The information provided is just for guide purposes only, the numerical figures stated are for guideline purposes only, the information may vary from country to country.
For more in-depth information refer to your local health of department.
If one wishes to change their diet and exercise routine, get expert advice first before doing so.
DIET
Calories
It is recommend we need 45 -65% energy intake from complex carbohydrates.
Calories is a measure of energy we need, this energy comes from the sun and is stored in our natural foods and is transferred to us when we eat food.
Every food has different amount of energy and each individual will need different amount of energy based on our needs and lifestyle.
Measuring calories is very complex , hence we say calorie counting should only be used as guide when trying to lose weight or it will turn to fat and one will gain weight, hence calories counting does not always work, if one has a good diet this is the best way to loose weight and/or gain weight.
If one has too few calories, one will feel tired and a need to eat, if one has too many calories then one will put on weight, one should use their own feeling on the amount to eat, but this will only work if one eats the right healthy natural foods.
Also emotion is a factor , if one feels they have not eaten much they may get ‘peckish’ and consume more while others if they feel they have had a heavy meal may feel later they should eat less, hence it is important one should try to eat consistent amount of food (portion control) at each meal time.
Gender
Recommended dietary allowance estimates per day (calories) **
Recommended carbohydrates estimates per day
(calories)
Carbohydrates daily intake estimates (grams) per day
Men (age 19-30)
2400-3000
1080-1950
338 to 448
Men (31-50)
2200-3000
900-1950
225 to 358
Men (50+)
2000-2800
900-1820
225 to 334
Women
2000-2200
900-1400
225 to 358
Inactive individuals
In inactive adults (those who do not exercise) – need 13 calories per pound of body weight – i.e. a 150lb man/woman would require 1950calories.*
*Harvard medical school
Active individuals
In active adults (those who do strenuous and intensive exercise) – need up to 18 calories per pound of body weight- i.e. a 150lb man/woman would require 2700 calories.**
Athletes
In active adults athletes (those who do strenuous and intensive exercise) – need up to 23 calories per pound of body weight – i.e. a 150lb man/woman would require 3450 calories.**
**University of Washington
In general:
The bigger one is in terms of height, body frame , ony will need more calories.
The more active one is the more calories will be required.
Too lose weight one must burn more calories than they consume.
About 2/3 of our calories are used throughout the day by doing nothing, as there are many internal reactions occuring in our body, however one must burn the other 1/3 otherwise one gains weight.
To burn fat and/or lose calories one must ‘burn’ the calories in a sustained fashion (the max one burns in 20 kcal per minute) and/or consume the right amount of calories, generally if one eats healthy, calorie counting should be used as guide and not something to become obsessive about as every food as different calories, as well as varying amount of carbohydrates , fats and sugars.
Reduce your Weight
In overweight adults – need 10 calories per pound of body weight of their desirable body weight to move towards that healthier weight – i.e. if one wishes to achieve a goal weight of 150lb a man/woman would require 1500 calories per day****University of Washington
Reducing energy intake by 500-1000 calories per day can help overweight and obese person to lose 0.5kg – 1kg (1-2lb) per week.
Weight loss target ideally should be 0.5kg – 1kg (1lb – 2lb) a week and an overall loss of 5-10% of original weight.
Reducing carbohydrate in takes (simple carbohydrate and added sugar products) can help you eat fewer calories. ******U.S Department of Agriculture
Psychological eating conditions,- including depression and the development of eating disorders (particularly binge-eating disorders)
Cholelithiasis-liver disease – occurs when the flow of bile from your liver is reduced or blocked.
Bile is fluid produced by your liver that aids in the digestion of food, especially fats.
General advice
Cut down on smoking (this is the biggest damage to the heart, not natural foods)
Chew food thoroughly, it helps food to be digested easily and also activates a hormone which suppresses the appetite.
Products and programmes will take time to work.
Blood pressure checks, cholesterol checks and diabetes checks can be done in your pharmacy if they provide such a service.
Blood pressure device are available from your pharmacy. It should be done every day and results should be recorded in a diary and one can show their doctor at their next appointment.
Diabetic testing should be done and results should be recorded in a diary and one can show their doctor at their next appointment.
Record and monitor weight, it will keep you motivated.
There are a range of programmes and service available to lose weight, all are on the basis on what is written below.
Carbohydrates
There are two types of carbohydrates:
Complex carbohydrates
This provide a gradual release of energy- this helps one to feel fuller and feel full longer and have less desire to eat (good), because food takes longer to digest in the intestine , which is good for your bowels- it keeps your bowels active in a constant manner , helps to feed the bacteria in your intestines and helps to provide energy in a consistent manner as well as not causing a rapid rise in glucose levels.
Simple Carbohydrates
This provide a rapid release of energy- this can cause cravings as one is less fuller and less longer , it causes sugar levels such as glucose to rise rapidly in the body and thus then our body produces insulin to absorb the glucose into our body tissue, however this can also cause insulin resistance where the body becomes less sensitive to absorb all the glucose leading to conditions such as diabetes and heart disease and other conditions eventually (bad).
Eat more starchy (resistant starch, complex carbohydrate) meals and Fibre
This helps one to feel fuller and feel full longer and have less desire to eat (good), because food takes longer to digest in the intestine , which is good for your bowels- it keeps your bowels active in a constant manner , helps to feed the bacteria in your intestines and helps to provide energy in a consistent manner as well as not causing a rapid rise in glucose levels.
