Long-term nutrition for a healthy life

Thursday 3rd March 2022

As we move into a new season, many of us are struggling to keep up with promises we may have made to ourselves at the start of the year.  

We know it’s important to tweak our diets to lead a healthier lifestyle. But when it comes to nutrition, there’s a lot of information (and misinformation) out there. Often, this overload of content can make it more difficult to act.

You might be asking yourself:

  • Do I cut carbs? 
  • Do I cut fat? 
  • Do I fast? 
  • Do I eat every 3 hours? 
  • Do I drink just liquids? 
  • Do I try a vegan diet?

You can always find success stories with pretty much any type of diet, no matter how crazy it may sound.

The main question you need to ask when reading a piece of information or orientation about diet is: is this intervention sustainable? In other words, can I maintain these changes in the long run? If the answer is ‘no’, it’s probably worth staying away from it.

Temporary solutions or diets to help you lose a certain amount of weight are just quick fixes that will bring you back to where you were in the first place, which can be demotivating and frustrating.

If you want to lose weight because you slowly put it on over a long period of time, when you were inactive and eating a poor diet, then the approach needs to be the same as when you put it on - slow and steady!

Even good meal plans are usually boring and hard to follow in the long term, so also may not be the best approach.

If you’re really trying to make changes in your lifestyle to be healthier - not only to lose weight, but also to prevent issues such as type 2 diabetes, heart problems, hyperlipidaemia, high blood pressure etc - your approach needs to be one that is sustainable and will have a long-term impact on your life.

How to change your eating habits without turning things upside down overnight:

  • Eat slowly and mindfully: By eating slowly and making sure you chew your food properly, you affect the production of two hormones called Ghrelin and Leptin. Ghrelin is produced by the stomach to tell your brain that you’re hungry, and Leptin is produced when you’re getting full. If you eat slowly, there’s more time for the Leptin levels to go up and let your brain know you’re getting full, so you’ll end up eating less that you would if ate quickly. People who eat slowly and mindfully eat less and have an overall lower calorie intake.
  • Use smaller plates: By using smaller plates, you’ll consequently reduce your potion sizes, contributing towards portion control
  • Increase protein intake: Protein helps to slow the digestive process down, keeping you fuller for longer. It also enhances your metabolism by helping the muscle-building process, which increases your total energy expenditure.
  • Move towards more whole (and less-processed) foods: The more processed a food is, the more ingredients it will have that you don’t want in your body. It’s not a case of changing a chocolate bar for a handful of broccoli, but you could look at changing your breakfast Corn flakes for some natural granola or oats - this will already make the difference in your intake.
  • Drink more water: Being dehydrated will mess up your cellular function, which will in turn disrupt your metabolism and fat utilisation. A well-hydrated person will be one step closer to better recovery, better energy levels and better body composition.

In addition to all the points above, add some HIIT sessions during the week and you’ll see results come in a pace that will please you in a manner that you can maintain!

About The Club Company

Majority-owned by Epiris LLP, The Club Company operates 15 country clubs, the majority of which are located in central and southern England. The clubs offer a range of facilities to their members, including championship standard golf courses, premium health and fitness facilities, swimming pools, tennis courts, bars, restaurants and accommodation.