Colson Smith discusses motivation behind weight loss
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An excessive amount of sugar in the diet can lead to a range of different health problems and can cause weight gain because high levels of sugar are turned into fat if not burnt off. Although it is recommended to eat a balanced diet, cutting out high levels of sugar can help with the weight loss process.
F45 Nutritionist, Kim Bowman, explained: “Avoiding processed snacks is key when it comes to cutting down on cravings.
“We all experience cravings for sugary or salty snacks, but prepping your own high-protein, fibre-rich snacks is a great way to curb these cravings and stick to a healthy eating routine.
“Processed snacks that are high in refined carbohydrates (i.e. potato chips, pretzels, and crackers) lack significant nutritional value and can lead to blood sugar imbalance.
“Instead of satisfying hunger, these foods often leave us feeling more hungry, which often leads to increased intake of these empty-calorie foods.”
In order to help combat cravings, the expert recommends eating more protein and fibre in the morning.
She said: “Balancing blood sugar first thing in the morning is essential to keeping sugar cravings at bay throughout the day.
“Both protein and fibre increase satiety by adding nutrient density to a morning meal.
“This means that any sweet snacks you might indulge in later on won’t send blood sugar skyrocketing, instead allowing you to enjoy them in moderation.”
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Kim recommends trying scrambled eggs with some sautéed spinach and sweet potato or rolled oats with some Greek yoghurt.
According to the expert, daily movement of around 15-20 minutes can help to boost the metabolism as well as lessen the temptation to continuously snack throughout the day.
The nutritionist also recommends drinking at least two to three litres of water each day.
She said: “When we’re thirsty, we’ve already reached a state of dehydration, which is a common trigger for sugar cravings.”
For those with a sweet tooth, it is important to allow a balance in order to stay motivated.
Kim recommends preparing a few homemade sweets, allowing you to know exactly what goes into the bake.
She said: “When it comes to choosing quality ingredients for your baked goods, be sure to use a natural source of sugar, such as raw manuka honey, dates, or fruit (bananas, applesauce, strawberries, raspberries).
“For chocolate lovers, it’s best to go with a quality dark chocolate, as it’s a richer source of cocoa and antioxidants than milk chocolate.
“When it comes to choosing a flour, it’s best to avoid enriched wheat flour (white flour), as it’s heavily processed.
“Instead, opt for a more nutrient-dense alternative such as almond, coconut, or buckwheat flour.”
As well as eating healthy foods, it is also advised to do some form of exercise each day.
The NHS recommends adults partake in regular activity, which can have immediate and long-term benefits.
Speaking to Express.co.uk, Sharan Verma, Nutrition & You, explained: “Walking is a great way to improve and/or maintain your health.
“Just 30 minutes a day can improve your cardiovascular fitness, strengthen bones and reduce excess body fat, but that’s not all!
“Walking can also ease joint pains, lower blood sugar levels, boost your energy levels and improve your mood.
“If you can’t do 30 minutes in one go, then break it up into three 10 minute brisk walks.
“By doing this, you will build stamina, burn excess calories and make your heart healthier.”
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