Foods include sweet potatoes, cereals (not refined, refined cereals destroy the integrity of the grain and thus stay in our intestines less compared to coarse grains even if it states 100% whole grain! ), beans, lentils, berries, avocado, fruit, dried fruit,nuts, vegetable, brown pasta, brown rice, quinoa, steel-cut oats and plain yogurts.
Normal potatoes, mash, white pasta and white rice can cause a rise in glucose substitutes include sweet potato, aubergines , okra and brown foods respectively.
Eat whole grain foods. (Whole grain contains more fibre and other nutrients than white or refines starchy food e.g. wholemeal and wholegrain bread, pitta and chapati, whole wheat pasta, brown rice, whole grain cereals, whole grain cereals.
Eat coarse cereals i.e Plain coarse porridge not manufactured cereals (refined cereals destroy the integrity of the grain and thus stay in our intestines less compared to coarse grains even if it states 100% wholegrain! )
Tips
Try to add one starchy (complex carbohydrate) food to each of your main meals.
One can increase resistant starch in their diet by doing the following routine:
If one does eat bread , freeze it and then toast (because the starch in the bread becomes more resistant fibre, this is good as it gets less absorbed in the gut and keeps the bowel moving)
Reheat pasta and/or rice again it increases resistant starch, (try not to eat cold pasta and/or rice)
Try celeriac instead of potatoes
Try aubergine instead of white pasta
Try more wheat based products i.e barley rice, bulgar wheat instead of white rice
Try nut based products instead of biscuit base products
There are no such things as ‘superfoods’ this is an advertising gimmick, these are simply food high in nutrition and tend to be more expensive as a result, many cheaper alternatives are available and is as nutritious, it is best to have a variety of foods (expensive and cheaper foods), it keeps it interesting and bearing in mind the expensive options are not always as good as the cheaper alternatives:
Quinoa is expensive , brown rice/pearl barley is cheaper- all are high protein and release sugar slowly in the body
Kale is more expensive , cabbage and/or spinach (make sure one steam cooks it) is cheaper
Goji berries is expensive , citrus fruits in terms of vitamin contents is cheaper
Chia seeds more expensive vs linseed
Cut down on (simple carbohydrate) Sugary Foods
This can cause cravings as one is less fuller and less longer, it causes sugar levels such as glucose to rise rapidly in the body and thus then our body produces insulin to absorb the glucose into our body tissue, however this can also cause insulin resistance where the body becomes less sensitive to absorb all the glucose leading to conditions such as diabetes and heart disease and other conditions. eventually (bad).
Biscuits
Cakes
Chocolates
Soft and fizzy drinks
Sweets
Avoid products that state “added sugar”
Corn Syrup
Fructose
Glucose
Honey- (can have in moderation as good for energy and antiseptic properties and sugar alternative)
Hydrolysed starch
Invert Sugar
Maltose
Sucrose
Labelling*
Products should say how much added sugar per 100g.
Little Sugar per 100g
Moderate Sugar per 100g
High Sugar per 100g
2g
2-10g
10g
Some labels say ‘carbohydrates (of which sugars)’, this doesn’t tell you how much added sugars which is what you want to avoid.
Some labels say ‘carbohydrates’. This means sugar and starch carbohydrate, so only uses this as a guide.
Tips
Cutting down on sugary food helps to reduce gum disease
Cutting down on sugary food helps to reduce weight
Aim for low added sugar products
Snack on low calorie food:
Crackers
Low fat yogurts
Fruit
Vegetable sticks
Oat cakes
Eat lots of fruit and vegetables
Try to eat 5 portions daily (if not do the best you can add at a least in each snack or meal!!)
Try to eat whole fruit (food stay longer in the intestines) , when fruit or vegetables are put in a food processor, it breaks it down causing food to stay less longer in the intestine and less is absorbed).
If eating high sugar content fruits i.e citrus fruits regularly, make sure one brush their teeth more often.
Do not boil vegetables as long term heat destroys the goodness in vegetables, microwave (in short periods) or ideally steam is best to retain all the goodness in vegetables.
One portion combinations examples include:
1 apple, 1 banana and/or pear or orange or similar size fruit (be careful not to have too much citrus fruit as they contain sugars that can cause dental problems and diarrhea).
2 plums, 2 kiwis and/or satsuma or similar size fruit (be careful not to have too much citrus fruit as they contain sugars that can cause dental problems and diarrhea).
1 large slice of pineapple, melon
1/2 a grapefruit/avocado
1 heaped tablespoon of dried fruit (raisins/apricot)
Dessert bowel of salad
3 heaped tablespoonfuls of vegetables (raw, cooked, frozen or tinned)
150ml of fruit juice
Cupful or handful of grapes, cherries, berries
3 heaped table spoonfuls of fruit salad (fresh or tinned in fruit juice).
3 heaped table spoonfuls of steamed fruit.
Tips
Try adding up your portions during the day.
Have unsweetened fruit juice with your breakfast or have slice fresh fruit/dried with your breakfast cereal.
Have two servings of vegetables or fruit and salad with each meal.
Replace sugary or fatty snacks with piece of fruit.
Make smoothies from fresh fruit – it is preferred to eat whole fruit but if one does not eat fruit often this could be an alternative.
Try different/variety fruit each week (canned, frozen, avoid liquid juice products- they have a lot of sugar).
Some companies claim foods are full of antioxidants or have added antioxidants and can increase antioxidant levels – this is a marketing gimmick as most healthy foods already have antioxidants and the body regulates its therefore one can not increase their antioxidant levels in the body as the body will then get rid of it, if one lacks it the natural foods you eat will supply the antioxidants required.
