5 Simple Tips For Weight Management.

1. Manage Your Appetite.  
Eat foods that help you keep full and contain moderate calories. 
Choose foods that are lower calories and are higher on protein and/or fibre.  Foods that are closest to nature are among the best for this. Veg, fruit, fresh meats, fish, potatoes, eggs, yogurt, beans, lentils, wholegrains.​

2. Beware Of Food Reward
Seeking out high calorie foods was valuable to us back in the day when we were hunter gatherers and food was scarce. High calorie foods that contain combinations of sugar, fat, salt, starches & protein can be highly valuable and feel rewarding to our brains. Eating them can feel good. Our brains are hard wired to look for them. 

Now though, in most parts of the western worlds food is abundant and we have foods that are highly refined and super calorie dense that our ancestors would never come across. It is very easy to overconsume those foods- chocolate, biscuits, sweets, crisps, pizza, chips etc. They may give us short term pleasure and drive overeating, leading to wait gain.​

3) Manage Your Food Environment
Try and avoid unnecessary temptations.
​

• Don’t Have Tempting High Calorie Foods Within Easy Reach- Get rid of them at home or work, it if you find it is too easy to give into temptation. 
• Minimise Your Exposure To Food Cues- Don’t go to the shops unless you need to, or go to places where it will tempt you to overeat.  Make shopping lists, plan meals for the week, do food prep, to avoid temptations.
• Keep Food Out Of Sight- Try not to keep food within easy view, especially foods that are tempting. ​​

• Create Barriers To Eat- Have whole foods that you would have to peel, chop or cook in the house- you are more likely now to eat when hungry due to the effort.

4) Get Moving
This doesn’t just mean hitting the gym. It can mean increasing your steps, going for walks, cycling, playing with the kids, keeping busy, going to dance class, yoga, recreational sports. Anything that gets you moving more. Try and find things you enjoy.

Regular physical activity burns calories and helps weight management. 

5) Get Adequate Sleep

Getting adequate & quality sleep can help with good health &  healthy weight management.

It is something that is vitally important for our health, fitness and weight. It is important alongside diet and exercise but is often overlooked.

It can play a role in
​
1. Regulation of appetite
2. Energy expenditure
3. Alterations in glucose metabolism
4. Cognitive functions
5. Recovery
​
By taking a few simple steps and getting an adequate amount, it can play a major role in your health and fitness, help you reach your weight loss goal and make you feel better.

https://www.ukfitnesspersonaltraining.com/blog/sleep-for-weight-management-health

Jamie Miller- Personal Trainer
UK Fitness Personal Training
​Aberdeen

Fitness, Nutrition & Personal Training