Weight loss and nutrition: How do I go about it?
Variety is definitely the spice of life and this year we will read from different professionals who will provide us with priceless nuggets to enhance our health and wellness. In our quest for weight loss, FAT LOSS should be the goal so even if your scale reads the same but your clothes fit better, you may have lost fat and gained healthy muscle that generally weighs more (3x) than fat of the same size.
I introduce Salomey Kokoro, a Registered Dietitian who contributes to www.healthessentialsgh.com. You will pick a line or two even if this is a path you have taken several times. Salomey writes;
| In this day and era, where we get everything at the click of a button, Technology has made life very easy and convenient but unfortunately it has rendered us busy, inactive and prone to numerous health conditions. |
| People in their late 20s, 30s and 40s are now susceptible to many lifestyle diseases like Diabetes, High Blood Pressure, High Blood Cholesterol, Heart Problems etc. which were earlier considered to affect people above 50yrs of age. Obesity and overweight has been ranked as the leading cause of many of these lifestyle diseases. The alarming fact is that majority of people do not know their weight status (whether obese or overweight), they reach this sad realisation only when the complications of obesity begin to set in. It is important that each individual makes a conscious step to know their weight status and begin to make positive efforts towards losing or maintaining weight. Our weight loss goals may come in various forms: losing that tummy pouch/pot belly, losing the baby fat after delivery, dropping down a few dress sizes, losing those flabby arms, get that hourglass figure or build up some muscle. Regardless of how little the goal may seem it will require conscious and active efforts to successfully achieve this, unfortunately there is no quick fix, magic pill or tummy shrinking belt, to make this happen. “If you don’t like something, change it. If you can’t change it, change your attitude. Don’t complain.” –Maya Angelou Ever wondered what life is going to be like in the next five years? The limitations that your current weight may pose on your lifestyle? The possible health complications that may arise? The strain it may put on your marriage/sex life? The possible reduction in your energy levels and productivity? The possible joint associated pain it may pose during old age? These and many more questions should be a source of motivation during our quest to lose weight. The mere act of contemplating starting the weight loss journey means you have taken the first step towards change. The next step is to seek the right professional advice on what the process entails and how to go about it. The World Wide Web is loaded with a lot of information but unfortunately about 70 per cent of this information are either diluted truths or mere fallacies. Again information out there are not individualised, usually written to suit the general public so following such advice may not give you the best possible outcomes. “Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.” – Mark Victor Hansen In the human body, weight loss and weight gain has everything to do with eating. This is because food gives us energy (calories) needed for living and going about our daily activities. This calorie needs to be expended but due to the sedentary nature of our 21st century jobs and general daily lifestyle, a bulk part of the energy we consume is stored in the body in the form of fat simply because we are not physically active or we consume more energy than our body requires. Basically: we lose weight when we eat less calories than we expend. Conversely, we gain weight when we eat more calories than we expend. So to successfully lose weight or maintain your current weight, you need a proper and accurate understanding of calorie and nutrient content of common foods, appropriate meals for weight loss, meals and practices that hinder weight loss, best cooking methods, appropriate times during the day to eat, quantity of food to eat at a sitting and so on. 4 Common meals that hinder weight loss – Soda drinks – Oily soups/stews e.g. palmnut soup, groundnut soup, palava sauce etc. – Fried food and snacks e.g. fried meat, chips, kelewele etc. – Excessive intake of fruits A Registered Dietitian is your best shot at receiving professional advice tailored to suit your body requirements and lifestyle. A detailed nutrition assessment coupled with evidence based research information is the basis of advice meted out by the Dietitian. Book an appointment with a dietitian now and start making the change you have always wanted to make. “There are two primary choices in life: to accept conditions as they exist, or accept the responsibility for changing them.” –Dr. Denis Waitley Written by: Salomey Kokoro, RD Founder: RdSali Nutrition RdSali is a for – purpose company looking to better the lives of individuals, families and communities by providing credible and relatable healthy eating services. |
AS ALWAYS LAUGH OFTEN, ENSURE HYGIENE, WALK AND PRAY EVERYDAY AND REMEMBER IT’S A PRICELESS GIFT TO KNOW YOUR NUMBERS (blood sugar, blood pressure, blood cholesterol, BMI)
Dr. Kojo Cobba Essel
Health Essentials Ltd/ Mobissel
(dressel@healthessentialsgh.com)
*Dr. Essel is a medical doctor, holds an MBA and is ISSA certified in exercise therapy, fitness nutrition and corrective exercise.
Thought for the week – “Keeping our surroundings clean and ensuring personal hygiene with an emphasis on washing our hands regularly and properly with running water and soap will get rid of most of the diarrhoeal and respiratory diseases that we suffer from!”
By Dr. Kojo Cobba Essel
