Losing weight is a challenging process, both physically and mentally1. Many people experience a level of anxiety when starting new journeys in life due to the unknown. You may begin to question “why am I feeling anxious when this is something I want to do, and will provoke positive change?!” It’s common for weight management to provoke anxiety, stemming from worries around failure and the difficulties ahead2.
The SheMed Weight Management programme supports you throughout your journey, guiding you in a structured manner to minimise anxiety while achieving your goals. To prepare for your weight management journey, this blog highlights ways to manage your apprehensions allowing you to embark on your weight management journey in a healthy, sustainable way.
Myth: I have to change my entire lifestyle and diet all at once or I won’t lose any weight.Fact: Too much change at once can trigger anxiety, overwhelm and feelings of failure. Small, gradual steps are best for forming sustainable new habits to help you achieve your goals and stay motivated on your journey.
Myth: If I'm anxious and stressed, I won't be able to lose weight. Fact: Anxiety may make weight loss feel harder, but it’s still possible. Using techniques like deep breathing, meditation, and positive self-talk can help manage stress.
Myth: I shouldn't tell anyone about my weight management journey in case I can't follow through and will look like a failure. Fact: Firstly, this is a journey and like with any journey there will be bumps in the road. Having a supportive community will allow you to talk about challenges you may face, implement strategies to overcome them, whilst maintaining motivation and accountability.
Myth: The process needs to be perfect or it's not worth it. Fact: There will be setbacks on any weight loss journey. Being flexible and accepting imperfection prevents further anxiety. Progress over perfection is the goal.
Myth: If I don't see results immediately, I should just give up. Fact: Meaningful change takes time. Staying patient and focusing on small milestones can keep us motivated for the long-haul.
Anxiety related to weight loss often stems from fear of not seeing results, falling short of goals, or backsliding into old habits3. People may worry about being judged if they struggle or don't lose as much weight as they had hoped. Perfectionistic thinking and "all or nothing" attitudes can also trigger anxious thoughts around weight loss. A good way to process these anxieties is using the Worry Decision Tree to help you identify whether you need to focus on the worries you have4.
Download our Worry Decision Tree activity to shift your mindset so you can focus on the things you can control, and let the other worries work themselves out.
1. Set small, achievable goals each week so progress feels manageable. Don't try to change everything at once.
2. Focus on behaviours within your control, like eating nutritious foods and moving your body.
3. Communicate openly with supportive friends and family to manage expectations, navigate challenges and feel encouraged.
4. Develop self-compassion through mindfulness, self-care practices, and positive self-talk.
With patience and proven strategies, you can stay motivated and manage anxiety on your weight loss journey. Losing weight takes time and commitment, but you have the power to build healthy habits over time. Stay focused on your goals, be kind to yourself, and know that small steps make a big difference.
1 Stevens, J., Truesdale, K.P., McClain, J.E. & Cai, J. (2006) The definition of weight maintenance. Int. J. Obes. (Lond) 30, 391–399
2 Castelnuovo, G., Pietrabissa, G., Manzoni, G.M., Cattivelli, R., Rossi, A., Novelli, M., Varallo, G. and Molinari, E., 2017. Cognitive behavioural therapy to aid weight loss in obese patients: current perspectives. Psychology research and behaviour management, pp.165-173.
3 Metzgar, C.J., Preston, A.G., Miller, D.L. and Nickols-Richardson, S.M. (2014). Facilitators and barriers to weight loss and weight loss maintenance: a qualitative exploration. Journal of Human Nutrition and Dietetics, 28(6), pp.593–603. doi:https://doi.org/10.1111/jhn.12273.
4 Butler G. and Hope T. (1995), Managing Your Mind: The Mental Fitness Guide
Goal setting is crucial when it comes to making lifestyle changes, such as sustained weight loss. It is important that you spend time thinking about what goals are right for you, and ensure they are achievable to maintain your motivation. To help you out, we’ve put together some recommendations to consider when you are setting your own goals:
1. Have Clear Goals, Big and Small:
Motivation can come in waves and often your weight management journey may feel long and out of reach. By implementing small, achievable steps to provide focus and “small wins”, you will feel continuous success during your weight management journey which will contribute to your final goal and help you to overcome challenges and setbacks.
