Questions and answers about Weight Loss

Hi Kelcilene, thank you for your question. As a rough guide, if we go by BMI, you should aim to lose 13kg to fit within a healthy weight range, although there are other factors that should be considered when considering weight management such as your waist to hip ratio, overall fat % and visceral fat %. However, if we look at BMI 76.9kg sits at the top of the healthy weight range. I don't recommend diets per se to lose weight but rather recommend that you eat healthily. This means having protein with every meal to keep blood sugar balanced, keeping refined carbohydrates like white pasta, white rice, white bread and sweets, biscuits and cakes to a minimum, having daily healthy fats i.e. oily fish like salmon, mackerel, sardines; avocado, olive oil. Everyone is different so different ways of eating suit different people but you may find a low GL diet helpful, as this will also reduce the sweet cravings you have. GL stands for Glycaemic Load and can be worked out by multiplying the Glycaemic Index (GI) by the amount of carbohydrate in a serving and then dividing by 100. So in order to understand the GL we need to understand the GI, which is a way of ranking foods based on how quickly 50g of that food is digested and absorbed in comparison to 50g of glucose. Low GI foods, which have a GI of 55 or less, include coconut milk (41), lentils (30), walnuts (15), hummus (6), broccoli (10) and cherries (22).
If we follow a low GL diet we are reducing the amount of carbohydrate in our diet and the carbohydrates we eat tend to be healthier such as wholegrains, pulses and vegetables. This can keep our blood sugar levels down and reduce our risk of insulin resistance, diabetes and other health conditions. The other thing you could try is changing the pattern of your eating so eating in an 8 hour window, commonly known as the 16:8. I don't recommend you diet, as often this can affect your metabolism and you may miss out on important nutrients but if you eat the right amount of calories in a shorter space of time then research shows that it can help you lose weight whilst improving other aspects of your health such as your blood sugar, cholesterol etc. In order to get a more personalised approach, you may find it helpful to speak to one of the nutritionists at Nootric. If you ring customer services they can put you in touch with one. All the best, Liz

Hi Shafa

You do not describe what kind of diets have you tried, whether they were carried out under the supervision of a qualified nutritionist or dietician, and what kind of exercise you engaged in.

Unfortunately, there are many diets out there that might yield different results for everyone. Some people thrive on vegan, vegetarian or meat-based diets and others deteriorate on them. Moreover, your genetic makeup, lifestyle and your overall diet can determine how well your body responds to diet efforts. If you haven’t consulted a nutritional specialist as yet, I would highly recommend you doing so.

Several factors could undermine your efforts to lose weight: food intolerance to certain foods, hormonal imbalance, poor circulation and nutritional deficiencies. These aspects need to be addressed as an important part of your diet.

I would also recommend you seeing your GP to check if your thyroid is functioning well since hypothyroidism can slow your metabolism down making weight loss very difficult.

Talking to your GP, nutritionist and an experienced fitness trainer can dramatically increase your chances of weight loss.

Hi Ben, thanks for your question. There are many different reasons why weight loss can be difficult. These include slow metabolism either because of a thyroid issue or because someone is not eating enough calories. Therefore, any food that is eaten is retained because the body goes into starvation mode. It's really important to work out if you are eating enough calories by using an online BMR calculator and taking into account extra calories needed for exercise. It could be that you're eating the types of food that promote weight gain like refined carbohydrates (e.g. white bread, white rice and pasta, processed cereals). These tend to cause blood glucose spikes and then any glucose not used for energy is stored as fat. If you're gaining weight really easily it could be that you have a sensitivity to a certain food or food group and its causing inflammation and weight gain. This is quite a common problem and it would be worthwhile you doing a food diary to see if there are any foods that may be causing an issue. If there is then doing a two week exclusion and then reintroduction of that food can be useful to see if you lose weight during the exclusion and then put it on again upon reintroduction. I hope this helps but if you'd like more support then please feel free to contact customer services to be assigned a nutritionist who can create a nutrition plan for you.

