Does dieting work alone?

With summer coming to an end and the colder days and nights start to draw in, dieting is probably the last thing on your mind, but it can actually be a good time to start if you want to get in shape for Christmas.

Many men and women try multiple ways to lose weight often unsuccessfully. It may be that they find a diet that ensures they start to drop the pounds but it isn’t sustainable so after a few weeks to a month they give up. For a diet to be successful it needs to be a lifestyle change not just a temporary fix if you want the weight loss to be permanent. Often dieting in its own is tough but by increasing your exercise too, you don’t have to cut as many calories.

Before you start cutting the calories, try incorporating half an hour to an hours exercise every day. Try and find something you enjoy whether it be walking, swimming or yoga. Once you have got in to a routine with your exercise you should then find it easier to cut down on a few hundred calories. This will really ramp up the weight loss and you probably won’t even notice you are dieting.

How to manage a food allergy

If you or your child has a food allergy you need to think very carefully about how to manage it. There are different degrees of food intolerance. For some people certain foods or ingredients in food make them have a bad stomach or possibly be sick, for others they may come out in a rash or even have a life-threatening reaction which can cause them to stop breathing. Lot’s pf people that have an allergic reaching to nuts or eggs find that it can be very serious. Often, they need to carry an epi pen with them wherever they go and make sure that they do not eat anything that contains the food they are allergic too. Some people can even have an allergy to a food that is in the air, so for example, if you have a nut allergy, sometimes even being in the same room as nuts could start you off.

Although this can be very hard to manage at times, especially if you are out for a meal or away on holiday, once you have gotten used t what sorts of foods to what out for, it can become a little easier.

Does eating healthy help you avoid getting ill?

You often hear the phrase an apple a day keeps the doctor away, well is there any true in the matter that eating healthily will mean you are less likely to get ill? Well, this all depends on the type of illness, for example you may be less likely to catch a cold if you eat healthy as certain fruit and vegetables contain vitamins and minerals that help the bodies natural defences. If you have the optimal amount of these vitamins and minerals then your body should work hard to try and avoid you catching anything or becoming ill but with some infections or disease this may not be the case. Sometimes it doesn’t matter how well you try and look after yourself, you may still get ill. Eating healthy can also help you recover quickly though and has other health benefits too. It’s not just about eating healthily, its also about exercise. You need to do a certain amount of exercise to ensure that you maintain a healthy weight and look after your heart. If you are unsure of what you should be eating to be healthy or what sort of exercises you should do then you can go on the NHS website where a lot of useful information can be found.

Do fasting diets really work and are they good for you?

Fasting diets have been around in some from for a long time now. The idea of a fasting diet is that you deprive your body of food for a certain amount of time. During this time your body will start to use the supplies of fat reserves up helping you lose weight. Often people refer to the 5:2 diet which allows for a reduced calories intake for 2 days and then eating regularly for five days. Over the last year or so, many people have found that this does not seem to be very effective for them as they need to either reduce their calories on the other 5 days too or swap and have reduced calories for 5 days and eat normally for two.

There are very mixed reviews on whether these sorts of diets are good for you or not, but they are proven to help with weight lost. If you are overweight and this is putting you at increased risk of other health issues then this form of dieting may actually help your overall health. If however you have other underlying medical issues or should not reduce your calories intake significantly for other reasons then this may not be suitable.

Are calories counting apps useful?

If you are trying to lose weight then you may find it easier if you are using diet tools such as apps that can help you keep track of what you are doing. Many apps such as My fitness pay and the NHS app allow you to put in details of your current weight, activity level and goal weight and then tell you how many calories you should be having a day. They can also tell you how much of each food group you should be consuming on a daily basis.

These apps can be great at allowing you to see what you need to do to make a difference. You can add food and drink that you consume throughout the day to see ho many calories you have had and how many you have left. This can then make it easier for you to meal plan.

The apps are often quite easy to use and allow you to look up foods, scan barcodes or input the details yourself. This is a great way of seeing where you may be consuming calories without even realising it. The odd biscuit here and there and those few chicken nuggets that you eat when dishing out the kids tea really can add up and make you go over your allocated amount of calories for that day.

Is running a good exercise when trying to lose weight?

