Eating well/losing weight
imaginary belt to the 10th hole, so it’s really Keep it shut
tight. Now release it so you’re on about hole
‘I never seem to put
Some people habitually swallow
four. Get into the habit of staying at hole
13
air and this can lead to gas in the
four as you do your daily tasks. Your tummy
on weight anywhere
tummy. They are usually unaware that they
muscles will get a mild workout and your glam
else – why does it
do this, and the cause is often anxiety related.
posture could help you feel more confi dent. Try, literally, to keep your mouth shut when
Clothes also tend to look better when you
always go straight to
you’re eating! Drinking fi zzy drinks might
have good posture.
my tummy?’
mean you’re getting gassy on the inside, so
consider freeing yourself of the fi zz. Chewing
Chances are, it goes elsewhere too,
gum might also make you swallow more air.
but you’re just focusing on your
Slow down when eating, don’t slurp drinks,
tummy. You probably need a good and don’t talk while chewing.
combination of diet and exercise.
Although physical activity doesn’t Slowly does it
seem to help you lose weight much Eat consciously rather than on
on its own, when combined with a
14
the hoof. Rushing your food while
calorie-controlled eating plan, it you’re tapping a keyboard or scurrying from
really does help you to stay in shape. one place to another isn’t going to do your
Exercise is often linked with a digestion any favours.
healthy self-image and it can, with
a little practice, become second
Make a note
nature. The key is to choose an
Write down what you’re eating.
11
Downsize your plate
activity you enjoy and that fits in 15
Make a note of what you ate, how
Something as simple as choosing a
with your lifestyle.
much, what you were thinking or feeling at
smaller plate for meals can help you
If much of your day is spent
the time and what your mood was like. Do
to eat less. Filling up a smaller plate tricks
behind a desk, or in a stuffy
this for a few days and look to see if there are
your brain into thinking you’re still getting
environment, you may well feel
any patterns. Do you overdo it when you’re
a lot of food. You could fi nd that you are
lethargic and tired. Believe it or
bored, or upset, or at night-time in front of the
actually satisfi ed with less food and it might
not, injecting some physical activity
TV? People who keep a food diary tend to be
help to prevent you overeating.
into your life can actually make you
better able to manage their weight. ■
feel fresher and more energised.
12
Go dense
Moving around, ideally in the fresh
About Azmina
Tai Chi Finder
The new buzz phrase is ‘energy
air, can have a beneficial impact on
www.taichifinder.co.uk
density’. In simple terms this
your mood too. Think about doing
Sweet
Website with
’s expert
means choosing foods
some activity the moment you finish
is consultant
all kinds of
work or at home, as soon as you get
nutritionist,
tai chi-related
through the door. Even 10 minutes
registered
information
will make a difference.
dietitian and
and listings of
best-selling
classes in your
author Azmina
area.
that, weight for weight, are higher in
Govindji, who is
Tai Chi Union
nutrients and lower in energy or calories
resident dietitian
for Great Britain
than other foods. They are bulky and fi lling
for BBC1’s
www.taichiunion.com
The One Show. She is known
so you trick yourself into feeling full but at a
for her lively personality and recently
Write with an SAE to:
lower calorie cost. Fruit and veg are low
won a British Dietetic Association Roll
Peter Ballam
energy density, then foods like beans
of Honour Award for her voluntary
5 Corunna Drive
and bananas are next in line and,
work on the new recipe website
Horsham
hardly surprising, foods like butter
www.theismaili.org/nutrition. Azmina
West Sussex
writes for the Food Standards Agency’s
and burgers give you the most
RH13 5HG
eatwell website and is currently working
calories per 100g. Check out the
with the Department of Health on their
British Nutrition Foundation’s
British Wheel of Yoga
Change4Life initiative. She was chief
www.bwy.org.uk
Feed Yourself Fuller chart, to
dietitian for Diabetes UK from 1987
For a full information pack about the
get the lowdown on energy
to 1995. Visit her websites, www.
BWY send £4.50 to:
density foods: www.nursingtimes.
govindjinutrition.com and www.giplan.BWY Central Office
net/Journals/1/Files/2009/6/19/
com, for more info.British Wheel of Yoga
Feed%20Yourself%20Fuller%20Chart.pdf.
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