As you revisit your goals from week 1, think about what has been achieved in the first 10 weeks and what requires further effort. When you are setting new goals, consider a mix of short and long-term objectives, extending beyond the number on the scale. While numerical goals are practical, acknowledge the broader impact on your health, exercise, confidence, social life, and more. Your weight loss journey is so much more than simply weight loss, so it’s important you shift your focus beyond food and weight, recognising the holistic improvements in your life.
Often, celebrations can involve fancy food or alcohol which may impact your progress. Whilst it is important to ensure you don’t restrict the foods that you enjoy to avoid bingeing, it’s also important to consume them in moderation to avoid weight gain. To avoid the emotional aspect of food which can lead to overconsumption, think of ways to celebrate your successes in ways that don’t involve food and alcohol to keep yourself motivated whilst sustaining your success.
With that in mind, let’s consider non-food-related celebrations to detach from emotional eating, sustaining your weight loss efforts so you can keep up the excellent work!
1. Get Some New Workout Gear:
Treat yourself to a new set of workout clothes or shoes as a reward for your hard work.
2. Plan a Spa Day:
Schedule a relaxing spa day or a massage to pamper yourself and unwind.
3. Buy Yourself a New Outfit:
Update your wardrobe with a clothing item that makes you feel confident and stylish. Make sure you buy new clothes as you lose weight, rather than waiting until you achieve your weight loss goal, as this will keep you feeling good on your journey!
4. Create a Vision Board:
Visualising your goals can help them feel more achievable and realistic. Get creative and enjoy an evening of crafts and goal setting for the future you.
5. Plan an Activity:
Consider an activity that was previously out of reach and make plans to engage in it. Your weight loss journey not only enhances your health but also unlocks opportunities for activities that were once inaccessible.
6. Organise a Weekend Away:
For a bigger milestone, consider treating yourself to a weekend away to recharge after your hard work and celebrate your success!
Activity: Create a Vision Board
Download our Create a Vision Board Worksheet to put your goals down on paper! This is a creative activity that will allow you to visualise your goals and remind you why you are embarking on this journey even on the hardest of days.
By reaching this point you are achieving incredible things and should be proud of what you’ve achieved so far. At SheMed, we are elated that you are succeeding on your weight loss journey and continue to work alongside us. Don’t stop here, keep up that motivation by recognising what you’ve achieved so far and pushing yourself forward to further health and wellbeing for your future self.
Sleep is super important. Did you know that we spend about one-third of our lives doing it? How we sleep also affects how we feel when we're awake, so it's crucial to get the right amount for good mental and physical health. While there's no one-size-fits-all rule for how much sleep we need, getting too little can lead to long-term health issues with our heart, metabolism, respiratory system, and immune system. It can also mess with how we think, react, work, learn, and relate to others. This week, we’ll explore how sleep not only helps us feel rested, but helps to keep our whole body in good shape1.
Light plays a crucial role in controlling your sleep cycle by signalling to your brain that it is daytime when it hits your eyes. This information is then transmitted to the rest of your body through the sympathetic and parasympathetic nervous systems, regulating various bodily functions. In the morning, the transition from darkness to light causes cortisol levels to increase, promoting wakefulness. At the same time, the neurotransmitter adenosine and the hormone melatonin accumulate throughout the day, triggering sleep when they reach a certain level. However, substances like caffeine and certain drugs interfere with this process, in turn affecting sleep2.
Sleep happens in two main stages: Non-REM (Non-Rapid Eye Movement) and REM (Rapid Eye Movement). You go back and forth between these stages around 6-8 times a night. In REM, where dreams pop up, your eyes move quickly, and your brain gets busy while your muscles relax. Non-REM has a light part where your body unwinds and vital signs slow down, and sleep, which involves significant repair, leaving you refreshed when you wake up. These sleep stages contribute to overall well-being and health3.
Together, Let’s Consider How Sleep Prevents Long-Term Health Conditions:
1. Heart and Circulatory Conditions:
During non-REM sleep, your blood pressure falls. If you don’t get enough of this phase of sleep, or awake too often, your body is at higher risk of conditions such as heart attacks, coronary heart disease, high blood pressure, obesity and stroke4.
2. Metabolism:
Your liver, fat, and muscles have internal clocks that affect how your body deals with fat. If you don't get enough sleep, it messes with hunger hormones, insulin response, and can lead to overeating, less activity, and metabolic syndrome, contributing to weight issues5.
