10 Tips for Weight Management

Consult your professional/s for treatment and rehabilitation as these are academic principle guidelines only and not prescriptive.
ASSIC does not dispense medical and/or exercise advice.
Consult your professional regarding exercise, treatment and rehabilitation exercise regimes and medical advise.
The contents of the following web page are principle guidelines and must be utilized under the supervision of a relevant medical and/or exercise professional.

One size does not fit all

There are various diets out there for weight loss but it does not suite everyone. The most important factor is compliance and sustainability. If you can sustain it on the long term then by all means continue, but bare in mind not all diet plans are well balanced and some omit essential food groups. Some diets are also not recommended for certain medical conditions. It’s best to consult a medical professional or dietitian before embarking on this journey.

Carbohydrates are not the enemy

Whole grains are rich in fiber and have been proven to be beneficial in weight management. We recommend that your portion be ¼ of your plate.

Eat more vegetables!

Vegetables are rich in vitamins and antioxidants are also a good source of fiber and low in calories. Vegetables should take up half of your plate.

Breakfast with protein

Adding protein to your meals especially breakfast will keep your hunger hormones at bay and also prevent you from snacking later in the day. We recommend that protein be a ¼ of your plate.

Just keep moving

We often use exercise to either increase our portions or as punishment because we overindulged. Exercise should be fun and one should look forward to doing it, exercise shouldn’t feel like a task or punishment.

Set reasonable goals

Ideal body weight does not have to be the weight you were in high school. Choose a weight that will be the healthier and happier version of you.

Keep hydrated

Our bodies need lots of water to keep hydrated and keep our energy up. Aim for 8 glasses a day.

Don’t deprive yourself

If you keep depriving yourself of a treat you will eventually give in and binge. Try and give yourself a set number of times you can have a treat for e.g once a week, in that way you will feel less guilty.

Be mindful when you eat

Ask yourself if you are really hungry, use all your senses when eating - Look at your food, taste, feel the texture, eat slowly and really savour and enjoy your food. Being aware is key.

Get a good nights rest!

Try to get at least 8 hours of sleep. Sleep actually assists in controlling your hunger hormone. Ghrelin tells your brain it’s time to eat, when you lack sleep your body increases ghrelin production. Leptin the hormone responsible for fullness, production gets slowed down. This all contributes to weight gain in the long run.