Eat & move with Derval O’Rourke: The simplest approach to weight loss and Halloween treats

This week I’m explaining the simplest approach to weight loss. Recipe-wise I’m focusing on Halloween treats.

The world of weight-loss is a minefield. With so many diet products and nutrition plans available it can be difficult to know where to start.

First, I think it’s important to realise that despite what many marketing campaigns may tell you, when it comes to losing weight being in a calorie deficit is key. It’s less about meal frequency, food intolerances, insulin, gut health or sugar and more about calories in versus calories out.

To create a calorie deficit, and hence lose weight, we need to be consuming less calories than we expend. We can do this by decreasing calories in (from food and drink) or increasing calories out (mainly through an increase in physical activity). I would personally recommend a combination of the two from a quality of life and sustainability perspective.

To make losing weight more confusing, everywhere we look there is a new diet claiming to have found the magic solution to your weight-loss issues. In reality all they have likely done is come up with a new method for reducing your calorie intake. Whether this reduction comes from counting syns, cutting out carbs or only eating ‘clean’ foods is largely irrelevant. In fact, studies have shown that as long as calories (and protein intakes) are controlled then other variables like the number of meals you eat each day, whether you eat early in the morning or late at night, the type of exercise you do and even the types of foods you eat have little effect on fat loss.

Here are some tips that might help in achieving your fat loss goals:

1) Hit your protein targets

I would recommend aiming for 20-30g at each meal (a chicken breast, a scoop of protein powder or 2 eggs for example). This is important because adequate protein can help prevent muscle loss and maximise fat loss when losing weight. It’s also satiating so can help keep you feeling fuller. Doing a food diary for a few days or tracking your consumption on an app such as my fitness pal will help you get your head around portions.

2) Focus on good food sources

While you can certainly lose weight eating your calories from pick & mix or McDonald’s, it’s a terrible idea for long term health. By swapping high sugar, high fat processed foods which tend to be hyper palatable and easy to overconsume for wholefoods higher in fibre and protein you may feel fuller for longer and have more energy. This in turn can make adherence and creating a deficit a little bit easier. Really focus on the foods that keep you full and make you feel better long term.

3) Aim to move more

NEAT (non exercise activity thermogenesis) is a key area to focus on. It can account for anywhere from 15-50% of our total energy expenditure each day and includes all activity outside of planned exercise like parking further from the entrance or getting off the bus a stop earlier. I monitor this everyday with my Fitbit. I aim for 10,000 steps a day which is no easy task!

4) Quality of life matters

Diets only work if you can stick to them. If someone gives you a plan that you can’t see yourself doing long term then it’s pointless. Build in things you love to make the healthy changes more enjoyable and sustainable. If a diet or a plan is very restrictive on activities you love then you’ll find it tough. I love to eat out so I always work this into my approach to food.

5) Look at the big picture

Factors like sleep and stress can have a huge impact on how we function. They can make our overall diet and lifestyle more or less conducive to weight loss. These habits can help to create an environment for increased health and a sustainable calorie deficit for weight loss. Sleep deprivation increases hunger levels and makes it more difficult to make healthy choices when we eat. Stress can trigger certain responses to food choices. Keeping a food diary and recording mood around eating habits can be very helpful to identify your triggers.

The take home message from the above points is that weight loss isn’t an easy road for most. It takes a commitment to a long term sustainable method. My advice would be do not pick a diet that doesn’t suit your lifestyle or preferences. The only thing more important than a calorie deficit is consistency. Don’t get disheartened with the process, you’re in it for the long term

Fitspiration

Moodwatchers

Shane Martin is a chartered psychologist and public speaker. I recently shared a stage with him at a health and wellbeing event. He is one of the most interesting people I’ve heard talking on the area of mental health and the importance of being connected. Be sure to check him out on Facebook and if you ever get the opportunity go hear him speak.

Halloween Fruit (Kiddie treats)

These are the perfect Halloween treat for kids. They are simple to make, fun to eat and much healthier than some of the shop bought alternatives.

Prep time: 10 minutes

Serves: 6 kids

4 bananas, peeled and cut in half horizontally

2 apple, cored and cut into slices

2-3 tbsp nut butter

Handful of mini marshmallows

Handful of chocolate chips

For the Boonanas:

Use a small amount of nut butter to stick to the chocolate chips to the banana in the shape of a face. Arrange on a serving plate and enjoy!

For the Snapples:

Cover two apple slice with nut butter.

Arrange the mini marshmallows in a row on top of one of the apple slices so that they resemble teeth. Place the second apple slice on top and enjoy.

Healthy Barm Brack

This recipe is simple to make and is packed with flavour from the mixed spice and dried fruit. It is delicious served with some real butter and served cup of tea.

Prep time: 10 minutes, plus time to soak the fruit

Cook time: 1 hour

Makes: 1 loaf

375g mixed dried fruit

250 ml warm black tea

1 tbsp honey

2tbsp coconut oil, melted

1 egg

225g self raising flour

½ tsp. bread soda

1 tsp. mixed spice

Optional: 2 tbsp honey, to glaze the top of the loaf

Pre-heat the oven to 170 degrees.

Place the dried fruit in a large mixing bowl and stir in the warm tea and honey. Cover the bowl and leave the mix to soak overnight.

Next day, add the melted coconut oil and egg together with sieved self raising flour, bread soda and mixed spice. Stir well to combine and then transfer to a silicon 2lb loaf tin.

Bake at 170 degrees for approx. 1 hour or until a knife inserted into the centre of the cake comes out clean.

If desired, brush the top of the cake with 2tbsp melted honey while still warm. This will give a glazed look to the top of the loaf.

Allow to cool on a wire rack, then cut into slices and enjoy. I love this topped with real butter and a cup of tea.

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