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This is what nutritionists do when they want to lose 3 kilos

<h2>How to lose the last 3 kilos</h2> Picture this: You’re just three kilos shy of your target weight loss goal, but a week goes by, two weeks go by, and the scale stays the same, despite working out and eating healthy. And no, it’s not broken. So, what gives? The truth is as you’re losing weight, you’re losing body mass, meaning your body will need fewer kilojoules than before. In other words, your diet and exercise routine may need to be modified to your new weight. To get more insight on how to shed the last three kilos, we spoke with two registered dietitians who reveal what they do if they want to lose weight. <h2>They start keeping a food journal</h2> When dietitian Jennifer Vimbor feels her clothes getting snug, she starts a food journal to keep track of what she eats during the day. As she records her eating habits, she looks for what’s not right or working in her situation. “It tends to be fibre is low and fat intake is high,” she says. Based on what she records in her journal, Vimbor may eat more fibre and make sure she drinks enough water throughout the day. <h2>They add a multivitamin or probiotic</h2> Multivitamins and probiotics give your body the vitamins you might miss if you’re cutting back on kilojoules and help regulate your digestive system. Vimbor recommends a simple one-a-day vitamin, preferably one without a lot of lofty claims or high levels of any one nutrient. When choosing one, look at the inactive ingredient list. If there are two or fewer ingredients listed, it’s probably a good vitamin. For probiotics, Vimbor says only 10 to 20 billion colony units or organisms per serving is needed. “Anything more than that is not needed to get the therapeutic effects,” she says. <h2>They avoid processed foods</h2> Avoiding processed foods means steering clear of as many boxed foods as possible. “Foods without a label are great,” Vimbor says, such as fruits and vegetables. She recommends eating foods with five or fewer ingredients if you’re trying to watch your weight or just stay healthy. <h2>They carve out time for sleep</h2> How much rest you get can help or hinder your weight loss. A lack of sleep could be stopping you from losing those three kilos, according to dietitian, Kate Merkle. “People need restful and adequate sleep,” she says. <h2>They pay attention to their body’s eating clues</h2> As you’re eating, notice what is truly satisfying your appetite. Those are the foods you want to continue giving your body so you avoid feeling deprived. “Folks tend to eat less because the food is satisfying,” Merkle says. <h2>They re-evaluate their exercise routine</h2> When you do the same exercise routine every day, your body adapts to the routine and needs something new to challenge it. “If you’ve been doing the same workout for a long time, it’s time to mix it up,” Vimbor says. Merkle advises picking an activity you enjoy, rather than forcing yourself to do cardio or other trendy exercises. “Make sure you’re aligning with your values through your physical activity,” she adds. <h2>They avoid drastically cutting kilojoules</h2> Vimbor says cutting back on kilojoules can actually cause you to gain weight in the long run. Cutting kilojoules usually leads to overeating later when you get so hungry and can’t stand it any longer. “Kilos come back on quickly when you cut kilojoules drastically,” Vimbor says. When it comes to kilojoules, quality trumps quantity. Fill up on quality fruits and vegetables of all colours and eat good grains. You won’t feel deprived, and you’ll be giving your body good foods. <h2>They become extra mindful of what they’re eating</h2> What you’re eating is only part of the equation. Some people eat when they’re bored or when they feel anxious. Merkle advises her clients to slow down and be mindful of what and why they’re eating. By recognising and addressing bored or stressful feelings, you can retake control of your eating habits and recognise overeating when it happens. <h2>They steer clear of crash diets</h2> Losing any weight – even three kilos – takes time. “When you really want to make real changes,” Merkle explains, “it can take longer than our culture or brain tells us.” Though you may be tempted to try the get-thin-fast diets that promise quick weight-loss results, avoid the temptation. Slow and steady really does win the race. This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diet/this-is-what-nutritionists-do-when-they-want-to-lose-3-kilos" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

Pizza vs cereal: Nutritionist weighs in on the healthier breakfast option

A US dietician has suggested that eating a slice of pizza for breakfast is a healthier choice than a bowl of breakfast cereal. Chelsey Amer, US dietician, caused a stir when she said the following, according to the <a href="http://www.chicagotribune.com/dining/sns-dailymeal-1868354-healthy-eating-pizza-healthier-breakfast-cereal-20180126-story.html">Chicago Tribune</a>: “You may be surprised to find out that an average slice of pizza and a bowl of cereal with whole milk contain nearly the same amount of calories,” Amer said. “However, pizza packs a much larger protein punch, which will keep you full and boost satiety throughout the morning.” Many nutritionists were quick to refute her claims. Although many cereals are known for their high sugar content, you don’t have to make that choice for breakfast. <a href="https://www.health.com/nutrition/pizza-more-nutritious-breakfast-cereal">Health’s</a> contributing nutrition editor, Cynthia Sass, said that not all breakfast cereals have to be off limits. "A cereal made with whole grains, nuts or seeds, and fruit with organic grass-fed milk or plant-based milk is a better choice over a grease-laden pizza made with processed meat like pepperoni on a white flour crust," she says. Even though pizza sounds like a much more delicious option, you can even have leftovers for breakfast. "Even a second helping of dinner set aside from the previous night can make a healthy breakfast if it's chock full of veggies and balanced—for example, a generous portion of veggies sauteed in EVOO with herbs tossed with a lean protein, or chicken breast or lentils with a small scoop of quinoa," Sass suggests.