Hi Tina, thanks for your question. IBS is a term for a digestive disorder with no known cause; however, there are several different causes including stress, certain foods, impaired digestion of foods, or an imbalance of bacteria in either the large or small intestine. Without knowing what the cause is it is difficult to be specific about the diet that is best for you. You may find that reducing grains helps both in terms of IBS symptoms and weight loss; however, this can sometimes make people feel worse and cause constipation, particularly if constipation is already a problem. I recommend you do a food diary and try to determine whether any particular foods make your symptoms worse and if they do then try doing an exclusion of them and see if this helps in terms of IBS and weight, as sometimes foods that cause digestive symptoms can also cause fluid retention and when you remove them you lose the fluid. As a general guide though, removing refined carbohydrates, sugar, harmful fats found in cakes, biscuits, crisps and other processed food, and keeping alcohol and caffeine to a minimum should help you to lose weight and will also be good for gut health. Having beneficial fats e.g. avocado, olive oil, oily fish, nuts and seeds (although these last two can sometimes irritate the gut further as they can be hard to digest) is also good for the gut and will help weight loss as fat is more likely to be used for energy than stored, unlike refined carbohydrates and sugar which if not used for energy will be stored as fat. I hope this helps!

Hi Tina,

Thanks for your question.

I agree with Elizabeth's advice and further advice would depend on gathering further information regarding symptoms experienced due to IBS (i.e. constipation or diarrhoea, or alternating).

Linseeds are thought to offer support and may help with healthy bowel movements in both constipation and loose bowel movements. It is important to drink lots of water and start with a small amount such as 1 teaspoon increasing gradually to approx. 1 tablespoon. Opting for a mix of whole seeds and milled seeds may offer the best support as whole linseeds are helpful in supporting formation of a healthy stool whereas milled allow the absorption of nutrients more easily from the seeds including omega 3 fatty acids.

Some IBS sufferers have found support following the low FODMAP diet (Fermentable, oligo, di, mono-saccharides and polyols). These are a group of short-chain carbohydrates that are not very well absorbed in the gut. They can be easily fermented causing fluid to enter the large bowel, leading to gas, bloating and diarrhoea. Reducing the amount of these sugars may improve IBS symptoms for some people.

Including probiotics in the diet to support the health of the gut may also prove beneficial with some studies specifically linking the strain bifidobacterium infantis to improvement in symptoms.

It is also important to build relaxation into your weekly routine to limit stress as many people report symptoms to be increased during times of increased stress.

Best Wishes

Sharon

Hi Smurfqueen, thanks for your question. Unfortunately it tends to be harder to lose weight with hypothyroidism, as you have a slower metabolism so it's more difficult to burn calories. Having said that, it's really important to make sure you are eating enough calories for your Basal Metabolic Rate (BMR). You can work this out using an online BMR calculator and then if you multiply your BMR by 1.55 for your exercise rate this will give you the approximate number of calories you need to be eating to provide enough energy for your daily needs. If you'd like to lose weight then start by reducing the number of calories from this total by 500 and you could gradually reduce it up to 1000 calories. It is recommended that you don't eat less than 1200 calories as this can slow down your metabolism further. The other thing you could try is changing the pattern of your eating so eating in an 8 hour window, commonly known as the 16:8. I don't recommend you diet, as often this can affect your metabolism and you may miss out on important nutrients but if you eat the right amount of calories in a shorter space of time then research shows that it can help you lose weight whilst improving other aspects of your health such as your blood sugar, cholesterol etc. You could also try varying your exercise, so doing some weights as well as cardio, as a combination of the two may benefit you more. Also, don't forget that even though you've not lost weight you may have still lost inches and you could have put on muscle and lost fat, so it would be worth measuring these things also.

Hi Anna, thanks for your question. Are you aware of what's causing the raised prolactin levels, as there are a number of causes and some of these could be causing the fluid retention, the increased appetite and the difficulty in losing weight. One cause is hypothyroidism and if this is the case then losing weight will be more difficult but possible with the right protocol i.e. certain nutrients to support the thyroid and it is also important to ensure you are eating enough calories to prevent your metabolism slowing further. In order to work out your BMR (Basal Metabolic Rate - the calories you need to function) you can use an online BMR calculator. You then need to account for your exercise level (the BMR calculator will tell you how to do this) and then you can minus this total by 500 to 1000 calories in order to lose weight. It is advised that you never eat less than 1200 calories a day. The other thing you mention is you really love bread and there is evidence to show that prolactin levels can be raised by gluten (collection of proteins found in wheat, rye, barley, triticale), particularly if you are coeliac. If you haven't been tested already I would ask your doctor to test you for coeliac disease (an autoimmune disorder where you have an adverse reaction to gluten). Even if it comes back negative you may still have a problem with gluten. This can sometimes be the case if you crave gluten containing products so you may benefit from doing a 14 day gluten exclusion, where you remove all gluten from your diet for 14 days and then reintroduce it three times on day 15. If you start to lose weight, your prolactin levels come down or you generally feel better during this 14 days and then things get worse when you reintroduce it this can be a sign that you have a problem with gluten and I usually advise that you remove it altogether. I would advise that you have further investigations done to determine the cause of the raised prolactin and then it will be easier to decide on a way forward. Good luck.