3. Respiratory Conditions:
While sleep supports lung function, disrupted or not enough sleep can make respiratory issues like sleep apnea and asthma worse because we take in less oxygen when we sleep6.
4. Immune System:
Quality sleep strengthens the immune system by producing infection-fighting cytokines. On the flip side, chronic sleep deprivation weakens the immune response, making you more prone to getting sick7.
We get how important sleep is, but being overweight can mess with your sleeping patterns. People who are overweight often deal with sleep issues like insomnia, restless leg syndrome, and sleep apnea8. Unfortunately, not getting enough sleep can also mess with hormones that control your appetite, making you hungrier and increasing the time you might snack. This lack of sleep can leave you feeling extra tired, making it harder to motivate yourself to exercise. All in all, the reduced sleep, increasing food intake and reduced exercise will lead to weight gain9.
We now know how important sleep is for our overall health, as it affects many of your body’s systems. Not getting enough sleep or enough quality sleep raises your risk for heart and respiratory problems and affects your metabolism and ability to think clearly and focus on tasks. All of these components are essential in everyday life, and will support your weight loss journey to make the right decisions, stay healthy, and keep you motivated.
Activity: Improving Sleep
Download our Improving Sleep Worksheet to practice sleep-supporting activities that will improve your quality of sleep as well as optimising your weight loss journey.
Remember, improving your sleep isn’t a one size fits all task. That’s why we encourage you to try a range of different techniques and see what works best for you! Sweet dreams!
References:
Weight loss is a multifaceted journey during which we can often be met with emotional highs and lows. It's crucial to acknowledge and embrace these feelings without judgement. Some weeks you will smash your goals, other weeks you may fall short. However, it’s important to set realistic expectations during the weight loss journey. Remember having unrealistic goals can lead to frustration and negatively impact emotional well-being. The aim is to focus on progress rather than perfection.
It is important you are kind to yourself throughout your journey, maintaining self-compassion in order to create a positive mindset and stay motivated. Think about a friend experiencing a similar journey, you wouldn’t think badly of them for their dips, but instead you would offer them support and a compassionate ear to understand their challenges. Do this for yourself, making sure you acknowledge the journey you are on and how far you have come already.
You may have begun your weight loss journey to build confidence and feel good in your body. Let’s explore below how we can cultivate self-esteem by celebrating non-scale victories and personal achievements to reinforce a positive self-image.
Cultivating Positive Body Image
1. Redefine Your Ideal Body Image:
Challenge societal norms and redefine your ideal body image. Explore the reasons why you find your friends beautiful, inside and out, and challenge the internalised beliefs you have about the way our bodies should appear. Remember, we are all unique based on our genetics and even if we all ate and exercised the same, we’d still have different body shapes. It is important to embrace our uniqueness rather than trying to fit into a mould which isn’t right for us.
2. Mindful Eating and Body Connection:
Mindful eating is a process of experiencing all your senses whilst eating, rather than just rushing through a meal. Listen to your hunger and fullness cues and experience how these signals allow you to connect with your body.
3. Buy Clothes That Fit Your Body Now:
Don’t worry about what your body will end up “fitting into”, but instead buy clothes that make you feel good now and will motivate you forward on your journey. Feeling good about yourself and your body will have such a positive impact and you deserve to feel confident!
4. Engage in Physical Activity:
This will not only support your weight loss journey as we discussed in week 3, but it will help you to feel good by releasing endorphins and finding activity you enjoy.
5. Cook and Eat Nourishing Meals:
Help yourself to feel energised and ready to go by preparing and eating healthy meals that you enjoy. Find new recipes, try new foods, and explore different cuisines to grow your excitement of your weight loss journey!
6. Focus on Your Body as a Whole1:
Rather than just your shape and size, focus on what your body allows you to do. This could be laughing with your friends, climbing a mountain, painting a piece of art. No matter what it is, remember you are more than a number on a scale.
7. Know You Are More Than Just a Body:
You are more than just your body, you are your personality, talents, achievements and so much more. What is it that makes you unique that you like, or others like (if you cannot point out what you like right now), that makes you special.
8. Revamp Your Social Media:
Before your weight loss journey you may have followed accounts that shared images of your ideal body type. Unfollow these accounts if they make you feel bad, and follow accounts that support positive body image and encourage you to love the body you are in.
Tips for Negative Body Image Days2,3:
1. Think About What You’re Feeling:
Bad body image days are often triggered by uncomfortable emotions and we take this out on our reflection. Try to understand if something has made you upset, and work through it instead of taking it out on yourself.
