1.
Sustainable Weight loss
https://nutritionsynergy.co.uk/

2.
What Works In The Long Term?
Finding a quick easy solution to loosing weight, is something that a lot of people fall victim to. It
is important to remember, that anything that sounds ‘too good to be true’, probably is. We need
to shift our mindset from ‘quick fix’ to ‘sustainable lifestyle change’ mindset. These diets that
eliminate food groups, promise rapid weight loss of more than 4kg per week, recommend
magical fat burning effects of foods, ‘detox’ diets and those that recommend the same diet for
everyone without accounting for specific needs are what we refer to as a FAD diet.

3.
So When It Comes To Weight Loss?
What Actually Works?
A balanced meal is one that incorporates all the food
groups ; Proteins, Carbohydrates and Fats. Yes, the
quantities of the food groups count too, however aiming
to incorporate ½ your plate with vegetable, ¼ with lean
proteins / plant proteins , ¼ wholegrain carbohydrates
and choosing healthy fat options such as olive oils,
avocado, nuts and seeds is a great place.

4.
Canadian Food Guide
What purpose does a balanced meal serve?
A balanced meal will ensure that you have a steady blood sugar release, which will avoid any
energy ‘crashes’ you might be experiencing. It will ensure that you are getting in you’re daily
recommendations of micronutrients and energy to fuel your day.
Increasing our fiber intake
What is fiber ?
Fibre is made up of the indigestible parts of plants, which pass relatively unchanged through our
stomach and intestines. Fiber serves an important purpose in maintaining a healthy gut as it has the
ability to act as a prebiotic (substances that alter the types and activities of the ‘good’ bacteria that
live inside the gut) .

5.
Use The Hand Model
As a general rule of thumb, you can use the hand model ; The portion control hand method
suggests a palm portion of protein and a fist full of vegetables, fresh or frozen. When it comes
to carbs, one fist serving is recommended and 1 thumb serving of fats.

6.
Physical activity
Physical activity is so important when it comes to
our mood, weight loss journey, longevity and
confidence. Physical activity helps to create an
energy deficit which is needed when it comes to
weight loss. Find an activity that you enjoy, and
slowly increase the duration and frequency over
time. Try aim for 30 minutes of activity 5 times per
week.

7.
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8.
Thank You