Manage your weight with Tess Keightley and her healthy tips

When it comes to nutrition we prefer not to take things for granted and live it for the experts, this time we talked with Tess, who has joined the Youfoodz Weight Loss Refreshed team to take the guesswork out of weight loss. Here are some of her tips to succeed when looking to lose weight in the right way! Keep reading to achieve the best version of yourself.

My philosophy when it comes to nutrition is all foods in moderation. I’m all about sustainable, maintainable eating that promotes health but is also enjoyable.

Your top 3 habits to stick for good?

Aim to eat veggies with each main meal, this is a great practical strategy to ensure you are getting enough fibre each day.
I aim to do some sort of movement every day, whether that be a workout or a gentle walk and ensuring good sleep.
Sleep is so important for our hormones and helps me be productive and have mental clarity.

Is there a difference between real versus synthetic foods when it comes to weight loss?

When it comes to weight loss, I encourage people to try their best to eat predominantly wholefoods. So, think foods that are in their most natural state in which they were grown.

Examples: fruits, vegetables, whole grains nuts/seeds are what we consider wholefoods.

It can get confusing because some healthy foods are also processed to make them more consumer-friendly or to increase the shelf life (think canned legumes which are very healthy) OR rolled oats have gone through processing to remove their outer layer so consumers can eat them.

Youfoodz meals are made predominantly with wholefoods, being a great option for those wanting a healthy balanced meal while on a weight loss journey.

The types of processed foods we want to try to limit if we are on a weight loss journey are those heavily refined foods such as lollies, cakes, biscuits, processed meats and chips.

What do you think about low-or reduced-calorie foods?

There is a range of factors that can contribute to weight gain. Two of the most common factors:

diet quality (eating too many processed foods and not enough whole foods)
eating in excess our of daily needs

Low-or reduced-calorie foods and meals can offer a great alternative for those on a weight loss journey.

For example, Youfoodz Weight Loss Refreshed meals have a range of meals made with whole foods that are under 350 calories. These meals can give people the option to reduce their total energy intake across the day, creating an energy deficit which can lead to weight loss. The Youfoodz Weight Loss Refreshed range are portion controlled and macro-friendly meals, which can prevent over-indulging.

How can we read and understand food labels?

Being able to understand food labels is a great way to pick healthier choices. In general, my top tips are to choose food products that have the LEAST amount of trans and saturated fats, salt (sodium) and added sugars.

And, as we all know, excess of those, especially sugar, can add more problems not just with your weight, but also with your teeth. You can contact dentist near me ballston spa for those issues, but best to minimize them!

For those on a weight loss journey, choosing reduced-calorie foods is a good place to start.

For main meals, (whole serving) meals that range from 350-550 calories are a good place to start.

Food labels in Australia give you a per serving size and a per 100g breakdown.

Here are some simple tips:

Energy: less than 600kj per serve is best

Total fat: aim to choose foods with less than 10g per 100gSaturated fat: aim for less than 3g per 100g

Fibre: 3g or more per serve is bestSugars: 15g or less per 100g is bestSodium: looking for foods with less than 120mg per 100g is best.

In general, foods that have higher amounts of protein, fibre and monounsaturated or polyunsaturated fats are most desired.

Why sometimes two people eat the same thing and one gains weight and the other one not?

There isn’t a “one diet fits all” approach when it comes to nutrition. Everyone’s food needs will differ, depending on factors including; genetics, age, sex, gender, height, what you do for work and your activity levels.

Working with a dietitian is the best way to understand what diet is best for you.

Do the genes impact on your weight? and what kind of metabolism are the most popular ones?

There is some research to suggest genetics can play a role weight management, for example, those with a family history of diabetes may have an increased chance of developing metabolic conditions, which may influence weight.

However, the most important thing when it comes to weight management is ensuring you are practising healthy lifestyle factors.

Such as eating a healthy balanced diet, eating portion-controlled meals, engaging in regular activity and decreasing unhealthy behaviours such as drinking and smoking.

Is true that metabolism slows down with age?

Ageing can contribute to weight gain for several reasons.

As we age, we tend to lose muscle mass, the more muscle we have, higher our metabolic rate is.

We also become less mobile and more sedentary. As we age, our bodies also go through hormonal changes which can influence weight, women in particular after and during menopause.