NUTRITION – Weighty Issues

Weighty Issues

Gillian Woodward

With the festive season behind us, and New Year’s weight loss resolutions by now probably broken well and truly, it may be an opportune time to consider sensible approaches to this common problem of losing unwanted kilograms or centimetres around the waist.

Australians are at the point where it is almost more “normal” to have a weight problem than not. If the current trend continues it is estimated that by 2010, 70% of Australians will be above their healthy weight range. The implications of this are somewhat scary, if you consider how many lifethreatening diseases are in part caused by overweight or obesity - cardiovascular disease and diabetes to name but two. The main issue is ‘how can we reverse this trend of increasing girth?’ Here are 10 tips to help you lose that weight PERMANENTLY!

1. Loss of body fat involves a permanent change in lifestyle, not a diet

You will have to make some changes in the TYPES of food that you eat, AND you will have to exercise more than you do at present. The only way to lose body fat is to eat slightly less energy than you need, and burn some of your stored fat to provide that extra energy.

2. Set realistic goals for yourself - ones you CAN achieve because they fit in with your lifestyle/family!

If you go on crash diets to lose weight quickly, it is mostly due to water loss, not fat loss. This weight will be regained quickly, sometimes with even more kg than before! For permanent fat loss, you cannot expect to lose more than 1-2 kilograms per month. It may happen a little quicker than this at first, but fat loss is generally a slow process. Over a year, it really mounts up - 12 to 20kg or 2 -3 stone is a significant achievement in 12 months! Remember, you did not gain the weight overnight, so you cannot expect to lose it quickly. The longer you stay with your new healthy lifestyle, the more likely it will become a life-long habit.

3. Reducing your daily fat intake is the most important dietary change to make

Cut down the visible fats as well as the hidden ones. Eat lean red meat, skinless chicken, and more fish. Grill, dry bake or dry fry meats, using only a teaspoon of oil per serve. Avoid fatty processed meats, pastries, fried foods and snack foods like chips. Use more low fat dairy foods - milk, yoghurt, and cottage or ricotta cheeses. Include at least 7 serves of fruit and vegetables each day, and a minimum of 5 serves of bread and cereals. Be moderate with sugar and salt. Drink plenty of fluids, including water. Do not drink fruit juices, fizzy soft drinks or other unnecessary kilojoule providers. Have alcohol only occasionally, in moderation.

4. Make exercise a part of every day

Most people who lose weight successfully, become somewhat addicted to exercise. It is a “healthy addiction” - to feel that the day is not complete without at least 30 minutes of exercise which makes you “puff”. Doing an hour each day is even better.

5. Never skip meals or go for long periods without food.

This only makes you ravenously hungry, so that you tend to overeat to fill the hole. Never skip breakfast!

6. There is no need to have special or different meals from the rest of the family.

Why not improve the eating habits of the whole family while you are at it? They would all benefit from a lower fat intake (unless they are less than 5 years of age). Some family members may well need some extra serves of food to meet their extra energy or growth requirements.

7. When shopping, look for the words “low fat” or “low Joule/energy” on the label.

A truly low fat product has less than 3 grams of fat per serve. Check the nutrition panel for this information. The words “low cholesterol”, “reduced fat” or “light” can be very misleading. It is not cholesterol you should be avoiding, it is saturated fat. A “reduced fat” food can still be very high in total fat and “light” can mean anything from pale in colour to full of air!

8. Enlist the support of a good friend or family member

Everyone does much better with a little encouragement. Whether it is by motivating you to do your exercise or helping you to cook and prepare healthier meals, every little bit counts. Even just being able to phone that special friend/relative/team-mate and tell them what a bad day you’ve had, may save you from raiding the biscuit barrel in search of comfort.

9. Think about HOW and WHY you are eating

Do you eat too fast or on the run? Are you eating because you are thirsty, tired, bored or upset? Try to break the habit of responding to stress or emotions by indulging in food – especially comfort foods!

10. Don’t weigh yourself !

Avoid hopping on scales. Daily and monthly fluctuations in fluid content of your body can hide true fat loss. You may become despondent and give up your new lifestyle changes. Also, muscle weighs more heavily than fat, so if you are exercising more, you may even gain weight, despite fat loss. If you must weigh yourself, make it once a fortnight or once a month at the most. A far better measure of success will be to occasionally take a tape measure and put it around your waist, hips and bust (for women). If the centimetres are reducing in number, then you are being successful.

• Remember that motivation is the key to success. • Keep your eye on the goal you have set for yourself • Enjoy a wide variety of foods each day • Feel the benefits of a healthy exercise routine – your training and competition should improve as a result.

Gillian Woodward is a Practising Dietician and has been providing advice in the field for over 25 years. She has been an orienteer since 1984.