NUTRITION

Losing Weight in Summer

Gillian Woodward

With the festive season upon us, and New Year celebrations around the corner, weight loss resolutions may be on your agenda. That’s understandable when you consider the statistics of our nation's fatness.

RECENT studies show that 47% of women and 63% of men are overweight or obese. In fact, Australians are at the point where it is almost more "normal" to have a weight problem than not! What is worrying nutritionists and indeed all health professionals is the rate at which our nation has continued to gain weight. If the current trend continues it is estimated that by 2010, some 70% of Australians will be over their healthy weight range. The implications are scary. Consider how many life-threatening diseases are, in part, caused by overweight or obesity - cardiovascular disease and diabetes to name but two. It’s debatable whether this is due to our consumption of more energy (kilojoules or calories) than we need, or more related to our increasingly less physically active lifestyles. Certainly both are contributing factors. Some studies show that Australians have been eating less fat in recent years, but others indicate that our energy consumption has risen. We are eating more foods high in sugars, especially desserts, cakes, muesli, snack bars, etc. We need to realise that 'low fat' doesn’t necessarily mean 'low energy'. Often, a reduced fat product is higher in sugar than its full fat equivalent, so it may not be as much of an energy saver as we think at first sight. The main issue is 'how can we reverse this trend of increasing girth?' As I discussed in the last edition:

Don’t go on a fad/quick weight loss diet!

We know from research that such diets fail to work in the long term. Over 95% of those who go on such diets and lose some weight, regain all of it plus more within a 12-month period. Why? ......... because they don't teach you sensible eating habits that can become part of your normal lifestyle. So here are some steps to take for healthy weight control:

Start your day with a good breakfast

Otherwise, you will be starving by mid-morning and will go for the high fat/sugar snacks to give you energy. A satisfying breakfast is one that contains carbohydrate - especially the low GI type (glycaemic index). Cereals like rolled oats or muesli with low fat milk are low GI. Top them with fresh or canned fruit (no added sugar) and a dollop of yoghurt if you like it. Don’t like cereal? Then toast is fine too, especially a heavier type of grain bread or fruit bread, but be careful with toppings. Use a minimal scrape of margarine under your jam, honey or Vegemite, or alternatively use some cottage or ricotta cheese as a base spread. If your day is going to be extra busy, include more protein like egg or baked beans. Hot toppings like tomatoes, creamed corn or asparagus are also good alternatives. Finish with a glass of water or hot drink like tea or coffee (without sugar). This is much more economical on kilojoules (and dollars) than fruit juice, so skip the latter. Again, some low GI carbohydrate foods like wholegrain bread or pasta would make a substantial base to the meal. Include a small serve (3060 grams) of protein like lean meat, egg, fish (salmon/tuna) or low fat cheese (cottage or ricotta), to make the meal more satisfying. Generous amounts of fresh salad or cooked vegetables add filling fibre for longer satisfaction too. Sauces for pasta should be either tomatobased or home-made creamy ones with low fat evaporated milk instead of cream. Finish the meal with fruit, yoghurt or a low fat smoothie.

Don't overdo dinner

Keep your meat serving moderate - the size of the palm of your hand, or about 100-120 grams. Cook it without added fat. Fill your plate with vegetables or salad, including lots of green and yellow varieties. Also include a serving of carbohydrate-rich food like potato, corn, rice or pasta. If you are still hungry, don't feel guilty about including a modest serving of dessert based on fruit and low fat dairy foods (custard, yoghurt or ice-cream). Indulging this way is far better than getting the 'nibbles' later in the evening and going for potato crisps or chocolate biscuits.

After work snack attack!

A common mistake is to come home starving and consume everything in sight in large quantities, then retire quite 'stuffed' to bed. If this sounds like you, then look at your eating throughout the day. Chances are that you skimped on earlier meals and your energy level has run low. It may be wiser to include an afternoon snack like a tub of yoghurt, low fat smoothie or fruit to keep your appetite more controlled at dinner-time.

Watch the extras!

Without being too pedantic, do restrict the number of treat foods and/or drinks in your week to only a couple. Often it’s these little indulgences (doughnuts, biscuits, crisps, cheese, chocolate, soft drinks or alcohol) which blow the energy intake out beyond your body's needs. Even foods labeled 'low fat' or 'light' still contain plenty of energy (often from sugars), so be don't be caught out. Use 'free' salad dressing and 'diet 'drinks as useful substitutes for the real (energy dense) thing.

Include daily aerobic activity

Do at least the basic minimum 30 minutes of any activity which makes you puff a little for at least 10 minutes at a stretch. If you want to lose weight faster, gradually step up your exercise level. Add 10 minutes to your morning/evening walk or cycle and take a walk at lunch-time to refresh your brain. Very small changes can make a big difference over time.

Set a realistic goal or target

How many years or months did it take you to gain the weight? Don't expect it to drop away overnight. If you aim to lose one (or at most, two) kilograms of fat in a month, then you will achieve your goal eventually. A Body Mass Index (BMI) of between 20-25 represents the Healthy Weight Range. BMI is calculated by dividing your weight (in kgs) by your height (in metres) squared. If you are of muscular build or are getting on in years, aiming for a BMI of 25 may be too low/ unrealistic for you, so maybe set yourself a target of 27. If your BMI is over this, you are considered overweight, and if it is over 30, you are classified as obese. My observation is that the national overweight and obesity percentages quoted are not reflected in the Orienteering fraternity. Maybe it is due to all the endurance training, or perhaps we just don't eat too many energy-laden take-away foods. Indulgence in large quantities of alcohol is not considered an ‘essential’ to Orienteering as it is in some sports today. Hearty carbohydrate-based meals and plenty of energy expenditure are the keys to successful weight control. There is no 'quick-fix' alternative.