The healthy eating dilemma

Wondering where you’re going wrong with your eating habits? Lowri Turner takes us through the healthy eating dilemma

Food confusion

I’ve heard it so many times: ‘I think I eat really healthily, but I just can’t seem to lose weight. What am I doing wrong?’

I see so many clients at my clinic who say the same. They’re not pigging out on burgers and pizzas seven nights a week. They’re buying bags of nuts as snacks and have frugal lentil dinners at night, but the scales won’t budge.

Here’s what I tell them: You can still get fat on ‘healthy’ food if you eat enough of it.

So the first question to ask yourself is, how big is your portion size? If you’re eating out of a bowl you may be eating more than you think. Our bodies are designed to exist on three meals a day with one or two snacks in between to tide us over, not constant grazing.

WHAT TO DO: Eat off a plate, not a bowl. Watch your snack size.

The next thing to question is, what is your macronutrient balance? This is a fancy term for how much protein, fat and carbs you’re eating. Many women seem to equate a low meat,  vegetarian or vegan diet as healthy. If you don’t eat meat for ethical reasons, that is one thing, but thinking you will shed the pounds by swapping chicken for brown rice and vegetables is sadly not true.

A grain-based diet is not only high in calories, but it can also be ‘inflammatory,’ which basically means that it can lead to bloating and water retention.

WHAT TO DO:  Eat 100g lean protein three times a day. 100g is two eggs, a small chicken breast or fish fillet. Take all grains out of your diet for one week and see if you drop any excess weight, but make sure you’re getting enough energy from the rest of your food.

Age isn’t just a number

If you’re between ages 35 and 55, you may be perimenopausal – when the body starts to produce less oestrogen. Your body may respond by trying to make its own, which it can do by laying down fat cells around your middle. The dreaded apple shape is the result.

WHAT TO DO: Eat phytoestrogenic foods to offset your loss of natural oestrogen. These include soy products and beans, especially chick peas.

Train smart

Lastly, have an exercise makeover. If you’re a bit of a cardio queen, you may need to add some weight training to your routine. This has been shown to boost the metabolic rate more effectively than slow and steady cardio.

WHAT TO DO: Try three weights sessions a week.

Lowri Turner is a nutritionist and clinical hypnotherapist. She sees clients in North London. To make an appointment, please email lowri@lowriturner.com or go to www.lowriturner.com