Eat more fish
Aim to have two portions (140g per portion) weekly (including one oily fish).
Oily fish has omega 3 which keeps our cells healthy and helps to prevent stroke, prevent heart disease and helps in the function of the grey matter in our brains and thus may be beneficial in dementia)
Oily Fish (have omega-3 in their flesh and skin):
Salmon
Mackerel
Trout
Herring
Sardines
Pilchard
Eel
Fresh Tuna
Maximum of four oily fish portions weekly however if one is breastfeeding, pregnant or expecting a baby (see below)
Breast feeding
Pregnant
Trying
Women Other
Men & Boys
Tuna
2 tuna steak
No limitation
2 tuna steaks
4 cans
2 tuna steaks
4 cans
4
4
Oily Fish
2
2
4
4
4
Shark, Sword Fish & Merlin
No more than one portion of shark, sword fish and marlin. This is because they have a high level of mercury. For breastfeeding, pregnancy or trying for a baby (see below)
Breast Feeding
Pregnant
Trying
Women Other
Men & Boys
Shark, swordfish and marlin
1
Avoid
Avoid
1
1
Non Oily fish (omega 3 is stored in the liver rather than skin):
Cod (Cod liver oil)
Haddock
Place
Halibut
Skate
Sea bass
Hake
Tuna
Tips
Remember to avoid fried fish (baked or grilled is healthier!)- however once in a while it is ok to have fried fish as long as it is whole as fats will not absorb so much in the fish as processed fish (i.e fish fingers, fish cakes).
Canned fish and smoked fish can have high salt (fresh and/or frozen is preferred)
Protein is found throughout the body, in virtually every tissue.
At least 10,000 different proteins make you what you are, and protein is essential for your body’s growth and repair.
Protein is created from amino acids, which the human body makes either from scratch, or by modifying other amino acids. Essential amino acids come from food, and animal protein delivers all the amino acids we need.
High protein foods is also beneficial as more foods stay in your intestines and is slowly absorbed in our bodies causing less peaks in our glucose levels.
For an easy measure, one protein portion should be roughly the size of your palm, according to US health experts.
In the UK, adults are advised to eat 0.75g of protein for each kilogram they weigh, based on the Reference Nutrient Intake (RNI). So if you weigh 70kg (11 stone), you should eat about 52.5g of protein a day.
On average, men should eat 55g and women 45g of protein daily. That’s about 2 palm-sized portions of meat, fish, tofu, nuts or pulses, through out the day.
Those who don’t eat meat, fish, eggs or dairy products need to eat a wide variety of protein-containing plant-based foods. Quinoa and soya beans are the only plant foods to contain all essential amino acids.
Processing excess protein can put pressure on the kidneys, with excess animal protein linked with kidney stones and, in people with a pre-existing condition, kidney disease.
Some experts say too much protein may impact bone health (osteoporosis) and, according to the British Dietetic Association, excessively high levels of protein can also cause side effects such as nausea.
We should get enough protein from the everyday foods we eat.
BBCiwonder
Eat Less Salt
Eating too much salt can lead to an increase in blood pressure, increase chance of heart disease and stroke.
Amount of salt should be consumed each day:
Ages
Salt
Children 1 to 3 years old
Less than 2g per day
Children 4 to 6 years old
Less than 3g per day
Children 7 to 10 years old
Less than 5g per day
Adults and children over 11
Less than 6g per day
Food Labels on Salt
Labels will tell you how many grams of salt per 100g.
Salt is known as sodium on food labels.
Salt = sodium x 2.5.
Look at food products.
Little Salt per 100g
Moderate Salt per 100g
High Salt per 100g
0.25g or less (0.1g Na or less)
0.25g – 1.25g salt (0.1g or 0.5g Na)
1.25g salt or more (0.5g Na or more)
Because salt is linked to increase in blood pressure, if you reduce your salts by 3g the following results are observed.
Systolic blood pressure is the lower value reading on your blood pressure device, it tells you the pressure in your blood vessels generated when the heart is beating.
Diastolic blood pressure is the larger value reading on your blood pressure device and tells you the pressure of your blood vessels between beats in.
Tips
Try to choose little salt foods (look at food labels) less than 0.25g salt per 100g (0.1g sodium per 100g).
Eat less processed foods:
Biscuits
Bread (especially white)
Breakfast cereals
Crisps
Fast food
Junk Food
Ready meals
Sauces
Soups
Choose low salt versions instead
Use herbs/spices/lemon and lime to flavour foods instead of salt.
Do not have salt on the dinner table.
Taste food before adding salt.
Cooking tips
Add salt to the water during the cooking rather than when food is served
Add salt to the end of cooking rather than at the beginning will reduce the amount absorbed into the food.
Reduce your blood pressure by eating more potassium containing foods:
Fats are not bad for you, we just need to eat the right amount and the right fats, we need fat!!!!
Benefits of fat:
It helps our moods and thought, pleasures and emotions (without it one can get irritable and angry)
It helps our energy levels and keeps us warm
Provide less craving for sugary foods and carbohydrates (thus no unnecessary increase in glucose levels and insulin resistance)
Our bodies extract nearly all the fats from foods because our body needs!!
When we exercise we burn 60% fat and 40% carbohydrates, so if we healthy we will burn more.
Disadvantages of fat:
Excessive fat is not just stored under the skin (what we see) , but also surround our organs and blood vessels causing high blood pressure, heart disease , diabetes to liver disease
Our bodies extract nearly all the fats from foods because our body needs fat for energy (we can’t change that) however excess fat also gets stored unless one burns it off.
if we don’t have fat one will look for fatty foods to eat as well as eating foods become boring and not exciting.
Almost all foods have fat so we must be careful on what we eat as well as eat more foods with less fat s we can’t avoid it, foods that state low fat may indeed have low fat but tend to be replaced with simple carbohydrates and sugars which then in our bodies turn to fat!!!
If we stop exercising then we stop burning fat after the exercise (unless we do start , stop exercise – see below)
Eating fat does not mean one gets fat, it is when one eats too much fat!
Eating too much simple carbohydrates and sugar makes us fat!!!!!
Dietary fats in raw foods and ingredients are divided in four groups:
Fats are very complex as different foods have different types of fat (some fats are good for you and some are debatable).
Processed foods i.e: Processed meats , fatty meats i.e pork , sausages, bacon, pies have more bad fats.
Good fats in moderation (listed below) is good for you.
Types of fats
Types of natural foods and ingredients (not processed)
On body health
Saturated fats (omega 3)
Dairy (milk , yogurts) , coconut oil and meats , butter , eggs, cheese, dark chocolate, potatoes
Using the table above it shows certain fats are good for you.
Leans meats are fine to eat and try to have it more raw as it tends to stay in the intestine for longer.
Once in a while fried meats are fine as long as it it whole, as whole foods do not absorb as much as fats compared to processed mashed up foods (i.e burgers)
The average intake of fat should not be more than 33 % of our total daily calorie intake and no more than 10% of saturated fat.
The average man should aim to have for no more than 93.5g of fat (approximately 30g of saturated fat) a day.
The average woman should aim to have for no more than 71g of fat (approximately 20g of saturated fat) a day. If on a diet one should reduce to 50g of fat a day.
Trans fats (hydrogenated vegetable oil) for adults is no more than 5g a day.
It’s ok to have some fat, some studies shows it is beneficial.
Eating fat does not mean one gets fat, it is when one eats too much fat!!
Fat Labels
Labels will tell you how many grams of fat per 100g (some labels say how many grams of saturated fats).
Solids
Little Fat g/100g
Moderate Fat g/100g
High Fat g/100g
Less than 3g
(Less than 1g saturated fat)
3g - 20g
1g - 5g (saturated fats)
Greater than 20g
(greater than 5g saturated fat)
Liquids
Fat free g/100ml
Little Fat g/100ml
Less than 0.5g
(less than 0.1g saturated fat)
Less than 1.8g
(Less than 0.75g saturated fat)
Reduce your Cholesterol
High cholesterol is when one’s blood vessels become narrow by fatty deposits caused by an increase in cholesterol.
The fatty deposits upset the blood flow and not enough oxygen (the gas we breathe in) is delivered to the various organs in the body particularly to the heart leading to heart disease. Fatty deposits also make blood vessels less flexible and more prone to damage.
The ideal target should be reached when a cholesterol blood test is taken is less than 4mmol/l (HDL and LDL) with a minimum standard of 5mmol/l
Cholesterol is made in the liver and helps to make the body cell walls; it needs to be transported in the blood via lipoproteins.
There are two types of lipoproteins:
HDL
Preferred target (Men): greater than 1 mmol/l
Preferred target (Women): greater than 1.2mmol/l
These are ‘good’ lipoproteins known as high density lipoproteins.
These transport cholesterol back to the liver and break it down. It carries cholesterol from the cells to the liver where it is broken down or is removed from the body
LDL
Ideal target: less than 2mmol/l
Minimum standard: less than 3mmol/l
These are bad ‘lipoproteins’ known as low density lipoproteins.
Broadly speaking Saturated natural foods may cause an increase in cholesterol (this remain uncertain)
Saturated fats from natural foods may not increase cholesterol levels as one thought (as they contain good fats- buts it best to have these in moderation) however processed manufactured foods (is most likely too as it takes less time to digest, causing an increase in sugar and this then turns to fat) which can lead to heart disease, blood pressure and stroke.
Examples of foods includes:
Cakes and biscuits
Palm oil
Hard cheese
Pastry
Salad creams, sour creams and creme fraiche
Sausages
Meat with visible white fat
Burgers
Cook with or use products based in:
Vegetable oils (Rapeseed oil – high in Omega 3 and 6) – some products state vegetable oil where in fact it is rapeseed oil (hence this is usually cheaper than ‘Rapeseed oil’ versions)
Olive oil (no difference in extra virgin oil , which tends to be more expensive)
Eat more unsaturated fat:
Oily fish
Avocados
Nuts
Seeds
Products helping to decrease cholesterol
Almonds
Aubergine
Barley
Legumes
Lentils
Oats
Okra
Plant sterols (Flora Proactive)
Psyllium
Quick peas
Soya beans
Soya protein
Vegetable proteins
Tips
East baked, poached, grilled and steamed food instead of frying (once in a while fried lean meat , fish and eggs are fine as they don’t absorb as much fat)
Eat more white meat rather than red meat
Avoid ‘scrambled’ and processed foods as fats as they usually have fats and fried butter (fried butter is broken down quickly) i.e scrambled eggs, burgers.
Remove skin before eating turkey or chicken
Cut any visible fat when eating meat.
Try lower fat cheese, if having strong cheese have less of it.
Have more dairy including milk and yoghurt.
Intake of unsaturated fat products should still be monitored as it can lead to weight gain.
Drink plenty of water and decrease your alcohol consumption and keed hydrated!
Water makes up 70% of a person’s body weight, some water will be absorbed from the food we eat the rest will come from drinks.
We must keep as hydrated as possible to avoid dehydration.