When it comes to losing weight we all know that its not just about the foods we eat but also the amount of exercise we do. The more vigorous the exercise the more calories you will burn, so therefore running can be useful when trying to lose weight and get fit.

When doing any sort of exercise it is important to do it carefully and try not to push yourself too quickly. You want to gradually build it up so that you are able to maintain that level of exercise. Push too hard and you may find that you injure yourself and have to stop altogether.

When it comes to eating, a balanced diet is the way to go. You should try and eat three healthy meals a day and cut down on sugars and processed foods as much as possible. It is very easy when exercising to over eat as often you can feel extremely hungry once you have finished. Make sure that you have a healthy snack or meal to eat once you have finished and always have a large glass of water as this will help you to feel full.  Keep track of how many calories you have burned during your workout and be sure to not consume additional calories above this.

Are you feeling more sleepy than usually?

There can be many reasons as to why you are feeling sleepy during the day. It can be that you just need more sleep if you are not getting enough at night or keep waking during the night. There are also medical reasons as to why you may be feeling tired. Lack of vitamin B12 is often a cause of tiredness and brain fog. It often goes undiagnosed for years. Low iron or Ferritin levels can also cause you to feel lethargic. Blood cells carry oxygen around the body to the organs that need it to enable them to produce the energy they need to function. A lack of red blood cells means your whole body has to work a lot harder to get the energy it needs in turn making you feel tired. A full blood count will be able to show if you are lacking iron. You may need supplements for at least 6 months if your iron levels are really low.

An under active thyroid is another cause of feeling sluggish and tired. The thyroid produces thyroxine and this is what controls out metabolism. If this isn’t working as it should you may need to take medication to raise your levels back to normal.

Shopping for healthy foods on a budget

Healthy eating is very important if you want to look after yourself and ensure that you are giving your body what it needs to thrive. When it comes to eating healthily, you need to think about eating food whole foods such as vegetables, brown rice and lots of protein such as fish or meat. If you have been used to buying lots of processes or connivence food such as chicken nuggets or pies, then you may notice that your food bill suddenly costs a lot more when trying to eat healthy. Although this is the case, it doesn’t mean it’s not something that you should do. Eating healthy, whole foods will ensure that you are looking after yourself and that you your body functions to the best of its ability. It can also mean that you are fit and healthy enough to help fight off any illness that you may catch. Not many of us eat enough of the right foods every day, so even when you eat well you may still need to take a vitamin to top it up and ensure you are getting your daily recommended intake. Often when we start eating better, we feel worse for a few days but then you should feel a lot better and find that you have more energy and your mood and emotional well-being also improves.

When should you take supplements?

Now a days we are inundated with different vitamins and supplements that we can take. You have your standard victim in a – d for example but there are also a number of other vitamins or supplements that may have huge health benefits. Some of these supplements have been around for years, but knowing which ones you should take can be tricky.

There seems to be a link between taking vitamin d and lowering your risk of Corona virus. This link is still being investigated. It they have started to send out vit d to vulnerable people.

If you are trying to get pregnant you should be taking either a good pregnancy vitamin or at least flood acid as this has been proven to lower the risk of spina bifida.

If you are u sure as to what you should be taking it is always a good idea to ask your doctor. If you feel you may be low on something such as iron for example or is best to try and get a blood test to confirm it. If the doctor cannot really advise you as it is not something that is medically recognised then you may go and see a medical herbalist who will be able to discuss what vitamins, herbs abs supplements you should be taking.

How your gut health can affect a number of other functions

Gut health is something that people are now talking about more and more. There have been many programs that touch on gut health such as “You are what you eat”, and these can give us an insight in to how the food when eat,  drinks we consume and the medicines we take affect out gut. The gut is responsible for many different processes within the body such as immune response, digestion and even hormones. All these things are vital to our health and wellbeing and often if your gut is out of whack, you will notice a huge number of other physical issues start to appear.

There are a few ways in which you can improve your gut health. Firstly, you may want to give your diet a bit of an overhaul. Gluten can be very hard on our guts and lead to something called leaky gut. Cutting back on Gluten or cutting out completely can make many people feel a lot better and fix gut health issues. Probiotics can also be helpful to help restore the balance of good bacterial. Some medicines such as antibiotics kill off all sorts of bacterial regardless of whether it is good or bad. This can cause issues after each course so you may want to limit the amount of times you have them.