Lose 4 Kilos By Summer

Are you following my blog from Malta?  Would you like to shake off those kilos that crept in under your winter sweater? You’re sick and tired of yo-yo dieting? Or maybe, you would like to go for the in-thing, and kick start your new, healthy lifestyle?

If you answered, “Yes,” to any of the above questions, join my Nutrition and Weight Management Programme, starting on 4th May.

Fruit and Veg

This is not a diet clinic to give you a beach body.  At the end of eight weeks, you do not “come off” your diet (and start piling the weight back on!)  But you will feel confident and motivated to take control of your weight and manage it brilliantly, on your own.

The programme is made up of eight one-hour sessions, starting Thursday, 4th May.

During this programme we will be discussing:

*your eating habits

*guidelines for a healthy diet

*principles of weight management

*healthy eating plan

*nutritional value of meals

*physical activity vs exercise

*emotions, food and body image

*progress made and motivation

Old habits die hard. But if you are committed to change, this Nutrition and Weight Management Programme is just for you.

Contact me for further information or to book your place.

Get fit in the gym, lose weight in the kitchen (part I)

Do you go to the gym to lose weight?  Do you overeat because you exercise? Do you reward yourself with crappy food after a workout?

Diet vs Exercise

Your waistline is 70% diet and 30% exercise. Exercise alone without changes to your diet will not make you lose weight.


In order to lose weight you have to create a caloric deficit – that is, take in less energy than you put out.  And the only way to achieve this is by making changes to your diet.

It is impossible to workout all the extra calories you consume through overeating or eating the wrong foods.

Did you know that an average portion of chocolate cake gives you twice the amount of calories needed to cycle for 30 minutes?  A scientific study carried out by Dr John Briffa in 2010, shows that it takes 77 hours of exercise to lose one kilogram of body fat.

How can you lose weight?

Don’t think for one minute I’m suggesting you do not exercise. Those of you who know me, know I’m a firm believer in regular exercise and will always encourage it.  The gym does not appeal to everyone, but there are other forms of activity, such as walking, swimming or taking part in a sport you like.

Regular exercise has a number of benefits.  It reduces stress and anxiety; increases energy levels; helps with digestion; promotes a general sense of well-being and much more.

It is true, regular exercise increases your metabolic rate, however your diet is the main factor leading towards weight loss.

In simple terms, weight loss is caloric consumption vs expenditure.

Diets vs healthy lifestyle

Diets are useless.  I hate diets with a passion and think they’re a pure waste of time and money.  How many fad diets have you seen come and go?  Low carb; low fat; protein diet… they were all out there at some point.

Yes, it’s true; if you eliminate certain food groups from your diet, you lose weight.  But what happens when you re-introduce those foods?  If you’re not super careful, the weight creeps back and you end up heavier than before you started.

Change your lifestyle instead.

A healthy lifestyle guarantees a normal, healthy weight without too much effort. It is made up of a balanced diet plus a regular level of activity. It is sustainable and you do not “come off it” like you would a diet.

A balanced diet

  • provides you with sufficient nutrients – carbohydrates, protein, fats, minerals and vitamins
  • balances your energy intake and consumption so you maintain a healthy weight
  • provides you with enough fluids, especially water
  • is not high in salt and sugar.


Next week, in part II, we look at changes that can help you lose weight in the kitchen.

My thanks go to

Dr Briffa – A Good Look at Good Health

Dr John Briffa


Vitals Lifehacker

Medical Dictionary

Medical Dictionary

Google Images




Bloating: symptoms, causes and remedies

An article I came across suggests that bloating is becoming more and more common.  Up to a few months ago, I was a complete alien to the condition, but over the last few months I can assimilate to it.

What causes bloating?

7 Tips to prevent bloatingThere are a number of causes which can bring about bloating.  Bloating can come about as a result of eating too quickly.  It can also be as a result of over-eating or the food you are eating does not agree with your body.  (Having eaten a particular food all your life does not mean you cannot become intolerant to it). Women can also experience bloating during their menstrual cycle or as a result of fluctuating oestrogen levels during menopause.

What are the remedies?

  • avoid carbonated drinks, including fizzy water;
  • avoid drinking through a straw;
  • avoid artificial sweeteners;
  • do not chew gum, mints or boiled sweets;
  • control your salt intake to reduce water retention;
  • exercise regularly;
  • drink plenty of water.

Finally persevere;  give your body time to react to any approach you go for. Do not give up too quickly.  It may take two to three weeks for you to see results from any dietary changes.

What if symptoms persist?

If symptoms persist it’s best you consult your Doctor.  Bloating, constipation, diarrhea can all be as a result of Irritable Bowel Syndrome (IBS) or other serious conditions.  If you are concerned, get yourself checked and follow doctor’s orders.

If serious conditions are ruled out, chances are that your doctor recommends a low-FODMAP diet.  Low-FODMAP is the latest trend for treating gastrointestinal disorders such as IBS.

The acronym FODMAP stands for a string of difficult words I cannot pronounce – Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. Essentially what it means is, certain carbohydrates are not completely absorbed in the small intestine and by the time they get to the large intestine they ferment and cause gasses – resulting in bloating, and abdominal pain.

How can you live with IBS?

IBS is a chronic condition which can be managed through diet and medication.  It normally affects 20 to 30-year-olds.  However, that is not to say it cannot affect younger or older people.

You can control and manage IBS by following a low-FODMAP diet.  The Gastroenterology Journal says there is not enough evidence to prove this diet is guaranteed to work.  However, the Journal concludes that, “…  a diet low in FODMAPs effectively reduced functional gastrointestinal symptoms.”

What is a low-FODMAP diet?


One of the benefits of a low-FODMAP diet is to help alleviate IBS symptoms.  It will not eliminate the condition; IBS cannot be cured.

The diet lists a number of foods which IBS sufferers are meant to avoid completely or consume in limited amount.  On first looking at the list of foods to avoid, it may seem restrictive, but if you suffer from IBS, the diet may come as a blessing.

This article does not replace medical advice.  If you are concerned about your condition, consult your doctor.

Sharing is caring … leave a comment and let me know how you get on … thank you.

My thanks go to: