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HeAltH & WellneSS

Carrying the WEIGHT of lockdown?

CaRRying The WeighT

oF loCkDoWn?

by Caylin gooDChilD

The past few weeks of lockdown we should also check the time for meals. This 5. ChooSe Whole gRainS
creates more structure in eating patterns, and
Whole grains include oats, brown rice, barley,
have possibly resulted in many also prevents us from getting extremely hungry, buckwheat, bulgur, quinoa, whole-wheat
resorting to comfort eating, then resorting to eating any food, in any quantity. couscous, whole-wheat bread and corn. A diet
Everyone’s pattern is different, so find one that
rich in whole grains has been shown to reduce
increased snacking, unusual works for you, your lifestyle, your goals and one the risk of heart disease, type 2 diabetes and
cravings, less or no exercise, and which you can maintain. obesity. About a quarter of your plate should
consist of whole grains.
likely some weight gain. 3. aRe you DRinking youR CaloRieS?
Drinks are also a way that extra calories can 6. geT MoVing
To get you back on track, here are sneak in, without even making us full. Take a Increasing your physical exercise helps your
simple cup of coffee, for example. The coffee
body burn more calories than it would if you were
some helpful tips! itself has minimal calories, but by adding just sitting down. Remember that exercise should
a quarter cup of full cream milk and two be a celebration of what your body can do, not
1. WaTCh youR SnaCkS teaspoons of sugar, the calories increase to 69. punishment for what you ate. Find something
Snacking can so easily increase your calorie If you have this three times a day, over a period that you love, be it dancing, jogging, cycling,
intake beyond what your body needs. Certain of one month, you will have taken in swimming, skipping, brisk walking or playing
Cheryl Muller: Action coach,
snacks can also be loaded with refined sugars 1 449 calories, merely from coffee. This is equal sport. This way, you would want to engage in
business coach
and unhealthy fat, which negatively impact your to about 18 slices of bread. We can avoid this the activity, making it a lifestyle choice, instead
body beyond weight gain. Where should we start by swopping to low-fat or fat-free milk, and by of a ‘quick fix’. The World Health Organization
when it comes to snacking? Firstly, have fresh reducing (and ultimately avoiding) the sugar we recommends at least 150 minutes of moderate-
fruit and vegetables readily available. These are add to our drinks. Also, when it comes to cold intensity or 75 minutes of vigorous-intensity
filled with fibre and nutrients, which both nourish drinks, rather choose the sugar-free options, or aerobic physical activity throughout the week.
the body and keep us fuller for longer. Secondly, fruit juice which you can dilute to half water and
if you don’t keep it, you can’t eat it. Simply not half juice. If you feel that you require assistance to maintain
purchasing unhealthy snacks whilst shopping will a healthy weight, see a dietitian. Dietitians
prevent you from being able to easily grab them 4. TRiM The FaT can provide you with an individualised eating
when you feel your cravings coming on. Thirdly, Fatty pieces of meat, or chicken with the skin plan, or give insight about the foods you eat
check your thirst levels. We often confuse thirst on, is another way that extra calories can and how they affect certain medical conditions.
and hunger. Having a glass of water before make their way into your meals. Always look Remember, weight-loss is not a ‘one-size-fits-all’
opting for a snack is a good way to check if you at how much fat various proteins contain. For approach.
really are hungry. Aim to drink at least eight example, 100 grams of wors has about
glasses of water per day. 19 grams of fat, whereas tuna (in brine) has Caylin Goodchild Dietitian, MSc Dietetics
less than 1 gram of fat. Opt for lean proteins Concourse Medical & Dental Centre, Lonehill
2. eaT aT RegulaR TiMeS such as fish, chicken without the skin, lean Tel: 011 465 2419
In the same way that we check the time to attend mince, eggs, or legumes such as beans, lentils Email: goodchild.diet@gmail.com
a meeting or pick our children up from school, and chickpeas.

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