diabetes, or both.
FAQ
- Q: How can I lose weight sustainably without feeling deprived?
A: Focus on adopting a balanced, nutritious diet filled with whole foods and avoid restrictive fad diets. Incorporate regular physical activity and stress management techniques for a holistic approach to weight loss. - Q: Are carbs bad for weight loss?
A: Not all carbs are created equal. Refined carbs, like those found in processed foods, can contribute to weight gain and health issues. However, whole, unprocessed carbs, such as those in fruits, vegetables, and whole grains, are an important part of a balanced diet. - Q: How much protein should I eat per day?
A: Protein needs vary depending on factors like age, sex, weight, and activity level. As a general guideline, aim for 0.8-1.2 grams of protein per kilogram of body weight per day. Consult with a nutritionist for personalised recommendations. - Q: Can I still eat out while trying to lose weight?
A: Yes, you can still enjoy dining out while pursuing weight loss. Opt for dishes with lean proteins, vegetables, and whole grains, and practice portion control. Don’t be afraid to make special requests or modifications to your meals. - Q: How can I manage cravings for unhealthy foods?
A: Cravings are a normal part of the weight loss journey. Try to identify the underlying cause of your cravings, such as stress or boredom, and address it with healthier coping mechanisms. When cravings strike, distract yourself with an enjoyable activity, drink water, or reach for a nutritious snack. - Q: What are some healthy snack options?
A: Healthy snack options include fresh fruit, vegetable sticks with hummus, a handful of nuts or seeds, Greek yoghurt with berries, hard-boiled eggs, or whole-grain crackers with nut butter. - Q: How important is sleep for weight loss and overall health?
A: Sleep is crucial for weight loss and overall health. Poor sleep can disrupt hunger hormones, increase cravings for unhealthy foods, and reduce physical and mental performance. Aim for 7-9 hours of quality sleep per night. - Q: Can I still drink alcohol while trying to lose weight?
A: While it’s best to limit alcohol consumption, you can still enjoy the occasional drink while pursuing weight loss. Opt for lower-calorie options like vodka with soda water and lime or a glass of dry wine. Remember to drink in moderation and stay hydrated. - Q: How can I stay motivated on my weight loss journey?
A: Set realistic, achievable goals and celebrate your progress along the way. Surround yourself with supportive people, and consider working with a qualified nutritionist for personalised guidance and accountability. Focus on non-scale victories, such as improved energy levels and better sleep, to stay motivated. - Q: What are the benefits of working with an online nutritionist?
A: Working with an online nutritionist provides you with personalised support, expert guidance, and accountability. You’ll have access to exclusive resources and a customised plan tailored to your unique needs and goals, making it easier to achieve sustainable results and develop a healthy relationship with food and your body.