2. Stay Accountable:
Sharing your goals with others and tracking your progress through weekly eMed check-ins will help to keep you on track. Having the support of others will help you stay responsible, maintain healthy behaviours, and make decisions focused on your future.
3. Make Your Goals Measurable:
Tracking your progress over time allows you to stay motivated and reassured that the hard work you are putting in is paying off. You could monitor your weight, the way your clothes feel, or the new activities you can experience which were a challenge before.
4. Celebrate Your Achievements:
No matter how big or small they seem, celebrating your weight management milestones will provide positive reinforcement to keep you motivated and looking forward towards your next goal.
5. Keep Your Goals Realistic:
Your weight management journey is exciting, but in order to maintain your success you should avoid drastic changes that won’t last. Speaking to our weight management clinicians can help you set manageable yet rewarding goals to avoid frustration, disappointment and overwhelm.
6. Take Your Time:
This is the start of your journey, not the start of another failed diet fad. Be compassionate to yourself during these changes and reflect on what you have achieved and what was a challenge. Bring these experiences to your check-ins to ensure your efforts are supporting you for life-long success.
Goal setting is pivotal in your weight management journey. Clear and realistic goals serve as milestones, shaping a transformative path toward a healthier and happier you. Keep them in focus, adapt as needed, and celebrate each step forward. It's not just about reaching the destination but relishing the fulfilling journey of self-improvement.
Here’s to setting, achieving, and surpassing the goals that define your remarkable weight management journey!
Activity: How to Set Goals
Complete our goal setting activity to kick start your weight loss journey with clear goals in mind, helping to keep you motivated and on track.
Download our Goal Setting Worksheet to kick start your weight loss journey with clear goals in mind, helping to keep you motivated and on track.
References:
SheMed Co-Founders: Olivia Ferro (25), Chloe Ferro (23)
In a world where weight management is too often reduced to fad diets and fleeting solutions, Chloe and Olivia Ferro, co-founders of SheMed, are rewriting the rules. Recognising the rising popularity and potential misuse of GLP-1 medications, they are leading the charge to ensure these drugs are prescribed responsibly by qualified medical professionals.
Their mission is to create a safer, evidence-based system that prioritises the well-being of women who need these treatments the most.
Since the advent of beauty columns, women have been caught in a cycle of cabbage soup diets, juice cleanses, and no-carb plans. These approaches have left millions of women frustrated, exhausted and unhealthy. Studies reveal that women spend an astonishing 6 to 17 years of their lives on diets.1,2 However, most diets are abandoned within just five weeks.3
Chloe and Olivia’s vision for SheMed was to disrupt this pattern with a bespoke, science-backed approach to weight management. SheMed provides a space built by women, for women, where individual health needs take centre stage. Their direct-to-consumer medical weight-loss programme is grounded in compassion, personalisation, and clinical expertise. From comprehensive blood analysis to data-driven insights, SheMed ensures each treatment plan is tailored to suit individual health requirements.
At the heart of SheMed’s mission lies a commitment to educating women about their health—starting with GLP-1s. These medications, which mimic hormones that regulate appetite and digestion, offer a promising solution for sustainable weight loss without the extreme restrictions of traditional diets. Research demonstrates their ability to stabilise blood sugar levels, making them a valuable tool for women seeking a healthier, more balanced approach to weight management.
GLP-1 medications are not without risks. When accessed by individuals who may not meet eligibility standards, these medications can lead to complications. In the UK, online pharmacies often provide GLP-1 drugs after minimal screening, such as a brief questionnaire or a photo submission—and sometimes without verifying the individual's weight at all. As a result, people may be left to administer their weekly doses without adequate support or oversight. This can lead to unmanaged side effects, which are crucial to address for safe and effective treatment.
Despite recent strides in women’s health, significant gaps in care persist. The UK government’s Women’s Health Strategy, launched in 2022, highlights these disparities and the urgent need for tailored healthcare solutions.4
“Many women feel that their health concerns are dismissed or overlooked,” says Olivia Ferro, Co-founder and CEO of SheMed. “We wanted to create a space where women’s health is the priority—not an afterthought.”