2. Engage in Activities That Make You Feel Good:
Distract your attention from your body and focus on what makes you happy.
3. Reach Out to Your Support Network1:
Surround yourself with people who care about you and make you feel good. Talk to them about how you are feeling and ask them to remind you why they love you, regardless of your body.
4. Write Down Positive Affirmations1:
Whether you journal these down to remind yourself of them, or pin them around your house for negative days, remind yourself of why you are on this journey and that you are worth it.
5. Go Gently With Yourself:
You may have goals in mind which you haven't achieved yet in terms of your body, but remember this journey is more than just your appearance. You are developing a healthier and happier life for yourself, and this should be your priority over aesthetic based goals.
To sum it up, remember that your weight loss journey is unique to you. The number one tip we can give for your weight loss journey is do not compare yourself or your journey to others. Embrace it with love, patience, and understanding. By prioritising emotional well-being and fostering a positive body image, you're not only transforming your body but also nurturing your soul.
Activity: Cultivating Positive Body Image
Download our Cultivating Positive Body Image Worksheet to explore your relationship with your body and to understand how you can find compassion and joy for your body, honouring it in the way that you should.
Remember, with the rise of edited photos and cultural pressure to look a certain way, cultivating positive body image can be a challenge. It’s important to reflect on your emotions towards negative body image triggers, and to understand how you can navigate them going forwards to ensure you feel good about yourself and don’t let negative body image thoughts hold you back.
Body image is a term that is often used to describe how we think and feel about our bodies. We all come in different shapes and sizes, which makes us unique. Our thoughts and feelings about our bodies can impact us throughout our lives, affecting the way we feel about ourselves and our mental health and wellbeing.
Having body image concerns is a relatively common experience and is not a mental health problem in itself. However, it can be a risk factor for mental health problems. Research has found that body dissatisfaction is often associated with a poorer quality of life and poor emotional wellbeing. It is also thought to increase the risk of unhealthy eating behaviours such as stress eating, binge eating and eating disorders1. This highlights the importance of understanding our body image, and making sure we are kind to ourselves when experiencing negative body image thoughts.
There is research to suggest that those who are overweight may struggle with body image issues as a result of the stigmatisation of obese individuals. In turn, these messages are internalised making people feel badly about the way that they look2. Whilst weight loss is not the only answer to improved body image, research suggests it may play a role for some3.
Together, let’s explore body image and understand how we can work to improve this to better support our mental and physical health.
What Causes Body Image Concerns1?
How our experiences and environment affect our body image will differ for everyone. However, overall, the research suggests that body image can be influenced by:
1. Comments From Others:
The way that our family and friends speak about their own or our bodies can impact how we feel about our body image.
2. Ideal Body Types:
The pressure to look a certain way to match cultural or societal ideals can influence how we view our unique body types.
3. Social Media:
Exposure to images of idealised or unrealistic bodies which lack diversity can impact our perception of our reflection.
4. Health Conditions:
Long-term health conditions that impact our weight may lead us to feeling angry or demotivated as no matter what we try we cannot achieve our goals.
5. Gender and Sexuality:
Discrimination, intersectionality, and expectations can contribute to body dissatisfaction based on gender and sexual orientation.
6. Personal Experiences:
Traumatic events, bullying, or teasing related to appearance can influence body image by internalising comments.
7. Peer Comparisons:
Comparing oneself to others, especially peers or individuals, can affect body image perceptions.
8. Physical Activity Levels:
Engagement, or disengagement, in sports or fitness activities, and the associated emphasis on physical performance, may influence body image concerns if we are unable to obtain a body type desired by society or without our sport.
9. Mental Health:
Conditions such as depression, anxiety, or eating disorders can profoundly impact how individuals perceive their bodies.
The Impact of Negative Body Image:
1. Diet and Exercise:
Stress, a poor diet and excess weight can impact neurotransmitters that control our mood. In turn, this can affect body fat distribution and negatively impact our body image4.
2. Relationships and Intimacy:
Poor body image can hinder relationships and intimacy by causing insecurity, reduced self-esteem, and difficulty in being fully present and comfortable during intimate moments5.
3. Low Self-Esteem:
Fostering negative perceptions of one's appearance, this may lead to diminished self-worth and confidence, and potentially contribute to mental health challenges such as anxiety and depression6.
4. Social Isolation:
Individuals may feel self-conscious, fear judgement from others, and withdraw from social interactions, diminishing their overall sense of connection and belonging7.
