Frequently Asked Questions
Find out more information from the answers to commonly asked questions about healthy eating, physical activity and weight loss.
Q. Does eating healthily have to be expensive?
Q. Are products that have low fat on the packaging good for you?
Q. Can skipping meals be a healthy way to lose weight?
Q. Do margarine and olive oil have fewer calories in them than butter?
Q. Can I still eat bread if I want to lose weight?
Q. What is metabolism?
Q. Why should I eat breakfast?
Q. Can I still have the things I like?
Q. Will I feel better if am more physically active?
Q. How much weight should I lose per week?
Q. Does eating healthily have to be expensive?
Foods that are healthy are not always more expensive than ‘unhealthy’ foods. Using fresh ingredients to create a homemade meal often works out cheaper than ready-made, processed foods which usually contain high amounts of fat and salt.
Q. Are products that have low fat on the packaging good for you?
Food products that are labelled ‘low fat’ have to meet certain criteria to legally meet this claim. However, foods that are packaged and labelled with terms such as ‘reduced fat’ are not required to meet the same criteria.
Products that claim to be ‘reduced fat’ are likely to contain less fat than the full-fat option, but are not necessarily a healthy choice as the product could still contain a very high level of fat.
It is worth bearing in mind that some ‘low-fat’ products may also contain a high level of sugar. Looking at the food labels on products is very helpful in order to make healthy choices easier.
Q. Can skipping meals be a healthy way to lose weight?
Skipping meals tends to have a negative effect on a person such as becoming tired, irritable and can lead to poor levels of nutrition. Eating regular meals helps keep energy levels up, reducing the tendency to crave high-fat, high –sugar snacks which can lead to an increase in weight.
If you want to lose weight and maintain the weight loss, then the food you eat throughout the day needs to be burned off by doing regular physical activity.
Q. Do margarine and olive oil have fewer calories in them than butter?
Butter, margarine and olive oil contain very similar amounts of calories, but are all made up of different types of fats. There are three types of fat: saturated fats (unhealthy fat), hydrogenated fats which can also be called ‘trans fats’ (are generally more unhealthy than saturated fats) and unsaturated fats (‘healthier fat’).
Usually margarine contains less saturated fat than butter, however, it is more likely to contain hydrogenated fats. To reduce weight and keep a healthy heart, cutting down on saturated fat and hydrogenated fat is recommended where possible. It is important to note that hydrogenated fats or trans fats are on food labels so its worth having a look before you buy.
To reduce the amount of fat you eat, why not break the habit and swap the use of butter or margarine on sandwiches to something like pickle or relish?
Q. Can I still eat bread if I want to lose weight?
Yes you can! It could actually stop cravings, which leads to eating foods high in fat or sugar.
Bread is a carbohydrate or a starchy food along with pasta, potatoes, rice and cereals. Carbohydrates are a good source of energy, fibre and essential nutrients and best of all have a lower amount of calories than foods with a high fat content, allowing us to feel fuller for longer.
Rather than avoiding these foods, it's better to try and base your meals on them, so they make up about a third of your diet.
Try using wholemeal or wholegrain bread instead of white. Also, think carefully about what you add to bread and other carbohydrates, such as potatoes or rice. The high fat sauces, cheese and margarine we often add to our food can quickly increase fat, sugar and salt content of a meal.
Remember: Meals based on starchy foods and foods that are high in fat can lead to weight gain.
Q. What is metabolism?
Metabolism is the rate at which your body uses energy, or, burns calories. Your resting metabolism measures the number of calories required to keep your body functioning. Metabolism burns calories all the time, whether you're exercising or relaxing at home.
Your metabolism is even working while you are sleeping, as your body uses up energy to make your heart beat and your liver function.
Q. Why should I eat breakfast?
Breakfast is one of the most important meals as it gives our metabolism, which burns off our energy, a ‘kick-start’ in the morning. Eating a healthy breakfast can help give us the energy we need to face the day as well providing us with other nutrients the body needs to function. Breakfast doesn’t have to be a bowl of cereal either, you could try a ham sandwich, two pieces of fruit or other creative healthy alternatives.
Some people skip breakfast because they think it will help them lose weight. Missing breakfast can ultimately lead to you eating more throughout the day especially on an evening, which could be the cause of your weight gain.
Q. Can I still have the things I like?
Of course you can, provided they are eaten in moderation. Don’t deny yourself foods which are generally high-fat and high sugar completely, just make sure these types of foods are limited and reduce how many times a week you have them.
Looking for healthier alternatives to satisfy such cravings is a good idea. Foods low in fat and sugar will be naturally high in nutrients which improve you health. When you go shopping look out for some healthy foods you like such as jaffa cakes or malt loaf.
Q. Will I feel better if am more physically active?
Physical Activity releases chemicals in your brain that make you feel good, these are called endorphins. Being regularly active has many benefits aside from weight loss, these include; a boost in your self-esteem, better levels of concentration, improved sleep, and a positive sense of wellbeing. Exercise and physical activity can provide something worthwhile in your life giving you a goal to aim for and a sense of achievement.
Being active doesn’t have to mean going to the gym, wearing Lycra or running a marathon. There are lots of ways to be active - a brisk walk for example which doesn’t cost anything!
Q. How much weight should I lose per week?
Losing 1-2 lbs per week is a steady, realistic and maintainable weight loss. A faster weight loss than this, means that, instead of losing fat, you will be losing lean body tissue from your muscles and organs.
During the first two weeks of a weight loss programme, you may find that you have lost more than the recommended 1-2lbs per week. This is normal and due to the levels of body fluid and glycogen (mixture of sugar and fluids) reducing in the body. After these first couple of weeks, weight loss should begin to balance.