Diet and Exercise

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.

• 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).

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 is cheaper
  • Goji berries is expensive , citrus fruits in terms of vitamin contents is cheaper
  • Chia seeds more expensive vs linseed

• 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

• 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.

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)
• Patients with gout need to cut down on fish.

Protein (be careful not to eat too much!)

• 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

Blood pressure chart

• 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:

• 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.

Boost ones serotonin levels (this helps to be in a good mood, less irritated , anxious and depressed!)

• • Comfort food: bowel of warm oatmeal
  • Avocados
  • Oily fish
  • Bananas
  • Chicken
  • Lentils
  • Complex carbohydrates: include sweet potato, less refined porridge, fruit, vegetable, brown pasta and brown rice, Quinoa.
  • Simple carbohydrates (may help temporarily) but keep it to a limit!- Dark cholocate!
  • Coffee to a limit!

Reduces stress levels

• • Vitamin C containing products
  • Magnesium containing products:
    • Spinach
    • soya
    • salmon
    • Green leafy vegetables
  • Drink more tea
  • Reduce coffee and caffeinated drinks
  • Eat omega-3 containing fish
  • Eat raw crunchy vegetables

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.
  • They increase the risk of fatty deposit build up in the arteries leading to coronary heart disease, atherosclerosis, increase in blood pressure, heart attack, angina and heart failure and carry cholesterol from the liver to the cells.

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.

• 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.

*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 don’t 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.

Read article: How-old-is-too-old-to-start-strength-training?

The benefits of exercise:

• Social interaction
• Gives one more confidence and elevates mood
• Helps to prevent and delay high blood pressure
• Helps with diet to lose weight
• Improve memory
• Improve muscle strength and flexibility
• Improve sleep patterns
• Increase bone density, fewer osteoporosis fractures and lower risk of hip fractures
• Lower the risk of colon cancer and breast cancer
• Lower the risk of diabetes type 2
• Promotes independent living
• Reduce mild anxiety, dementia and depression
• Reduce the risk of heart disease, stroke and heart attack
• Lower deaths from all causes

Routine

• 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.
• Cutting out certain food groups altogether could prevent you getting the important nutrients and vitamins your body needs to function properly.
• 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.