Bikinis may have been firmly put away for this year, but many of us are still fighting a losing battle with the bulge. Lucky for us nutritionist Dr Sarah Schenker joined us on Facebook for an hour long Q&A to answer your diet and weight management questions with some expert advice.
Here are her top tips from the Q&A:
1. Unfortunately there is no diet than can dictate where we lose our weight from. The right type of exercise can help a little bit, a cardio programme of running and core strength exercise will help you burn fat and improve your inner muscles but you may also end up losing weight from your face or somewhere else you don’t want to lose it from. It’s all down to lucky or unlucky genes. A good healthy diet will give you the wellness factor and help you get through tough exercise sessions.
2. The odd run here and there won’t help and can make things worse as you perceive you have burnt more calories that you actually have and then allow yourself a treat. I would advise high intensity short exercise 4-5 times a week. Use the weekend too, long bike rides and hikes are great!
3. Our metabolism slows with each decade as our muscle mass declines. Boost your metabolism with some strength and body conditioning exercise. If you can’t get to the gym, buy yourself a DVD and fit in once the kids are in bed.
4. Weight loss to begin with is 80% what you eat and 20% exercise, as you lose more weight the exercise becomes more important. Focus on getting the 80% right in your diet and the weight should start to come off.
5. Healthy skin depends on a good intake of vitamin C, beta carotene and vitamin E, so include red peppers, melon, mangoes, carrots, green leafy veg and whole grains and healthy oils like rapeseed, olive and always have a handful of nuts as a snack.
6. There are no miracle cures – or nobody would have a problem! But, if you put in the effort with healthy eating, controlled portions, regular exercise and a bit of willpower, supplements (such as raspberry ketone or green coffee) may help you on your way.
7. Intermittent fasting such as the 5:2 or the variations on that theme are incredibly successful for some people when it comes to weight loss. If you haven’t already, consider this. If not make a strict rule with yourself – no snacking at all between meals, only water and get your appetite under control.
8. Exercise is key to managing your weight in Polycystic Ovary Syndrome. I know it will be hard at first but it’s a crucial part. Also focusing on low GI foods is important, so oats, apricots, green leafy veg, high protein yogurts and soya products will keep blood sugar levels stable.
Got an idea for our next Q&A sesh? Drop us a line at firstname.lastname@example.org with your suggestions!