Aim to drink 6-8 glasses (1.2 litres) per day.
Cut down on alcohol (alcohol can lead to weight gain) this can increase Blood pressure, heart disease, stroke and liver disease(this is the biggest damage to the heart, not natural foods)
Milk (including whole)
One of the best products to keep hydrated , it has dairy (which is good for bones) and potassium (to help with electrolytes) and sodium (to help with electrolytes and retain water), protein (to stay in the intestine longer), some may add a touch of salt to retain more water (but not too much!) and/or honey or glucose (for energy).
It also has good fats (drink in moderation) and iodine which helps in our metabolism (soya and almond milk has low iodine levels)
Alcohol
Has lots of calories and this energy can turn into fat:
One who drinks a small amount of alcohol seem to have a lower risk of heart disease than not at all, however one recommends no more than:
Country
Alcohol limits per week
Men in units
Alcohol limits per week
Women in units
Australia
17.5
17.5
Bulgaria
14
7
Canada
25.3
16.8
Chile
17.8
17.8
Croatia
17.5
8.7
Czech republic
18.3
12.2
Denmark
21
10.5
Finland
17.5
8.7
France
26.25
26.25
Germany
21
10.5
Hong Kong
17.5
8.75
Ireland
26.25
17.5
Mexico
21
15.75
Namibia
17.5
8.75
Netherlands
8.75
8.75
New Zealand
26.25
17.5
Poland
12.5
6.25
Singapore
17.5
8.75
Slovenia
17.5
8.75
Spain
26.25
26.25
Sweden
17.5
17.5
United Kingdom
14
14
United states of America
24.5
12.25
Details
Wine (ABV 13%)
125ml glass= 1.6 units
175ml glass= 2.3 units
250ml glass= 3.3 units
Bottle= 10 units
Beer
Regular pint (4%) = 2.3 units
Strong pint (5.2%) = 3 units
Extra strong (8%) = 4.5 units
Spirits (ABV 40%)
25ml single shot= 1 unit
50ml double shot= 2 units
Alco pops (ABV 5.5%)
275ml bottle= 1.5 units
It is advised two have an alcohol free period for two days a week.
One cannot save units of alcohol from one day in week and use later.
Avoid binge alcohol drinking.
Alcohol drinking in pregnancy is not recommended.
Tips
One should have a couple of days alcohol free.
One cannot save units of alcohol from one day in week and use later.
Avoid binge drinking.
Tea, coffee, fizzy, caffeinated drinks should be restricted to a maximum of five cups daily as it will act as a diuretic (removes water from the body).
Fizzy and sugary drinks and/or energy drinks should be reduced as it contains simple carbohydrates (which increases glucose levels) and can damage teeth, as well as causing gum disease
Energy drinks has sugar , all the sugar one has burned during an exercise is being replaced by the sugars of the drink , so what’s the point !!!!!
Detox agents can affect one’s mood as well as upset your bowel function as well cause one to crave for food (raising sugar cravings, however can be good for skin health, one is better to have a healthy diet.
Don’t skip breakfast
It is believed:
Morning-loaded (big breakfast) diet, they reported feeling significantly less hungry later in the day. “Morning-loaded intake may assist with compliance to weight loss regime, through a greater suppression of appetite,” the authors said, adding that this “could foster easier weight loss in the real world”.
Dr Sheena Meredith, MB BS, MPhil
Professor Alexandra Johnstone, a researcher at the Rowett Institute, University of Aberdeen, who specialises in appetite control said: “The participants reported that their appetites were better controlled on the days they ate a bigger breakfast and that they felt satiated throughout the rest of the day.
We know that appetite control is important to achieve weight loss, and our study suggests that those consuming the most calories in the morning felt less hungry, in contrast to when they consumed more calories in the evening period”.
Medscape : A ‘Big Breakfast’ Diet Affects Hunger, Not Weight Loss ,Dr Sheena Meredith, MB BS, MPhil | 09 September 2022
Non coarse porridge and/or fruits and yogurts , Grilled lean meat (non processed meats) , eggs (not scrambled) and /or beans have a variety of nutrients and kick start your metabolism and energy levels for the day.
If you skip breakfast, chances are one will get hungry before lunch and people tend to snack on sugary food for energy hence increase weight.
Exercise helps to not only absorb glucose from the blood and store in the muscle tissue and other body tissue but also when one does exercise the muscle releases sugar back into the blood where it is broken down and used by other parts of the body as well as it improves heart pumping/efficiency and blood circulations and thus increase ones fitness level.
Gives one more confidence and elevates mood (develop natural happy mood hormones-endocannabinoids)
Helps to prevent and delay high blood pressure
Helps with diet to lose weight
Improve memory
Improve muscle strength and flexibility and increase muscle mass (it helps to reduce diabetes as muscle stores and absorb more sugar from the blood)
Improve sleep patterns
Increase bone density, fewer osteoporosis fractures and lower risk of hip fractures
One can do the chair test to check ones fitness levels:
Simply sit on the chair and then stand up (not on the chair, on the floor!) and see how long it takes to do 10 ‘chair stands’
Sex and Age (years)
Time to do 10 'Chair stands' (seconds)
Men < 35
10
Women < 35
12
Men < 55
13
Women < 55
15
Men > 55
18
Women > 55
19
To achieve good exercise burn one needs a change of heart rate (pulse rate) and this helps to increase physical fitness , to have a change of heart rate one needs to puff harder when exercising and this helps one to become more fitter, it does not matter what level you are to burn fat , as long as one pushes themselves and puffs harder during an exercise routine.