Through their work, Chloe and Olivia aim to empower women to take control of their health journeys while addressing how weight impacts overall well-being. The core basis of their strategy is to offer discrete, digital and immediate access care tools for women to use for UTIs, yeast infections, GLP-1 use and more.
Effective weight management has far-reaching benefits for women’s health:
SheMed’s comprehensive five-step process makes weight management accessible, supportive, and sustainable:
“Our mission is to empower women with the science, insights, and support they need to truly own their health journey,” says Chloe Ferro, Co-founder and CGO of SheMed. “We’re putting an end to fad diets and replacing them with evidence-based solutions that deliver real, lasting results.”
To learn more about how SheMed is transforming women’s health, visit shemed.co.uk and take the first step towards real, lasting wellness.
References
Healthy eating is fundamental to maintaining well-being, but with an overwhelming array of nutritional advice available, knowing where to start can be a challenge. One tool gaining attention for its simplicity and effectiveness is the Glycaemic Index (GI). This scale helps us understand how different foods influence blood sugar levels, offering insights into healthier eating patterns.
The GI is not just about blood sugar; its implications span weight management, energy balance, and even hormonal health. For women, these insights can be transformative, aiding in the management of conditions like PCOS (Polycystic Ovary Syndrome) and gestational diabetes, while also reducing the risk of chronic diseases.
This guide delves into the GI, explaining its relevance, practical applications, and its role in empowering women to make informed food choices. Let’s explore how understanding the GI can pave the way for better health and vitality.
The Glycaemic Index is a numerical scale (0–100) that ranks carbohydrate-containing foods based on how quickly they raise blood sugar levels. Foods are categorised into three groups:
For instance, pure glucose has a GI of 100, making it the benchmark against which all other foods are measured (Diabetes UK).
Misconceptions abound, such as “all carbohydrates are bad” or “low GI foods are always healthy.” While the GI is a valuable tool, it should be used alongside other nutritional considerations, such as fibre, protein, and overall food quality.
Women’s unique health needs make the GI particularly valuable. Here’s how understanding it can help:
Low GI foods, such as whole grains and legumes, help control appetite and reduce cravings, making them allies in weight loss or maintenance efforts. Research shows that diets rich in low GI foods are linked to lower BMI (NHS).
For conditions like PCOS, regulating blood sugar is crucial. High insulin levels, driven by high GI foods, exacerbate hormonal imbalances. A low GI diet can mitigate these effects and support hormonal health (NICE guidelines).
Low GI foods provide sustained energy, reducing mid-day fatigue and improving mood stability. For busy lifestyles, this can make a significant difference in productivity and overall well-being.
Women with gestational diabetes benefit immensely from a low GI diet, which helps stabilise blood sugar and ensures a healthier pregnancy for both mother and baby (NHS).
A diet rich in low GI foods lowers the risk of chronic conditions like type 2 diabetes and cardiovascular disease. These diseases disproportionately affect women, particularly post-menopause, making prevention strategies critical.
Combining low and high GI foods can balance the overall impact on blood sugar. For example:
Understanding the factors influencing a food’s GI can help you make better choices:
While the GI is helpful, it doesn’t account for portion sizes. Enter Glycemic Load (GL), which considers both the GI and the carbohydrate content of a serving. For example:
Using both GI and GL offers a nuanced understanding of a food’s impact on blood sugar.
The GI is just one piece of the puzzle. A healthy diet should also consider:
Encourage diversity in your diet by focusing on whole, unprocessed foods and incorporating a variety of nutrient-dense options.
For tailored advice, consult a registered dietitian or nutritionist. These professionals can create a personalised plan based on your unique needs, especially if managing conditions like PCOS or diabetes.
Resources:
The Glycemic Index is a practical and accessible tool that can empower women to make informed food choices. By prioritising low GI foods, you can improve energy, balance hormones, and reduce the risk of chronic diseases. However, the GI is most effective when combined with a holistic approach to nutrition.
Why not start today? Experiment with adding low GI foods to your meals and observe the positive changes in your energy levels and overall health. For further support, download our Low GI Food List and Meal Plan to begin your journey toward better eating habits.
