Diet and Lifestyle Tips for Treatment Gap

 
We know that life can sometimes throw a curve-ball, and while having to take a gap in treatment may feel like a huge spanner in the works, it’s important to remember that there are other ways to manage your weight loss without medication. weight loss injections are a wonderful tool to aid weight loss and weight management, but they are most effective when paired with healthy living habits and lifestyle changes. These changes and habits are still hugely effective during gaps in treatment or when treatment has stopped.

Some top tips for this time to maintain weight control and ensure healthy maintenance. Being prepared and not letting anything take you by surprise!

Know Your Portions

Weigh out what you should be having, pour it into a container and make a mark for easy reference (and if you are going out to eat, eat until you are full and you can normally tell by eye if your plate is piled high or if your portion has significantly reduced from what your portions used to be like).

You can always adjust your calories for the rest of the week if you feel you have gone over your daily caloric intake and if you are tracking calories e.g. If you have a daily deficit of 500 calories, you can look at your deficit as a weekly deficit so it would be a deficit of 3500 calories to allow wiggle room and gives you a bit more freedom if you do decide to eat out or order a cheeky takeaway – which is fine to do!).

Nail the Food Basics

Fill half of your plate with a rainbow of colourful, nutrient-packed vegetables to fuel your body with essential vitamins and fibre. Add a quarter of lean, high high-quality protein for strength and satiety, and round it out with a small portion of whole, fibre-rich carbs like brown rice or quinoa to keep energy levels steady.

Be Kind to Yourself

Instead of trying to make everything healthy, take small steps to make it sustainable. Switching from having Coke on a regular basis straight to water isn’t sustainable but Coke to Coke Zero to sugar-free squash is. If you’re craving a certain food or drink, that’s okay! Cutting out your favourite foods isn’t always sustainable, and you are more likely to go through a binge eating phase in the future if you don’t have a little bit of what you fancy every now and then. Weight loss shouldn’t be impossible to uphold, and cutting out your favourite foods will only increase temptation and make the diet harder.

If your Appetite Returns, Don’t Panic!

Try and remember everything you were eating when you were on the treatment. So, try and up your protein and fibre intake on those days when you are experiencing hunger pangs and this will help in suppressing your appetite. Also, ensure you are drinking plenty of fluids to keep you satiated. Don’t feel guilty for feeling hungry, your body has a way of communicating with you and sometimes it’s worth listening to!

Stick to a Routine

Stick to your routine and set up drinking alarms on your phone if you’re not used to drinking water. If your routine isn’t working, be honest and ask yourself why it isn’t. You may be too busy with work, busy looking after the kids or just simply not prioritising hydration. Whatever it is, work around your life to suit you.

Set Progress Goals

Focus on process goals, not the target weight. Instead of just eating less, try adding three different coloured vegetables to your meals, pair it with a litre of water and have a walk afterwards to aid digestion. Little wins are still a win!

Buddy up

Your support circle can be your safety net if you have a wobble. Having someone to lean on throughout this daunting process of coming off the treatment can be a huge comfort. And you never know, you may be the comfort they need too!

Create a Distraction

Creating a distraction method for when cravings hit is great tool to swerve that boredom snack. My favourite, set up a drawing pad before the kitchen then draw and name an animal whenever you’re tempted to snack. Or if you are able, get out the house where all the temptations are and this should hopefully take your mind off them. Going to the gym or a place where you can do your favourite exercise also works. You never know, you could discover a new favourite hobby, or undiscovered talent!

If you have any questions or want more tailored support, drop us a message at [email protected]

We wish you all the best,

Rachel and Jonathan, the Nutritionists at The Family Chemist