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Waterfall health & Wellness

carrying the WEIghT

of lockdown?

By Caylin Goodchild

The past few weeks of 2. EAT AT REguLAR TIMEs the skin, lean mince, eggs, or legumes
In the same way that we check the time
such as beans, lentils and chickpeas.
lockdown have possibly to attend a meeting or pick our children
resulted in many up from school, we should also check 5. choosE WhoLE gRAINs
Whole grains include oats, brown rice,
the time for meals. This creates more
resorting to comfort structure in eating patterns, and also barley, buckwheat, bulgur, quinoa,
eating, increased prevents us from getting extremely whole-wheat couscous, whole-wheat
hungry, then resorting to eating any
bread and corn. A diet rich in whole
snacking, unusual food, in any quantity. Everyone’s grains has been shown to reduce the

cravings, less or no pattern is different, so find one that risk of heart disease, type 2 diabetes
and obesity. About a quarter of your
works for you, your lifestyle, your goals
exercise, and likely some and one which you can maintain. plate should consist of whole grains.
weight gain. 3. ARE You DRINKINg YouR 6. gET MoVINg
cALoRIEs? Increasing your physical exercise helps
Drinks are also a way that extra calories your body burn more calories than it
To get you back on track, can sneak in, without even making us would if you were just sitting down.

here are some helpful full. Take a simple cup of coffee, for remember that exercise should be a
example. The coffee itself has minimal

celebration of what your body can do,
tips! calories, but by adding a quarter cup not punishment for what you ate. Find
of full cream milk and two teaspoons something that you love, be it dancing,
1. WATch YouR sNAcKs of sugar, the calories increase to 69. jogging, cycling, swimming, skipping,
snacking can so easily increase your If you have this three times a day, brisk walking or playing sport. This
calorie intake beyond what your over a period of one month, you will way, you would want to engage in the
body needs. Certain snacks can also have taken in 1 449 calories, merely activity, making it a lifestyle choice,
be loaded with refined sugars and from coffee. This is equal to about instead of a ‘quick fix’. The World Health

unhealthy fat, which negatively impact 18 slices of bread. We can avoid this Organization recommends at least 150
your body beyond weight gain. Where by swopping to low-fat or fat-free minutes of moderate-intensity or 75
should we start when it comes to milk, and by reducing (and ultimately minutes of vigorous-intensity aerobic
snacking? Firstly, have fresh fruit and avoiding) the sugar we add to our physical activity throughout the week.
vegetables readily available. These are drinks. Also, when it comes to cold
filled with fibre and nutrients, which drinks, rather choose the sugar-free If you feel that you require assistance

both nourish the body and keep options, or fruit juice which you can to maintain a healthy weight, see a
us fuller for longer. secondly, If you dilute to half water and half juice. dietitian. Dietitians can provide you
don’t keep it, you can’t eat it! simply with an individualised eating plan, or
not purchasing unhealthy snacks 4. TRIM ThE FAT give insight about the foods you eat
whilst shopping will prevent you Fatty pieces of meat, or chicken with and how they affect certain medical

from being able to easily grab them the skin on, is another way that extra conditions. remember, weight-loss

when you feel your cravings coming calories can make their way into your is not a ‘one-size-fits-all’ approach.
on. Thirdly, check your thirst levels. meals. Always look at how much fat
We often confuse thirst and hunger. various proteins contain. For example, Caylin goodchild Dietitian, Msc Dietetics
Having a glass of water before opting 100 grams of wors has about 19 grams Concourse Medical & Dental
for a snack is a good way to check if of fat, whereas tuna (in brine) has Centre, Lonehill, sandton
you really are hungry. Aim to drink at less than 1 gram of fat. Opt for lean Tel: 011 465 2419

least eight glasses of water per day. proteins such as fish, chicken without Email: goodchild.diet@gmail.com
22 Waterfall Issue 6 2020