Sugar addiction is more than just an occasional craving for sweets; it's a dependence that can have significant repercussions on your health. In the United Kingdom, high sugar consumption has been linked to an increase in obesity, type 2 diabetes, and heart disease. According to the National Health Service (NHS), adults should consume no more than 30g of free sugars a day, yet many exceed this limit.
British women, in particular, face unique challenges when it comes to sugar addiction. A combination of stress from balancing work and family life, social expectations to indulge during gatherings, and the pervasive availability of sugary treats make reducing sugar intake a daunting task. Understanding these hurdles is essential in taking the first steps towards a healthier lifestyle.
Sugar addiction refers to the compulsive need to consume sugar-rich foods and beverages, often leading to adverse health effects. Unlike natural sugars found in fruits and vegetables, added sugars provide no nutritional benefit and can lead to a cycle of cravings and temporary satisfaction.
When you consume sugar, your body experiences a spike in blood glucose levels. This triggers the release of insulin to help cells absorb the glucose. Frequent spikes can lead to insulin resistance, a precursor to type 2 diabetes. Moreover, excessive sugar intake can lead to weight gain as excess glucose is stored as fat.
Sugar impacts the brain's reward system by releasing dopamine, a neurotransmitter associated with pleasure and reward. This mechanism is similar to how addictive drugs affect the brain, leading to repeated cravings for that pleasurable feeling.
The brain's reward system is designed to promote behaviours essential for survival, like eating. Sugar hijacks this system by triggering dopamine release, reinforcing the desire to consume more sugar. Over time, more sugar is needed to achieve the same dopamine response, leading to increased consumption.
Recognising sugar addiction is the first step towards overcoming it. Common signs include:
Self-Assessment Quiz
Answer the following questions to assess your relationship with sugar:
If you answered "yes" to two or more questions, you might be experiencing sugar addiction. For personalised advice, consider consulting a healthcare professional.
Sugar addiction significantly increases the risk of developing chronic health conditions:
Excessive sugar consumption can lead to insulin resistance. According to Diabetes UK, over 4.9 million people in the UK have diabetes, with type 2 accounting for about 90% of cases. Women are particularly at risk due to hormonal factors affecting insulin sensitivity.
High sugar intake contributes to obesity, high blood pressure, and inflammation—all risk factors for heart disease. The British Heart Foundation notes that heart disease is the leading cause of death among women in the UK.
PCOS is a hormonal disorder common among women of reproductive age. Insulin resistance plays a key role in its development. Reducing sugar intake can help manage PCOS symptoms, as highlighted by the NHS.
Sugar addiction can wreak havoc on hormonal balance:
High sugar intake can exacerbate PMS symptoms by causing rapid fluctuations in blood sugar levels, leading to mood swings and irritability.
Insulin resistance from excessive sugar can interfere with ovulation, leading to irregular menstrual cycles.
There is a strong correlation between sugar intake and mental health issues:
A study published in the journal Scientific Reports found that high sugar consumption is associated with an increased risk of depression in adults.
Fluctuating blood sugar levels can lead to irritability and sudden mood changes. Stabilising sugar intake helps maintain a balanced mood throughout the day.
The mental health charity Mind emphasises that a balanced diet low in added sugars can improve mood and reduce symptoms of anxiety and depression.
Implementing these strategies can help reduce sugar intake and improve overall health. Remember, it takes about 3-4 weeks to break a habit, so be patient and persistent in your efforts.
Overcoming sugar addiction is a challenging journey, but with the right knowledge and resources, it's entirely achievable. By understanding the impact of sugar on your health, implementing gradual changes, and seeking support when needed, you can take control of your cravings and enhance your overall well-being. Remember, every small step towards reducing sugar counts. Start your journey today and embrace a healthier, happier you.
Embarking on a weight loss journey is a commendable decision that can significantly improve your overall health and well-being. However, the path to achieving your weight loss goals is often laden with challenges, one of which is navigating the complex world of food labels. For many British women, understanding these labels can feel overwhelming due to unfamiliar terms, misleading claims, and confusing portion sizes. This comprehensive guide aims to demystify food labels, empowering you to make informed dietary choices that align with your weight loss objectives.
