Achieving Sustainable Fat Loss and a Healthy Relationship with Food

As women, we often face numerous challenges when it comes to nutrition, health, and body image.

It can be difficult to navigate the overwhelming amount of information available and find a balanced, sustainable approach that works for our unique needs and goals.

As a passionate and empathetic nutritionist, I’m here to provide you with evidence-based advice and personalised support to help you achieve lasting results and develop a more positive relationship with food and your body.

Here are my top 10 tips I share with all my clients.

1. Added Sugar Is a Disaster

Consuming excessive amounts of added sugar can be detrimental to your health.

Added sugars are commonly found in processed foods to enhance their taste and include table sugar (sucrose) and syrups like high-fructose corn syrup.

While some consider added sugar to be merely “empty” calories, others believe it increases the risk of diseases that affect millions of people each year.

2. Omega-3 Fats Are Crucial, and Most People Don’t Get Enough

Omega-3 fatty acids play a vital role in the proper functioning of the human body.

For example, docosahexaenoic acid (DHA), an omega-3 fatty acid derived from animals, makes up about 10–20% of the total fat content in the brain.

A low intake of omega-3 is associated with various health issues, including:

• Lower IQ
• Depression
• Mental disorders
• Heart disease

3. There Is No Perfect Diet for Everyone

It’s essential to recognise that people are unique and subtle differences in genetics, body type, physical activity, and environment can affect which type of diet you should follow.

Some individuals thrive on a low-carb diet, while others do better on a vegetarian high-carb diet.

Experimentation is key to finding what works best for you and your lifestyle.

4. Artificial Trans Fats Are Very Unhealthy

Trans fats, formed as a side product when vegetable oils are hydrogenated, have been linked to poor health outcomes. A high intake of trans fats is associated with various chronic diseases, such as:

• Abdominal obesity
• Inflammation
• Heart disease

It’s crucial to avoid trans fats to maintain optimal health.

5. Eating Vegetables Will Improve Your Health

Vegetables are nutrient-dense foods that offer a wide range of vitamins, minerals, fibre, antioxidants, and trace nutrients.

Observational studies have shown that eating vegetables is associated with improved health and a lower risk of disease.

Aim to include a variety of vegetables in your daily diet to reap the benefits they provide.

6. It Is Critical to Avoid a Vitamin D Deficiency

Vitamin D, a unique vitamin that functions as a hormone in the body, is essential for overall health. However, a large part of the world is deficient in this critical nutrient. Deficiency in vitamin D is associated with serious diseases, such as:

• Diabetes
• Cancer
• Osteoporosis

To prevent or reverse a deficiency, consider getting your blood levels measured by a doctor and, if necessary, taking a vitamin D supplement or cod liver oil daily.

7. Refined Carbohydrates Are Bad for You

Refined carbohydrates, such as sugar and refined flour, are less healthy than their unrefined counterparts. Whole foods like whole-grain cereals, beans, vegetables, and fruits contain numerous beneficial nutrients and antioxidants. When high-carb foods are processed, the most nutritious parts are often removed, leaving behind easily digestible starch.

Consuming a diet based on refined carbs may lead to a lack of fibre and other essential nutrients, increasing the risk of chronic diseases.

8. Supplements Can Never Fully Replace Real Foods

While supplements can be beneficial, particularly when they contain nutrients that are generally lacking in the diet, they cannot match the variety of nutrients found in real foods.

Focusing on consuming a balanced diet rich in whole, nutritious foods is more important than relying on supplements to provide the nutrients you need.

9. “Diets” Don’t Work — a Lifestyle Change Is Necessary

Fad diets may provide short-term results, but they are often unsustainable in the long run.

Once the diet ends and old eating habits resume, the weight often returns, leading to a cycle of yo-yo dieting.

To achieve long-term success, it’s essential to adopt a healthy lifestyle that you can maintain over time.

10. Unprocessed Food Is Healthiest

As the food system has become more industrialised, the overall health of the population has deteriorated.

Processed foods often lack the beneficial nutrients found in whole foods and may contain harmful additives like added sugar and trans fats.

To ensure optimal health, focus on consuming real, unprocessed foods rather than those that appear to be made in a factory.

FAQs

1. How can I tell if a food is processed or unprocessed?
   Generally, unprocessed foods are those that are in their natural state or have undergone minimal processing. Examples include fresh fruits and vegetables, whole grains, and unprocessed meats. Processed foods often come in packages and contain a long list of ingredients, many of which are artificial.
2. Is it possible to enjoy treats while still maintaining a healthy diet?
   Yes, it’s essential to allow yourself the occasional treat as part of a balanced lifestyle. The key is to enjoy these foods in moderation and not let them dominate your diet. Focus on nourishing your body with whole, nutrient-dense foods most of the time.
3. How can I ensure I’m getting enough omega-3 fatty acids in my diet?
   The best sources of omega-3 fatty acids, particularly EPA and DHA, are fatty fish, fish oils, and certain algal oils. Other good sources include grass-fed meat and omega-3-enriched or pastured eggs. If you don’t regularly consume these foods, consider taking a high-quality omega-3 supplement.
4. What are some practical ways to reduce my intake of added sugars?
   To reduce your intake of added sugars, start by reading food labels carefully and choosing products with little or no added sugar. Swap sugar-sweetened beverages for water, unsweetened tea, or coffee. When cooking or baking, experiment with reducing the amount of sugar called for in recipes or using natural sweeteners like fruit.
5. How can I make sure I’m getting enough vitamin D?
   Spending time outdoors in the sun, without sunscreen, can help your body produce vitamin D. However, if you live in an area with limited sunlight or spend most of your time indoors, you may need to consider taking a vitamin D supplement. It’s essential to have your blood levels checked by a doctor to determine if you have a deficiency and the appropriate dosage for supplementation.

Closing Thoughts

Sustainable fat loss and a healthier relationship with food can be challenging, but with the right mindset, support, and evidence-based strategies, you can achieve lasting results.

By focusing on a holistic approach that considers your unique needs, goals, and lifestyle, you can develop a balanced, sustainable way of eating that nourishes your body and mind.