Sensible Weight Loss

If you followed all the weight-loss advice in the glossy mags, you’d be juggling some extreme eating habits—from soup diets, to cutting out whole food groups, drinking only vegetable and fruit juices, or popping weight-loss pills.

Of course, there will always be the latest and greatest fad diet to help you “lose those winter kilos,” but these diets will always be just that—a fad.
Achieving and maintaining a healthy body weight may take a little planning, but it doesn’t have to be extreme or too confusing. If we could condense the guide to sensible weight loss, it would be simply this:

• aim for balance
• choose a variety of quality, nutritious foods and drinks
• choose to be physically active
• and get some support.

Extreme changes in lifestyle (like the diets mentioned above) are difficult to maintain. In fact, many dieters will tell you that their weight actually increased after they resumed their normal eating habits because sticking to the diet was unachievable. It is important to remember that weight gain usually occurs over several years, so it is unfair on your body to expect the extra weight to be lost in a few weeks. And strict diets—which cut out whole food groups and rely on certain foods—can starve your body of important nutrients you need to stay healthy, sometimes causing permanent harm.

So, develop healthy eating habits, which will more likely provide you with long-term health benefits, rather than dieting or making sudden changes to what you eat and the physical activity you do. You will also find it much more enjoyable and less restrictive to include a wide range of healthy foods in your diet each day.

here’s how you do it:

• Base your meals and snacks around the following foods, which provide essential nutrients and energy for your daily activities: vegetables, fruits, wholegrain breads and cereals along with some legumes and nuts.
• Choose in moderation foods such as reduced-fat dairy or soy products, eggs and meats/fish (if you choose to eat them). They will provide your body with other important nutrients and minerals like protein and calcium.
• Another really important contributor to good health is keeping your body hydrated with fluids, so look for ways to ensure you drink plenty of water every day.
• Become more aware of the amount of food you consume, especially with takeaway foods and drinks. For example, while up-sizing your burger meal or popcorn and soft drink may seem like a bargain, you are significantly increasing the total energy of the meal, which your body may not need that day.
• It is also valuable to enjoy some regular physical activity, so choose an exercise activity that you like, and try getting active with friends so it's more fun and may help you stick to your program.
• If you’re concerned about your weight and would like some more personal and specific advice on a healthy diet, it’s recommended that you make an appointment to see a dietitian. You can find a dietitian in your area by calling: 1800 812 942 (Australia) or visiting www.dietitians.org.nz (NZ).