Understanding how to read and interpret food labels is not merely about counting calories; it's about gaining insight into the nutritional content of the foods you consume and how they impact your body. The NHS emphasises that being informed about your food choices is crucial for maintaining a healthy weight and preventing chronic diseases. This knowledge can help you make healthier food decisions and reduce the risk of conditions like diabetes and heart disease.
This guide is tailored specifically for British women who are determined to lose weight and adopt healthier eating habits. Let's embark on this journey together, starting with the basics of decoding food labels.
Food labels provide a wealth of information, but they can be tricky to interpret. Let's break down the key components and understand how each affects your weight loss journey.
Understanding Serving Sizes
The serving size listed on a food label is a standardised amount used to quantify the nutritional information provided. It's essential to recognize that this serving size may not reflect the portion you typically consume. Misjudging serving sizes can lead to unintentional overeating, derailing your calorie control efforts.
For example, if a packet of crisps lists a serving size of 25 grams, but you consume the entire 50-gram packet, you're ingesting double the calories and nutrients listed.
Accurate awareness of serving sizes is crucial for:
Let's examine common discrepancies between serving sizes and actual consumption:
To accurately calculate total calories:
For instance, if a cereal provides 120 calories per 30g serving, consuming 60g means you've ingested 240 calories.
The Daily Value percentages indicate how much a nutrient in a serving of food contributes to a daily diet based on a 2,000-calorie reference. However, individual caloric needs vary based on age, sex, weight, height, and activity level. For weight loss, you may be consuming fewer calories, making these percentages less precise for your situation.
Tip: Use the DV as a general guideline rather than a strict rule.
Macronutrients—carbohydrates, proteins, and fats—are the primary sources of energy in our diet. Understanding their roles can help you balance your intake for optimal weight loss results.
Carbohydrates are the body's preferred energy source, but the type and quantity you consume can affect your weight loss progress.
Choosing the Right Carbs
Protein is essential for repairing tissues and building muscle, which is particularly important when losing weight to ensure you're shedding fat, not muscle mass.
High-Protein Foods
Dietary fats are necessary for hormone production, nutrient absorption, and cell health.
Incorporating Healthy Fats
Source: British Dietetic Association
According to the NHS, the recommended daily calorie intake for weight loss is 1,400 calories for women and 1,900 calories for men. These targets are designed to create a calorie deficit of about 600 calories per day from the average recommended daily intake, which is typically 2,000 calories for women and 2,500 calories for men.
When aiming for weight loss, it's important to focus on the quality of food consumed, not just the calorie count. The NHS Eatwell Guide recommends that a balanced diet should include:
While counting calories can be helpful, it's not the only approach to weight loss. Adjusting portion sizes and ensuring meals consist of the right types of food can also be effective. It's crucial to remember that individual needs may vary, and consulting with a healthcare professional for personalised advice is recommended when making significant changes to your diet.
Excessive sugar intake is a significant barrier to weight loss, often hidden in foods you might not expect.
Added sugars may appear under various names, including:
Note: Always check the ingredients list for these terms to identify added sugars.
The SACN advises that free sugars should not exceed 5% of your daily energy intake. For an average woman, this equates to:
The ingredients list reveals everything that's in your food, offering insights into its quality and nutritional value.
Product: Fruit-Flavoured Yogurt
Common Allergens Include:
Source: Food Standards Agency
Tip: If you have food allergies or intolerances, always read the ingredients list carefully, even on products you've purchased before, as recipes can change.
Understanding food labels is a crucial step, but incorporating that knowledge into daily habits is where real progress happens.
The Importance of Mindful Eating
Mindful eating encourages a healthier relationship with food by focusing on the experience of eating and listening to your body's hunger cues.
Source: Academy of Nutrition and Dietetics
The Role of a Registered Dietitian
Registered dietitians are qualified health professionals who provide evidence-based dietary advice tailored to your individual needs.
Achieving weight loss success is a multifaceted journey that extends beyond mere calorie counting. By mastering the skill of reading and interpreting food labels, you empower yourself to make informed dietary choices that support your health goals. Remember:
Embarking on this journey may seem daunting, but every small step brings you closer to your goals. Celebrate your progress, stay committed, and remember that making informed food choices is a powerful tool for achieving lasting weight loss and improved health.
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