Woman vs body is a battle many of us are all too familiar with as we struggle to find the balance between being healthy, looking healthy and oh – actually having a life that doesn’t involve a diet based entirely on quinoa and raw cabbage. Because we know how hard it can be, we’ve roped in Dr Gigi Taguri from Lloyds Online Doctor to give you advice on how to shed those extra pounds whilst keeping your sanity and waistline in check.
I’m trying everything I can to lose weight but it’s just not working! I feel like I’m at the end of my tether – please help. Numerous
Ok so a few of you have written in for help after hitting a wall with your weight loss. This is called a plateau and can be extremely frustrating for even the most dedicated dieter so don’t despair. After embarking on a lifestyle change, your body is shocked into losing weight more quickly but as your metabolism slows down it eventually becomes accustomed to these changes and weight loss stalls. Energy intake and output become balanced, and believe it or not, our bodies don’t want us to lose the weight – annoying I know. Below, I’ve tried to solve two of your most common weight loss problems.
Problem: I suffer from polycystic ovary syndrome (PCOS) and have always stayed at the same weight. I lose around 1lb a week dieting, whereas all my friends had a lot more success. I don’t see the point any more. Any suggestions? LOC, 24
Solution:
PCOS can make it much harder to shift the pounds, and this can be particularly upsetting when others around you are having more success. But don’t give up – instead keep a daily food diary to monitor exactly what you are eating and when. Once you can identify what it is that’s contributing to your weight, then you can start to work on it. And I might sound like a broken record but… exercise is absolutely essential! It might seem daunting at first, but a brisk 20 minute walk a few times a week is a great start. Some people also report an increase in weight loss when they alternate their calorie intake each day, so you could try this too. Your gynaecologist may also suggest a medication to help with weight loss with your condition. At Lloyds Online Doctor, we can prescribe a weight loss medicine that works by stopping your body absorbing around 30% of the fat in your food. Just remember to consult your GP before making any major changes to your diet.
Problem: I’ve cut my calories below 1200 a day, but I’m not losing weight. Why is this? MJ, 20
Solution:
The female body requires a minimum of 1200kcal a day to work well, so attempting sustained weight loss with this plan isn’t a great idea. Lowering your calories too much has the opposite desired effect, I’m afraid. When you severely drop your calorific intake, the body goes into ‘starvation mode’ whereby your metabolism stores all food in an attempt to conserve energy. To break this cycle try spiking your calories or introduce high interval intensity training (HIIT) where you exercise intensely for a short burst, then rest and repeat. However, you should remember that the human body is a powerful machine and most people who create a deficit greater than 500kcal will eventually hit a plateau. Before embarking on any weight loss plan, consult your GP who can offer tailored advice.
I’ve tried everything to reduce stubborn fat around my stomach and belly, but nothing works even after I’ve lost weight elsewhere. Will supplements help? SS, 19
All of us want a stomach as flat as a pancake, but it’s often our fondness for pancakes that can stop us from getting there! Natural supplements don’t do much to aid weight loss, and there is no evidence in medical journals to support a lot of their claims. For stubborn fat areas, I can only prescribe the age-old cure of exercise, exercise and more exercise (sorry but it’s true!) Genetics also play a huge role in our fat distribution, and for those of us who really can’t shift the flab from stubborn areas, surgery might be a last option.
What is a healthy diet these days? I’m completely confused by all the conflicting information out there! MD, 25
I agree – that there’s so much rubbish around so-called healthy foods that it’s easy to get weighed down – in more than one sense! ‘Diet’ products promising trimmer waist-lines are often at the expense of our health and contain lots of nasty additives, when all we really need to do is remember the basic rules of nutrition. Here are my top five food tips to help with weight loss and a balanced diet:
1. Colour your plate. Don’t neglect your greens… or oranges, reds, and yellows! Try to eat a rainbow of fruit and vegetables each and every day. Aim for at least five portions, equivalent to around 80g (a dessert bowl of salad, two spears of broccoli, one medium size piece of fruit or veg).
2. Snack smart or not at all. We all snack far more than we should, but if we’re eating regular meals we shouldn’t need to. Some people prefer eating six mini-meals throughout the day to keep blood sugar levels even. The best snacks are energy boosting nuts and seeds such as pumpkin seeds, cashews or almonds.
3. To gluten or not to gluten. Some people reject starchy foods and carbohydrates such as pasta and bread but it’s not something I would recommend (unless you’ve been diagnosed with coeliac disease) as they are a good source of energy. Instead, try to eat less refined carbs – those that haven’t been bleached and therefore stripped of nutrients –such as whole-wheat pasta, whole-grain bread or rye based products.
4. Sweeteners. Although there has been some conflicting advice about artificial sweeteners (aspartame, sucralose) there is no concrete proof that they are harmful in moderation. However I would recommend using maple syrup, honey, or stevia and agave extract which come from a plant. Or if you’re sweet enough like me, just avoid them altogether!
5. Get good protein. Keeping the consumption of red and processed meats to a minimum can reduce the risk of heart disease and cancer. Aim for three portions of oily fish a week and cut back on meat. For more information on balanced diets, check out the website for The Food Safety Authority in Ireland
At Lloyds Online Doctor we’re passionate about providing access to affordable weight loss medication. To find out if you’re suitable, take an online consultation with our Irish registered doctors.
Going away or planning ahead? For your chance to ask Dr.Gigi about health on holiday and travel medicines click here to submit your confidential query. These questions will be answered on September 5th, And don’t forget to follow @LloydsOnlineDoc
Lloyds Online Doctor provides women with consultations for repeat prescriptions for the contraceptive pill or patch, treatment for weight loss, stop smoking and cholesterol for only €25. Launched in July 2013, the service has treated over 20,000 Irish patients so far. To find out more about the service visit www.lloydsonlinedoctor.ie