Pulse rate
A normal resting heart rate for adults ranges from 60 to 100 beats per minute.
Generally, a lower heart rate at rest implies more efficient heart function and better cardiovascular fitness. For example, a well-trained athlete might have a normal resting heart rate closer to 40 beats per minute.
Measuring heart rate
To measure your heart rate, simply check your pulse. Place your index and third fingers on your neck to the side of your windpipe. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery — which is located on the thumb side of your wrist.
When you feel your pulse, count the number of beats in 15 seconds. Multiply this number by four to calculate your beats per minute.
Keep in mind that many factors can influence heart rate, including:
Age
Fitness and activity levels
Being a smoker
Having cardiovascular disease, high cholesterol or diabetes
Air temperature
Body position (standing up or lying down, for example)
Emotions
Body size
Medications
When to be concerned:
Although there’s a wide range of normal, an unusually high or low heart rate may indicate an underlying problem.
Consult your doctor if your resting heart rate is consistently above 100 beats a minute (tachycardia) or if you’re not a trained athlete and your resting heart rate is below 60 beats a minute (bradycardia) — especially if you have other signs or symptoms, such as fainting, dizziness or shortness of breath.
Edward R. Laskowski, M.D.
If one does exercise their approximate pulse rate should be:
Sex and Age (years)
Pulse rate (beats per minute)
Men < 35
105
Women < 35
110
Men < 55
110
Women < 55
115
Men > 55
115
Women > 55
120
What to do?
2-18 years old
Age groups
Routines
Children under 5 years old
Three hours a day of physical activity
i.e. walking, climbing, skipping, jumping, running
5 to 18 years old*
At least one hour of physical activity
Mixture of moderate and strenuous exercise
At least three days weekly
*Activities should include what is appropriate for their age i.e. young children play on playground activities while older kids may prefer more physical activities.
Adults
Start 5 minutes slowly three times daily that suits you and build up gradually till able to do 30 minutes daily until it feels easier five days a week.
Routines
The minimum aim is to do 30 minutes daily moderate exercise daily (can be split to two 15 minute sessions/three 10 minute sessions) to be slightly breathless and a little hot and sweaty (when one can talk, but not sing) five days a week or more.
Moderate exercise includes:
Walking fast/jogging
Cycling
Swimming
Volleyball
Basketball
Badminton
Mowing lawn
Light house work
OR
Aim to do 75 minutes weekly of strenuous exercise of physical activity (do in divided in two sessions)
Strenuous exercise includes:
Football
Tennis
Running
Rugby
Basketball
Light weights and/or heavy weights- till one can’t do no more repetitions (agin for one minute and then 30 second break) x 3 sets both will increase muscle strength (most persons prefer heavy weight as feel they are doing more, but ideally a mixture of both and/or pick a weight where one can do 8 repetitions , rest for 30 seconds and repeat for three times, if weight is too light one feels no gain , if too heavy then one does not burn fat effectively as already tired)
OR
Aim to do 100-125 minutes weekly a mixture of moderate exercise or strenuous exercise (do in divided two to three sessions).
AND
As well as the above all should do two weekly sessions of strengthening all major muscle (legs, arms, back, and abdomen) these includes:
Light weights
Push ups
Sit ups
Yoga
Pilates
Tai-chi
Heavy gardening
Tips
To burn effectively one should do exercise routines and push as hard as you can which are in spurts i.e stop start exercises an example include:
Jog on the spot for one minute (as much as you can)- high knees then 30 second break
Star jumps as much as you can for one minute then a 30 second break
Squats as much as you can for 30 seconds then a 30 second break
Sprint as much as you can for one minute then 30 second break
Squats as much as you can for 30 seconds then a 30 second break
Star jumps as much as you can for one minute then a 30 second break
Then make it different each times so your body does not get used to the same routine (do three sets) , one must ‘shock’ the body, this should keep one interested in exercise and not do the same old thing, so mix up ones exercise routines by doing different routines so long as you work on all parts of the body during the same week i.e
Different types of push ups:
Normal push ups: For one minute or as many as one can or as fast as you can for one minute then a 30 second break
Wide pushups: For one minute or as many as one can or as fast as you can for one minute then a 30 second break
Narrow push ups: For one minute or as many as one can or as fast as you can for one minute then a 30 second break
Abdominal exercises:
Sits ups: For one minute or as many as one can or as fast as you can for one minute then a 30 second break
Abdominal crunches: For one minute or as many as one can or as fast as you can for one minute then a 30 second break
Side abdominal: For one minute or as many as one can or as fast as you can for one minute then a 30 second break
Or try weights again: 6 different styles to work on all parts of body , arms , torso, back , legs: Do 3 sets of each for one minute (push as hard as you can , or as fast as you can ) then rest for 30 seconds.
Then do final stretches to cool down and avoid injury
To burn calories effectively one should do sustained excercise i.e don’t just go for it and then be completely knackered after 5 – 10 mins (because one may be unfit in the first palce) , one is better to start slowly and reach their own level, stop for 30 seconds and then do exercise again (again one can just about talk, but can’t sing level!), repeating with different exercise routines for 15- 45 minutes.
Walk at a good pace, jogging, cycling, swimming at a level where ‘one can talk but not sing’ as well they are are simple and cheap exercises.
Go for 10-15 minutes walk daily.
If walking to work, take a longer route.
If taking the bus to work, get off an earlier stop and walk.
Cycle to work rather than care or bus.
Use stairs instead of escalators and lifts.
Walking , jogging and/or swimming helps to stretch the legs muscles , it helps the cartilage to be more active and strong in one bones and it is said that one is likely to develop arthritis later on.