Hi Anna, thanks for your question. I agree with Elizabeth that having raised prolactin levels may be contributing to your fluid retention, increased appetite and difficulty in losing weight, therefore trying to find out and address the underlying cause is a priority.

In terms of dietary and lifestyle suggestions to try to help you to increase your metabolism: firstly incorporating more activity and/or exercise into your daily routine (with the approval of your doctor)
For example - setting yourself a goal of walking a number of steps per day and tracking your progress using your mobile or a sports watch, making time for some exercise (starting with a low intensity and duaration) such as swimming or cycling, and including an exercise session using weights (perhaps seek the help of a personal trainer to do this safely).
Secondly try making small changes to your eating habits -
For example - When considering your meal, divide the plate so that it’s: one quarter (palm-size portion) protein such as lean meat, fish, seafood, eggs, beans, peas or pulses, one quarter (palm-size portion) slow-releasing carbohydrates such as oats, brown rice, root vegetables, or sweet potatoes, and half (two palm-size portions) non-starchy vegetables such as leafy greens.
Cut down or avoid simple sugars (in fizzy drinks, sweets and chocolate and alcohol) to help keep your sugar cravings at bay, balance your blood sugar levels and to help you to lose weight. Reducing your portion sizes and eating little and often (every 3-4 hours) will also help with this.
Lastly, Keep well hydrated. Hunger can be confused with thirst. If you find that you’re constantly hungry, try having a drink and waiting ten minutes to see if you are still hungry before eating. Try sipping water or herbal teas between meals to stay well hydrated.

Hi Anna,

Thanks for your question.

As Elizabeth and Joanne have advised it is important that you seek to find out if there is an underlying cause for your raised levels of prolactin and at the very least rule out potential causes. This will provide a clearer picture for you to move ahead.

To support weight management I would echo the above suggestions provided by Joanne in relation to diet and exercise.

Building in relaxation time is also important as well as aiming for 7 - 9 hrs of sleep each night to support health and wellbeing. If you are getting less sleep than the required amount the stress hormone cortisol may be increased. Excess cortisol production is linked to promoting fat storage specifically around the middle.

Limiting fruits to 1 portion a day and opting for low sugar options including berries may help to avoid blood sugar spikes. Fruit is rich in antioxidants with many associated health benefits and also contains fibre, however as it still contains sugar and may be best eaten alongside a source of protein such as nuts/seeds or yogurt.

Aim to balance snacks/meals with a source of protein, slow release carbohydrate and good fats to support blood sugar balance. Aim to eat the rainbow including many different vegetables on a daily/weekly basis with each meal.

Best Wishes

Sharon

Hello Funmi
Many people struggle to lose weight and keep it off, it is easy to start a diet then lose focus after a few weeks. Once you restrict your diet or cut calories your body inevitably thinks there is a famine out there and that causes stress, stress causes the body to release adrenaline, this encourages your body to store fat and slows down the metabolism making it harder to lose the weight and keep it off. The solution is to look at changing the way you eat once and for all rather then embarking on a 'diet'. One of the best ways to lose weight and keep it off is to eat to balance your blood sugar by following a plan that avoids sugar and stimulants and reducing start your carbohydrates will have a positive effect on this.
It might sound complicated but the principles are easy, ensure you eat regular meals, always combining carbohydrate rich foods with protein and ensure that over half of your plate is full of non starchy vegetables. It would also be wise to look at having a session with a nutritionist so you can look in more detail at your specific diet and lifestyle factors that might be hindering any weight loss.
You also mention that you don't like exercise but increasing your activity levels will help, you don't have to join a gym or do a specific exercise class. activities such as walking, dancing or swimming can all help to increase activity levels and boost metabolism.
Good luck!

Hi Leanne,
Thanks for your question.

It is normal to experience a variation in your body composition after having a baby. A lot of changes have occurred during your pregnancy, an unfortunately a few of them remain after the birth, even thought that is undesired.