5. Employment:
Heightened self-doubt and poor confidence may impact someone’s development. Poor body image can lead to social isolation and hinder task performance, for example it may affect an individual's ability to meet clients or go to work1.
Whilst body image can have a big impact on our lives, there are a number of actions that we can take to improve how we feel about our bodies. This helps us to protect, promote and maintain a positive body image throughout our lives.
Those Steps Could Be1:
1. Talk to Someone You Trust:
Share your concerns with a friend, family member, or healthcare professional. They will be able to help you work through your concerns and appreciate things about yourself other than the way you look.
2. Clean Up Your Social Media:
Unfollow accounts that make you feel bad about yourself, and follow body positivity accounts which embrace the diversity of body types that exist in our society!
3. Set a Positive Example:
By talking about yourself in a positive way, not only will you support your own mental health but this will help others to see themselves in a positive light as well.
4. Understand Your Emotions:
Often when we have poor body image days, the cause is not really our body but other emotions we are feeling. Acknowledge your feelings and be inquisitive - what is really going on right now for you?
5. Change Your Language:
Our society has become obsessed with talking about everyone’s bodies in a casual way. Comments like “You’re looking great, did you lose weight?” might feel good in the moment but reinforce the notion that smaller bodies are better.
6. Stay Active:
A healthy amount of exercise each week can make us feel better about our bodies, encourage a good mood and decrease stress. Find something that you enjoy and that makes you feel good this in turn will help to increase your confidence and mood!
In summary, recognising the factors behind poor body image is essential to promote positive mental and physical health. Its impact on our social lives, self-esteem, and health highlight the need for promoting body positivity and self-compassion. By challenging societal norms, we can create a more inclusive environment, fostering self-acceptance and empowering individuals to lead fulfilling lives beyond narrow beauty standards.
Activity: Social Media Cleanse
Social media has its pros and cons. It allows us to connect with friends and family, and find communities for instances like your weight loss journey. However, it also allows us to find unrealistic images and make ourselves feel bad about the way that we look.
Download our Social Media Cleanse Worksheet to support your mental health and weight loss journey by following accounts that support and motivate you by making you feel good about yourself.
Remember that a social media cleanse is a personal process, and it's essential to tailor it to your specific needs and preferences. Nobody needs to know who you follow, or don’t, and it’s okay to do what feels right for you.
At the heart of every successful weight loss journey lies a fundamental healthy relation with food and the understanding of calories. This week, we unravel the intricate relationship between calorie intake and expenditure, guiding you toward the creation of a balanced and sustainable caloric deficit. By identifying hidden sources of excess calories and mastering portion control strategies, we aim to empower you with the essential tools for making deliberate, calorie-conscious choices that align with your goals.
In April 2021, the regulations came into play in the UK requiring restaurants, cafes and takeaways in England to provide calorie information1. It is important that you have an understanding of calories and the impact on your weight loss journey.
The term "calories" is now being more commonly used, not only on menus but it is also used frequently to support individuals to understand the food they are consuming. There are many different calorie tracking solutions out there, but what exactly are calories, and why do they matter?
In simple terms, calories can be thought of as the units of energy fuelling our bodies. They are a measure of how much energy is packed into the food and drinks we consume2. You'll find this energy information neatly listed on the packaging of your favourite snacks and beverages, often labelled as "kcal”.
Understanding calories is like having a secret code to decipher how much "fuel" you're giving your body. It's a vital piece of information, especially if you're keeping an eye on your overall health and well-being. A simple way of thinking about it is as your body's way of budgeting energy. If you consume more calories than your body needs, it might store the excess, potentially leading to weight gain. On the flip side, if you consume fewer calories than your body requires, you may lose weight.
As well as above, when considering calories you could also explore:
1. Understand Portion Sizes:
There is no need to say goodbye to your favourite food. Instead become more mindful of the portion size you’re going to eat. This way you are not depriving yourself of the food or drink you love, but instead being more thoughtful in the amount you are consuming. This is a small step that can make a big difference3.
2. Become Calorie Mindful:
Learn to become a detective in spotting concealed calories in your diet. This could be in everything from your innocent-looking drinks to sugary snacks. Check labels for added sugars and fats to help you to recognise hidden extras, but don’t obsess over them.
3. Choose Nutrient-Dense Foods:
Opt for whole, nutrient-dense foods (e.g. brown carbohydrates instead of white) that provide essential vitamins and minerals without excess calories that keep you feeling satiated for longer. Additionally, fibre-rich foods like fruits, vegetables, and whole grains can help you feel full for longer periods, aiding in calorie control.