Make it fun, do activities you enjoy i.e dancing (talk but not sing level!). It will keep you happy and motivated every day.
Do a variety of activities so you dont get bored.
Please note if you have a medical condition keep within limits and take medication with you if needed, e.g. if asthmatic take your blue inhaler, if you have angina, take your glyceryl trinitrate product.
Avoid or cut down on stress exercise i.e. Weight lifting
Patients who have diabetes, heart conditions, bone and muscle conditions physical injuries should seek specialist advice for extra precaution in order not to make their condition worst i.e. vigorous exercise could cause an injury or alter sugar levels.
Diet and Exercise in pregnancy
Eat healthy to provide the right food for one’s baby to grow and be healthy, do not need to eat for two……(do not intent to loose weight, dieting is bad for the baby but instead eat healthy)
Talk to an exercise instructor and let them know of your pregnant
Aim to do approximately 150 min (20-min per day- one can spilt the session) moderate intensity exercise per week.
Person should be able to talk in sentences, if getting breathless one should slow down.
Don’t try more than one can do, before getting pregnant, new mothers or surgery.
Don’t do contact sports or activities where you could fall.
If pregnant don’t lie on your back after 16 weeks.
Don’t exercise at very high heights or go under water.
If start feeling faint stop, tired or if something hurts and talk to a medical health professional.
Diet and Exercise in new mothers
Eat healthy to provide the right food for one’s baby to grow and be healthy, do not need to eat for two……(do not intent to loose weight, dieting is bad for the baby but instead eat healthy)
Breast feeding is the best source of nutrition in the first six months, talk to your midwife if one feels the baby needs additional feeding and on how to wean.
Introduce solid foods approx 6 months later and ensure the baby experience a wide range of healthy foods and textures.
Always take medical advice before exercising depending if one has had a Caesarean.
Exercise is not recommended in the first few weeks unless advised otherwise.
Aim to do approximately 150 min (20-min per day- one can spilt the session) moderate intensity exercise per week.
Person should be able to talk in sentences, if getting breathless one should slow down.
If start feeling faint stop, tired or if something hurts and talk to a medical health professional.
Exercise in elderly (over 65 years old)
When one gets older it is still important to do regular exercise particularly to do exercise that has less impact and stress on joints to reduce risk of injury.
one can still do ‘weights’ but try to do lighter ones and more reps.
The minimum aim is to do 30 minutes daily low bone impact moderate exercise daily (can be split to two 15 minute sessions/three 10 minute sessions) to be slightly breathless and a little hot and sweaty (when one can talk, but not sing) five days a week or more.
Low impact bone exercise:
Walking fast
Cycling
Swimming
Mowing lawn
Light house work
Osteoarthritis exercises that all can do unless advised otherwise:
The following exercises should be recommended:
Undertaking regular exercise may also reduce the need for pain relief medication.
Contraindications to exercise
Not all patients may be able to do the recommended exercises, particularly if they have:
Acute fever or infection;
Certain cardiac conditions (e.g. obstructive cardiomyopathy or severe valve disease, myocarditis or arrhythmias [particularly if uncontrolled or induced by exercise]);
Other unstable conditions (e.g. angina, diabetes or hypertension).
Or any other condition where one feels it unsafe to exercise.
The Pharmaceutical Journal, PJ, September 2021, Vol 307, No 7953;307(7953)::DOI:10.1211/PJ.2021.1.91555
Please consult your healthcare professional before doing such exercises below:
Recommended Stretches for Increased Mobility and Flexibility
Matthew Accetta, MS, exercise physiologist at Hospital for Special Surgery in New York City
Hip Hug Stretch
This stretch effectively targets the gluteal muscles, piriformis, and other deep hip rotators, which can become tight from prolonged sitting or lack of movement. Tight hips can contribute to lower back pain. By stretching the hip muscles, you can reduce tension and pressure on the lower back. Regularly performing this stretch helps to improve hip joint mobility, which is essential for maintaining functional movement and preventing stiffness as you age.
Start by sitting and crossing one leg over the other.
Hug your knee to your chest.
Focus on keeping your chest up to feel the stretch in the glute.
Hold for 20-30 seconds.
Repeat on the opposite side.
Half Kneeling Hip Flexor Stretch
As people age, they often spend more time sitting, which can lead to tight hip flexors. This stretch specifically targets these muscles, helping to alleviate tightness and improve mobility. Tight hip flexors can contribute to poor posture by pulling the pelvis into an anterior tilt, which can lead to lower back pain and other postural issues. Stretching these muscles helps to counteract this effect and promote better posture.
Kneel on a pad (the side you kneel on is the side being stretched); position the front leg far enough away so the front knee stays behind the toes.
With a tall posture, engage your abdominals and tuck your tailbone by engaging your glutes until a stretch is felt in the front of the thigh on the kneeling leg.
Hold for 20-30 seconds.
Repeat on the opposite side.
Calf Stretch at a Wall
Tight calf muscles can lead to discomfort and limit the range of motion in the ankles. Stretching the calves helps to maintain and improve flexibility in these muscles. Flexible calf muscles contribute to better mobility in the ankles and feet, making daily activities like walking, climbing stairs, and running more comfortable. Tight calves can increase the risk for strains, Achilles tendonitis, and other injuries. Stand facing a wall with your hands on the wall at about eye level. Put the leg you want to stretch about a step behind your other leg.
Stand in a staggered stance in front of a wall with your arms stretched out.