The good news is that we can correct that. Unfortunately there is no way to lose fat from a specific part of your body. However, if you follow a healthy weight-loss diet (with vegetables and fruits as the stars of the diet), you can reduce the amount of body fat of your body. The diet has to be rich in good quality fats especially if you are breast feeding your baby, and in this case you should not reduce the calories intake too much.

The way you lose this fat and the parts of your body that it comes out from first, varies quite a lot between individuals (your genes determine this). But if you combine this kind of diet with exercise, some of the exercises should be with your abdominal muscles. This would make your abdomen stronger, which makes more difficult that the content of the abdomen “comes out”. If you are able to do this kind of exercise already, depends on how exigent was the birth physically for you (e.g. if the birth was wit C-section that makes quite a difference, and your doctor or physiotherapist should determine this).

Hi Graziele,

Thanks for your question.

First of all, to know if you need to lose weight, your Nutritionist would need to know your body weight and height, together with other conditions that may be necessary.

Eggs and sweet potatoes are healthy foods that are recommendable for a healthy diet. For weight management diets, it is very important to have fruits and veg as the stars. They need to be present basically in all the meals. They are low calories food and they also provide you with very beneficial compounds, such as minerals and vitamins.

They also will provide you with fibre, which increases your satiety and changes your gut microbiota. This will make a hormonal change in your body which will also lead your body to a better body composition.

Including in your diet good fats (avocado, extra virgin olive oil, coconut oil, nuts...) will also help you to generate satiety signals in your body.

All this, together with the exercise you practice regularly, will make you lose weight. If it is not being enough until now with the exercise you are practising, you could try to increase the duration of the exercise or even going to 4-5 times a week. Your personal trainer can help you out in this matter.

Hi Graziele,

Thanks for your question. It sounds like you have made a good start by cutting out some of the foods and drinks containing simple sugars and adding some starchy slow-releasing energy foods (i.e. sweet potato) and protein-based foods (eggs) in your diet.

Each meal and snack you eat should contain a combination of healthy fats (i.e. found in oily fish, nuts, seeds, olives), lean protein (found in poultry/game/fish) or plant protein (i.e. in legumes), and slow releasing carbs (brown rice, wholegrain pasta, root veg, squashes etc.). This will help to satisfy your appetite, fuel your training and aid recovery.

Consider portion size and plate composition. Aim for half a plate of non-starchy veg such as greens, a palm-sized portion of a protein-based food and the other quarter of the plate to contain starchy food. By slightly decreasing your intake of the starchy type food this may aid weight loss. (If you lose energy when training though it means that you have decreased your carb intake too much). The correct proportions of fat, protein and carbs needs to be tailored to the individual. Daily requirements depend upon your body size, age, gender, type of training, duration etc. Seek the help of a nutritionist to help you to calculate this.

Look out for hidden calories in any processed foods. When possible cook from scratch so that you are aware of the sugar and salt content of the food.

It may be worth measuring as well as weighing yourself weekly. This will give you a better idea if your body shape and composition are changing with the diet and training. Keep an exercise log and food diary so that you can track your progress. Sometimes weight loss fluctuates so try to keep positive. Also the type of training you undertake can influence weight loss. If your training programme does not already include HITT or weight training it may be worth seeking the guidance of a personal trainer to help to incorporate these.

Hello Graziele

Thank you for your question and well done for making so many changes to your diet. It must be very frustrating not to be seeing any weight loss from the changes you have implemented.

As my colleague Tony states I think it is important that you start with a base line that not only includes your weight and height but also your body measurements. It may be that you are losing inches rather then pounds, this could especially be the case if you have just started incorporating exercise into your routine as you will be building up muscle which actually weighs more than fat. The scales may not be showing weight loss but important changes are occurring in your body and it is useful to track these.

In respect of diet it sounds like you have taken the right steps in cutting out sugars, soda and alcohol all of which contain empty calories. You do mention that your diet is very moderated, it is important to make sure that you are eating enough and a wide range of healthy foods. I would agree with Joanne in that you should aim for a plate of food half of which is filled with non starchy vegetables such as peppers, cauliflower, greens etc, a quarter of the plate should contain protein rich foods such as eggs, poultry, meats or beans with the remaining quarter containing starchy carbohydrates such as sweet potatoes, rice, pasta or oats. By eating carbohydrate rich foods alongside protein will help to slow down the release of sugar from the carbohydrates and help you to feel less hungry.

Finally don't forget the fats, our bodies require healthy fats to enable us to feel full and to fun efficiently, make sure you are having avocado, olive oil, and nuts and seeds.

Good luck!