4. Prioritise Protein:
Include lean protein sources in your diet (e.g. chicken, eggs, beans and legumes). Protein helps you feel full and preserves muscle mass during weight loss.
5. Limit Processed Foods:
You can still enjoy your favourite snacks but learn to actually enjoy them by having them in moderation. Processed foods often contain hidden sugars and unhealthy fats.
6. Get Adequate Sleep:
Lack of sleep can disrupt hunger hormones, potentially leading to overeating. Get out week 9 to find out more about sleep and weight maintenance.
7. Stay Consistent:
Consistency is key. Sustainable weight loss comes from making long-term, healthy lifestyle changes that you will learn through this programme, rather than relying on short-term, restrictive diets. As we conclude our exploration into the basic understanding of calories, the importance of a balanced relationship with food becomes clear in your weight loss journey. Remember, it's not about deprivation but about making thoughtful, calorie-conscious decisions. Small steps, like mindful portions and detective-like label checking, can make a remarkable difference. Here's to your empowered, health-conscious future!
Remember, understanding calories is a way to enhance your weight loss journey but it shouldn’t become your only focus. Appreciate the food on your plate for the nutritious benefits it will provide, as well as the tastes, smells, and textures that are on your plate which were absent before.
Activity: Get to Know Your Calories3
Download our Understanding Calories worksheet to learn more about the nutritional information on food packages, and how you can use this information to enhance your weight loss journey!
While a well-rounded diet should ideally provide all the nutrients your body needs, supplements can serve as valuable complements. This week, we'll explore the world of supplements, discussing their role in supporting weight loss and overall health.
Today, we have a huge amount of readily accessible information available through the internet or Social Media. It is important to consider if this information shared with you is truthful. Unfortunately, there is a lot of unsolicited advice or unqualified individuals with a hidden agenda that can share information to highlight the “benefits” of their products. With access to this conflicting information, it can be confusing to understand the most appropriate supplement for your weight loss journey. From vitamins and minerals to herbal supplements, we'll provide insights into the most popularly searched vitamin supplements, making informed choices tailored to your individual needs.
Below, we’ve used information from the National Institute of Health to summarise the supplements which may support your weight loss journey14.
Supplement
Researched-back weight loss
How?
African mango
Maybe
Reduces leptin and inhibits fat production
Beta-glucans
No
Thought to increase satiety and slow glucose absorption
Bitter orange
May increase metabolism and energy expenditure
Caffeine
Stimulates the nervous system to increase energy expenditure
Calcium
No - but associated with protein
Thought to increase fat breakdown and reduce fat absorption
Capsaicin
May reduce energy intake
Carnitine
Breakdown of fat
Chitosan
Thought to bind to dietary fat to reduce fat deposition
Chromium
Thought to reduce hunger and promote fat loss
Linoleic acid
Thought to increase fat breakdown and reduce fat production
Glucomannan
Thought to increase satiety and fullness
Green coffee bean extract
Stops fat accumulation and increases glucose metabolism
Green tea extract
Yes
Increases energy expenditure and reduces fat absorption
Guar gum
A bulking agent used in foods to increase satiety
Hoodia
Suppresses appetite to reduce food intake
Probiotics
Alters the gut microbiome to change appetite
Pyruvate
Increases fat breakdown and energy expenditure
Raspberry ketones
Alters breakdown of fat
Vitamin D
No mechanism explained
White kidney bean
Alters carbohydrate breakdown
Yohimbe
Increases adrenaline.
As you can see, the evidence surrounding weight loss supplements is inconclusive and requires a lot more work before we make conclusions regarding their role in weight loss. Therefore, we suggest consuming a balanced diet which includes important vitamins and nutrients from natural sources. We highlight these below and where you can find them.
Vitamin D:
Several clinical trials have explored the link between vitamin D supplementation and obesity, however no conclusive results have been drawn1. However, vitamin D is essential calcium and phosphate absorption to keep bones, teeth and muscles healthy.! You can gain vitamin D from foods such as oily fish, egg yolks and fortified products (e.g. cereal), however it’s recommended that adults take vitamin D supplements in the autumn and winter as the body makes vitamin D naturally from sunlight, which is less available during these seasons2.
