Tips to Support Weight Management
Kerry Locatelli, BNat
Weight management involves adopting a healthy lifestyle to maintain a body weight that is suitable for your overall health. This often includes a combination of balanced eating, regular physical activity, and behavioural changes. The goal is not only to achieve a healthy weight but also to sustain it over time.
What are common mistakes in weight management?
Skipping meals and fad diets
Lack of Physical Activity
Insufficient Sleep
Not Drinking Enough Water
What should I eat to manage my weight?
Focus on nourishment. Natural, whole, and unprocessed food as far as possible. Choose seasonal produce or snap frozen for optimal nutritional quality.
Eat a balanced plate. Protein, fat and fibre all increase satiety, which means they make us feel fuller for longer and can help us have more control over what we eat and how much we eat.
Protein- Build each meal around a quality source of protein. This includes lean meats, fish, eggs, tofu, beans, lentils and quality protein powders.
Vegetables- Add in a variety of colourful vegetables, both raw and cooked.
Fruit- Add in fruit, especially berries.
Carbohydrates- Choose complex carbohydrates. These include brown rice, wholegrain oats, quinoa, wholegrain breads and pasta and vegetables like kumara.
Fat- Include good quality fats. These include avocado and avocado oil, olive oil, and coconut oil.
What to be mindful of?
Reduce refined foods, high sugar foods and drinks, excess caffeine, and alcohol.
When we eat highly processed, refined carbohydrate or sugary foods, the body responds with a spike in insulin. The high levels of glucose in the bloodstream are quickly shuttled away into the cells to be used as energy, the excess gets stored as fat, and blood sugar levels drop. These fluctuations in blood sugar levels cause an increase in hunger and cravings for more sugary and high carbohydrate types of foods, which in turn causes another spike in insulin. The cycle of cravings, overeating and weight gain keeps going and it can feel very difficult to manage. This is often accompanied by a low mood.
When we change what we eat, it can have a profound impact on how our bodies function and how we feel.
Are there any supplements that can support weight management?
GO CAPSIMAX™ 1-A-DAY is a weight management support formula containing scientifically researched ingredient Capsimax®, Garcinia and Green Tea.
Capsimax® is a concentrated extract from red chili peppers (Capsicum annum)—the compounds that cause the sensation of heat when consuming spicy foods, It is a scientifically studied ingredient that helps support weight management.
Green Tea has antioxidant properties and helps support weight management, helps support energy production and a healthy metabolism.
Garcinia cambogia (also known as Brindle berry) contains an ingredient HCA (Hydroxycitric Acid), which is extracted from the rind of the fruit. HCA supports brain serotonin levels, to help support weight management, and helps manage appetite and cravings. It is stimulant free, helps support healthy fat metabolism and provides support for weight management.
Each VegeCapsule of GO CAPSIMAX™ 1-A-DAY contains:
- Capsimax™
- Garcinia cambogia
- Green Tea
- Iodine
- Chromium
The ingredients in this formula help support energy production and a healthy metabolism. They also help support balanced blood sugar levels, sugar cravings and a healthy mood.
GO Healthy is proudly made in New Zealand from imported and local ingredients. Always read the label and use as directed. Vitamins and minerals are supplementary to and not a replacement for a balanced diet. TAPS No PP3960
GO Healthy, Auckland. Available exclusively in pharmacies and health stores.