Keeping your back heel on the floor, bend your front knee until you feel a stretch in the back leg.
Hold the stretch for 15-30 seconds.
Repeat on the opposite side.
Standing Quad Stretch
Regularly stretching the quadriceps helps maintain and improve flexibility in these muscles, which is crucial for overall lower body mobility. Flexible quadriceps are less prone to strains and injuries. Tight quadriceps can contribute to knee pain and discomfort by exerting excessive pressure on the knee joint. Stretching these muscles helps alleviate this pressure and reduce knee pain.
While standing, hold onto a countertop or chair back to assist in balance.
Bend your knee by grasping your ankle with one hand and moving your foot toward your buttocks.
Gently pull on your ankle to bend your knee as far as possible.
Maintain the position for 30 seconds.
Repeat on the opposite side.
Seated Hamstring Stretch
Regularly stretching the hamstrings helps maintain and improve their flexibility, which is crucial for the overall mobility of the lower body. Tight hamstrings can contribute to lower back pain by pulling on the pelvis and causing an anterior pelvic tilt. Stretching these muscles can help alleviate tension and reduce back pain. Hamstring flexibility helps to contribute to a better range of motion in the hip and knee joints, making daily activities such as walking, bending, and reaching easier.
Sit on the front half of a firm chair with your back straight.
Extend one leg out in front of you with your heel on the floor and your toes pointed up.
Bend the opposite knee so that your foot is flat on the floor.
Center your chest over your straight leg.
Slowly lean forward at the hips until you feel a stretch in the back of your thigh.
Hold the stretch for 30 seconds.
Slowly return to your original position and repeat on the opposite side.
Please talk to your healthcare professional (i.e. Medical Doctor/Pharmacist) for further advice
General tips:
One will need willpower and it may take several attempts before one gets it right and that is ok.
One is most likely to achieve success if one rewards themselves and has more immediate solutions i.e i did my exercise today and tonight i shall have a hot luxurious bath.
One is most likely to achieve success if they have realistic expectations, all diet and exercise routines take time to achieve, there is no quick fix.
If one has a companion to also do the diet and/or exercise with that way one can help each other out, social interaction is very important to succeed.
FAD DIETS
The British Dietetic Association warns against fad diet.
5 reasons to avoid fad diets
Here are 5 reasons why following the latest novelty diet may not be a good way to lose weight.
1. Some diets can make you ill
Many diets, especially crash diets, are geared to dramatically reducing the number of calories you consume.
“Crash diets make you feel very unwell and unable to function properly,” says dietitian Ursula Arens. “Because they’re nutritionally unbalanced, crash diets can lead to long-term poor health.”
2. Excluding foods is dangerous
Some diets recommend cutting out certain foods, such as meat, fish, wheat or dairy products.
You can lose weight without cutting out foods from your diet.
3. Low-carb diets can be high in fat
Some diets are very low in carbohydrates (like pasta, bread and rice), which are an important source of energy.
While you may lose weight on these types of diets, they’re often high in protein and fat, which can make you ill.
Low-carbohydrate diets can also cause side effects such as bad breath, headaches and constipation.
“It’s been suggested that the high protein content of these diets ‘dampens’ the appetite and feelings of hunger,” says Arens.
Many low-carbohydrate diets allow you to eat foods high in saturated fat, such as butter, cheese and meat.
Too much saturated fat can raise your cholesterol and increase your risk of heart disease and stroke.
4. Detox diets don’t work
Detox diets are based on the idea that toxins build up in the body and can be removed by eating, or not eating, certain things.
But there’s no evidence that toxins build up in our bodies. If they did, we’d feel very ill.
Detox diets may lead to weight loss because they involve restricting calories, cutting out certain foods altogether, such as wheat or dairy, and eating a very limited range of foods.
“Detox diets do not work,” says Arens. “They are, in effect, a form of modified fasting.”
5. Cabbage soup, blood group, the 5:2 diet and other fad diets are often far-fetched
Some fad diets are based on eating a single food or meal, such as cabbage soup, chocolate or eggs.
Others recommend eating foods only in particular combinations based on your genetic type or blood group.
Often there’s little or no evidence to back up these diets, and they can be difficult to keep to in the long term.
“If followed over long periods, these diets can be very unbalanced and bad for your health,” says Arens. “You may lose weight in the short term, but it’s much better to lose weight gradually and to be healthy.”
How to lose weight the healthy way
We put on weight when the amount of calories we eat exceeds the amount of calories we burn through normal everyday activities and exercise. Most adults need to eat less and get more active.
The only way to lose weight healthily and keep it off is to make permanent changes to the way you eat and exercise.
A few small alterations, such as eating less and choosing drinks that are lower in fat, sugar and alcohol, can help you lose weight.
For example: Use a smaller plate, The NHS states it “takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you fell full.”
Do not stock Junk food as it will increase temptation to have it!
Plan your meals.
There are also plenty of ways to make physical activity part of your life.
If you’re overweight, aim to lose about 5 to 10% of your starting weight by losing 0.5 to 1kg (1 to 2lb) a week.
You should be able to lose this amount if you eat about 500 to 600 fewer calories than you normally consume each day.
An average man needs about 2,500 calories a day and an average woman about 2,000 calories to stay the same weight.
Beware of buying fake or unlicensed medical products sold as slimming products. Get informed and know what you’re buying.
NHS
Please read about Obesity/Overweight/’Obesity life cycle’ and the implication it has, we are all responsible for own health but there are other factors that are responsible too and hence it is very complex but with support from our loved ones , government initiatives and food companies to make food healthier, one can live a long healthy life.