B Vitamins:
B vitamins, particularly B6, B12, and Folate, play roles in energy metabolism. They are often included in weight loss supplements. A few studies have shown a link between vitamin B12 deficiency and obesity, however human studies are lacking3. Vitamin B12 can be gained naturally from foods such as fish, meat, poultry, eggs, and dairy products4, and if you are struggling with B12 deficiency symptoms you should speak to your GP. However, it is not recommended that you have B12 injections purely for weight loss.
Calcium:
Calcium is involved in fat metabolism. Studies suggest a link between higher calcium intake and lower body weight or less weight gain over time. This may be due to calcium reducing fat cell concentrations by impacting hormone levels or by binding to dietary fat, preventing its absorption. However, the explanation could also be that dairy products, with added components like protein, may further influence body weight through effects on appetite-regulating hormones5. Further research is needed to understand the role of calcium in weight loss.
Iron:
Iron is essential for transporting oxygen in the blood. Research suggests that iron doesn’t have an impact on metabolism, however individuals with an iron deficiency may experience fatigue, which could affect their ability to exercise for weight loss6. If you are experiencing symptoms of an iron deficiency, you may want to consider adding iron-rich foods to your diet such as dark-green leafy vegetables (e.g. curly kale), iron-fortified cereals and bread (check the label), dried fruit (e.g. apricots) and pulses (e.g. beans)6. Taking iron supplements or getting iron infusions will not instantly result in weight loss, and should not be used as a weight loss tool.
Omega-3 Fatty Acids:
Omega-3s, found in fish oil supplements, are associated with various health benefits such as improved skin, reduced depression and improved heart health7. The studies associated with omega-3 fatty acids show inconclusive results relating to weight loss, where some individuals report an increased appetite and others reduced8. So omega-3 fatty acids can support your health, but might not impact your weight.
Green Tea Extract:
Green tea extract contains antioxidants and catechins, which are believed to have metabolism-boosting properties. The active components in green tea linked to weight loss are caffeine and catechins, particularly epigallocatechin gallate (EGCG). Green tea may help reduce body weight by boosting energy expenditure, enhancing fat oxidation, and decreasing fat absorption. It could also lower carbohydrate digestion and absorption9.
Fibre Supplements:
Fibre is known for promoting a feeling of fullness, however whilst fibre supplements may be used to support weight loss by reducing overall calorie intake, you would be better to get fibre naturally in your diet rather than as a supplement form. Consuming fibre as part of a healthy diet will mean you also gain a range of vitamins and minerals from whole foods. These could include wholemeal options (e.g. bread, pasta, rice), keep the skin on your vegetables, choose high fibre cereals (e.g. weetabix, bran flakes), have fresh fruit rather than juice10.
Protein Supplements:
Protein is important for muscle maintenance and can contribute to a feeling of fullness. Studies have shown that consuming high-protein foods maintains satiety for a longer period, leading to a reduced calorie intake11. Additionally, studies have shown that calorie restriction (required for weight loss) can cause muscle and fat loss which slows metabolism and may facilitate weight regain post-diet. Conversely, sufficient protein intake and strength training help prevent muscle loss and maintain a healthy metabolism11. Protein supplements, such as whey or plant-based proteins, are commonly used in weight loss efforts as they are convenient and easily accessible. However, you can gain adequate protein from your normal diet by choosing options with a higher protein content e.g. greek yoghurt, chicken or tofu, dark-leafy greens and eggs12.
Probiotics:
The human microbiota, surpassing human cells in number, primarily reside in the colon and play vital roles in health. They influence energy extraction, expenditure, and storage. While mouse studies suggest a link between gut microbiota and energy dynamics, results in humans remain inconclusive. There's speculation that manipulating gut microbiota, possibly through probiotics found in foods like yoghurt or supplements, could prevent or treat obesity13. Probiotics vary widely, with genera like Lactobacillus, Streptococcus, and Bifidobacterium. However, the impact on body weight depends on factors like strain, dose, duration, and user characteristics, necessitating further research for a comprehensive understanding in humans14.
Activity: Meal Planning
Download our Enhance Your Meal Plan worksheet to ensure that your meal plan ticks all the boxes you need to optimise your weight loss journey through the food you eat!
Remember, meal planning is about how the elements of your diet contribute to your overall health. It is important to gain a range of nutrients from your diet, but don’t worry if some days are less nutritious than others. We want to create a balanced lifestyle which improves your health, and worrying about hitting your nutrient target will only create a stressful situation. If you can find foods you enjoy that make you feel good and have good nutritional content, then you’re onto a winner!
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