Do you need to lose weight?

Excess body weight can contribute to a range of health problems and losing weight is helpful in controlling and preventing diabetes. Most people gain weight over a long period of time. Weight gain is usually the result of eating more than the body needs and not doing enough physical activity. If we constantly take in more energy than our body uses, the excess is stored as fat.

Time to start a new diet?

We are constantly bombarded with new diets or weight loss methods claiming to be the latest way to lose weight. Unfortunately, it's not that simple. Most diets and weight loss products offer a quick fix, and are useless for permanent weight control.

So how do I lose weight?

By following a sensible, healthy eating plan and incorporating positive, long term changes you can successfully lose weight and keep it off.

Physical activity is essential for permanent weight loss because it burns up the food you eat and increases metabolism. Just as healthy eating can be enjoyable, so can activity. Taking time to go for a walk, swim, dance or play sport is time out from the tensions of modern life. Try to make physical activity a part of you day by walking a bit further or taking the stairs instead of the lift.

How much weight should I lose?

A weight loss of no more than ½ - 1 kg per week is recommended. Slow, steady weight loss is more likely to be sustained. It is better to aim for a small amount of weight loss and keep it off, rather than try to lose a large amount in a short time as it is likely to come back on again (and some more). You should not weigh yourself any more than once per week. Always use the same set of scales and weigh yourself at the same time of day.

Here are some useful tips to help you lose weight and to make long term lifestyle changes. Remember that the occasional treat or indulgence is fine, as long as you eat healthily most of the time...

Eat at least 3 regular meals each day. If you snack between meals choose low fat, low energy foods such as a glass of milk, low fat yoghurt a piece of fruit or crispbreads.
Choose high fibre foods such as wholegrain breads and breakfast cereals, and low fat crackers (eg Ryvita™, Vitawheat™) to base each meal on.
Include fruit twice per day – choose fresh fruit or tinned fruit in natural juice.
Eat more vegetables (fresh, tinned or frozen), aim for 5 serves per day (a serve is 1/2 cup cooked vegetables or 1 cup salad).
Use low fat or skim milks or low fat alternative (e.g. soy / rice milk) e.g. Lite White™, Light Start™, Shape™, Tone™, Skim™, So Good Lite™.
Choose diet or low fat yoghurts. Use low fat cheeses such as cottage and ricotta or choose a reduced fat hard cheese, e.g. Dairy Farmers Shape™, Bega So Extra Light Soy™, Red Fat™, Jarlsberg Lite™.
Use lean meat, skinless chicken or fish.
Limit deep fried foods and rich, creamy sauces to occasional meals only.
Try grilling, stir frying, steaming or baking instead of frying.
Drink water for thirst, include diet soft drinks and diet cordial occasionally for variety.
Limit sweet foods such as lollies, chocolates, biscuits, cakes and pastries to occasional treats - even low fat sugar varieties!
Limit savoury snacks such as chips and shape-style biscuits.
Eat slowly and enjoy each mouthful of food, avoid eating while doing other things such as watching television or reading.
Try to recognise situations that cause you to eat when you are not hungry such as when you are bored, tired or upset.
Recognise these situations where you could use exercise or a hobby to distract yourself.

Remember

Low fat and low kj snacks (such as diet cereal bars, biscuits and ice cream) do not mean you can eat them more regularly. Try to use core food groups for snack foods (such as fruit, vegetables and milk products), and have "snack" foods as treats.