Food & Wine

Nutritionist reveals: The 6 things causing hair loss

Despite all the pills and potions available on the market, it is quite common for people to struggle with hair loss. Australian nutritionist Jessica Spiel has shared six things that also contribute to hair loss that many people overlook. 1. Low thyroid levels The thyroid, a gland that sits in the front of the neck, can contribute to hair thinning if you have low levels of T3, one of the active thyroid hormones. “It takes nutrients and converts them into two key thyroid hormones, T4 and T3, which get released into the bloodstream, where they regulate your body's metabolism,” she explained. Jessica recommends getting your T3 levels checked by your GP. 2. Low iron levels We know that low iron levels can cause excessive tiredness but it can also be responsible for hair breakage and thinning, particularly on the crown of your head. If you have low iron levels, it is important to adjust your diet to include iron-rich foods such as red meat, spinach, lentils, sardines and black beans. Jessica also recommends finding a quality iron supplement. 3. Mineral deficiency “A mineral deficiency may impact your hair's health, as minerals are required for hair growth,” she said. To improve your hair health, increase your intake of minerals such as zinc, iodine and selenium. 4. Stress Stress not only impacts your mental health, but it also has an impact on your physical body. Jessica recommends taking time to switch off from technology and to relax. 5. Digestion problems “When your body isn't properly absorbing the nutrients you're consuming, it's likely that your health and hair are going to suffer,” Jessica said. She suggests eating probiotic rich foods such as kimchi, sauerkraut, kefir and kombucha. She also recommends prebiotic rich foods such as garlic, onions, leeks and bananas. “These wholefoods help to populate the gut with good flora, which aids digestion and absorption,” she said. 6. Lack of healthy fats and protein Healthy fats are essential for building hair strength. They can be found in oily fish, salmon, avocado, seeds and nuts. Jessica says to keep watch of the amount of amino acids you are getting from protein to build strong hair cells. How do you maintain healthy hair? Let us know in the comments below.

Body

7 foods nutritionists want you to stop thinking of as “healthy”

We all want to lead healthy lives, but with so much misleading information and clever marketing out there, it can be incredibly difficult to make the right choices when it comes to food. Previously, we’ve <a href="http://www.oversixty.com.au/health/body/2017/07/foods-not-as-healthy-as-you-think/" target="_blank">taken a look</a> at some of the foods that aren’t as healthy as we’re made to believe, but it turns out we barely scratched the surface. Here are seven more foods you should rethink throwing in the trolley. 1. Granola It breaks our hearts to say it, but those golden clusters of crunchy goodness aren’t doing you any favours in the health department. “People think of granola as healthy because they think whole grain, but the problem with granola is that it tends to also have a lot of sugar and its often cooked with oil or butter and some kind of fat,” nutritionist Jennifer Schonborn tells <a href="http://mashable.com/2015/05/04/health-food-misconceptions/#JNB5XthdRsqB" target="_blank">Mashable</a>. 2. Low-fat frozen desserts That Skinny Cow ice cream sandwich might seem like the healthier alternative to a Maxibon, and it is, but not by much. Low-fat frozen desserts are filled with sugar and preservatives, making them not so healthy after all. If you’re desperate for a sweet treat after dinner, mix some fresh or frozen berries in with 100g of plain Greek yoghurt instead. 3. Flavoured yoghurt Speaking of yoghurt, you’ve probably seen the huge range of flavoured Greek yogurts at your local supermarket, but don’t be tempted. You’re better off making your own flavours at home, as most of the products on offer add more than a few bits of peach or mango – usually, there’s a whole lot of extra sugar thrown in. 4. Chicken at restaurants Sure, that roast chicken with veg on the menu is a lot less calorific than a gigantic parmigiana with a side of chips, but if you thought you were making a healthy choice, think again. All the seasoning, butter, oil, cream that you might not typically use when cooking chicken at home get used liberally in restaurant kitchens. You’re better off with some grilled fish or a salad. 5. Flavoured water A popular alternative to soft drinks, many people fail to realise just how much sugar is really in flavoured water. What’s so wrong about the taste of plain tap or spring water? If you really need an extra flavour boost, add a slice of lemon or lime. 6. Low-fat peanut butter The days of fat being the villain are over. Peanut butter is packed with healthy unsaturated fats, essential for maintaining healthy cholesterol levels and reducing heart disease risk. When the fat is taken out, it’s generally replaced with sugar to maintain the flavour, so it winds up being worse than the full-fat product. 7. Multigrain This is the clever trick advertisers use to convince you their product is healthy – and most of the time, it works. However, “multigrain” simply means there are two or more grains present – it doesn’t necessarily equate to “wholegrain”, which is what you should be on the lookout for. Some “multigrain” breads may contain highly refined flours, which have been stripped of their nutrients.

Body

5 foods a nutritionist would never let you eat

While there’s something to be said for enjoying everything in moderation, these five foods are so wholly devoid of nutrition they’re best avoided entirely. Here are five foods a nutritionist would never let you eat. 1. Soft drink This one probably comes as no surprise and soft drinks are one of the most concentrated sources of added sugars. A 600ml of your favourite fizzy drink can have to 13 teaspoons of sugar in it, and they are also highly acidic, which is a nightmare for your dental health. 2. Refined rice snacks While they often present themselves as alternatives to traditional packaged chips, the processed rice that goes into refined rice snacks can sense blood glucose levels soaring. It’s easy to overconsume these carb-rich snacks that often also contain added MSG. 3. Vegetable oils Compared to extra virgin olive oil, vegetable oil offers little in terms of nutrition and also contains palm oil which is known to increase the risk of heart disease. Add to this the environmental damage caused by palm oil plantations, and it’s best to steer clear. 4. Frozen baked goods Meat pies, sausages roles and any of the goodies you’ll find in the frozen section of the supermarket are baked full of saturated fats and full of trans fats which can be highly damaging to the body. If you’ve got the time (and capacity) homemade is a better option. 5. Pre-packaged noodles The list of ingredients on a packet of two minute noodles generally reads like a nutritionist’s horror movie. These meals are packed full of preservatives, flavours and additives, as well as being high in carbs and salt. MSG is often added as well. Do you agree with our list? Are there any other types of food that you try to avoid at all costs? Let us know in the comments section, we’d love to hear from you. Related links: <a href="/lifestyle/home-garden/2016/09/tips-to-make-your-dishwasher-clean-better/">11 tips to make your dishwasher clean better</a> <a href="/health/body/2016/09/the-truth-about-eating-small-frequent-meals/">The truth about eating small frequent meals</a> <a href="/health/body/2016/09/is-wheat-really-killing-us/">Is wheat really killing us?</a>

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Become your own nutritionist

It’s safe to say that from time to time, many of us have considered seeking more in-depth knowledge about nutrition, our bodies and our overall wellbeing. The benefits of keeping healthy are endless, not to mention how good you’ll feel and in turn, look. However, the fees associated with seeking the advice of a medical expert can be expensive. So, consider this: What if you became your own expert? There are numerous studies on the importance of keeping your mind busy and continuing to learn as you age, thus, taking up a course in nutrition is a great way to kill two birds with one stone. Here are a number of things you can do on your own to keep your health in check Assess yourself Do you need to lose weight? Check you BMI (body mass index) to see if you are in the healthy range. Even if you are not overweight, you may need to learn to eat more healthily. Go back to basics and a good place to start is with the old health pyramid. Check it out <a href="http://www.nutritionaustralia.org/national/resource/healthy-living-pyramid#.U-CA7V5jDwI" target="_blank">here.</a> Fill yourself with knowledge Ever wondered what really makes up a healthy diet? Enrolling in a short course will not only ensure you give your nutrition a helping hand; it will do wonders for safeguarding good brain health too. Set very specific, targeted, achievable, motivating goals Write down your long-term goals and outline in detail the steps you’ll take to carry them out over time. Don’t simply say, “I’m going to lose X amount of kilos.” Devise a thorough plan of attack, complete with strategies for dealing with all potential stumbling blocks, and then track your progress consistently. Find your calorie level The number of calories you consume is important, so find out your recommended daily intake and stick to it. You should also focus on decreasing and limiting foods such as refined carbohydrates, those high in saturated fats and with added sugar. Examine your past successes and failures It is not uncommon that many people who have lost and regained weight feel somewhat confused about what has worked or failed for them in the past. Write a list covering what has and hasn’t worked and then plan your goals around the elements where you found success. Create a weekly eating guide Planning meals in advance is extremely important because it leaves less room for things to go wrong, which is usually when people fall off the wagon. Write down everything, including where you plan to eat out and what you’ll order. Keep a food diary A diary is a great way to create heightened self-awareness, which is key in changing bad habits and learned behaviours that aren’t good for you. These days there are many smart phone apps that can help you do this – MyFitnessPal and Meal Snap are both great places to start.

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This is what nutritionists do when they want to lose 3 kilos

Pizza vs cereal: Nutritionist weighs in on the healthier breakfast option

Nutritionist reveals: The 6 things causing hair loss

7 foods nutritionists want you to stop thinking of as “healthy”

5 foods a nutritionist would never let you eat

Become your own nutritionist