Weight loss advice

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Lose weight wisely

A recent study conducted by The Leading Edge (December 2004) found that 57% of Australians have tried to lose weight in the last six months. While there are countless diets around, the best way to lose weight and keep it off is to make gradual lifestyle changes by following a healthy diet and keeping physically active.

Below are some simple weight loss tips. They’re common sense really but helpful reminders all the same.

Remember that energy in equals energy out
To lose weight you need to eat less calories and burn more. Many people overestimate how much activity they do and underestimate how much food they eat! 

Up the physical activity
While accumulating 30 minutes of daily physical activity is essential for good health, more is needed for weight loss. You don’t need to work harder, just longer – aim for at least 45 minutes to an hour of moderate activity most days of the week. If the thought of going to the gym is daunting why not take advantage of the lovely spring weather and do some outdoor activities such as bushwalking, cycling, kayaking or walking. This way you can enjoy the outdoors and get some exercise at the same time. 

Eat filling foods
Researchers have found that increasing protein in the diet can assist in weight loss. One reason a higher protein diet can lead to weight loss is that protein foods are more satisfying. Higher protein diets have also been shown to reduce insulin levels in the body. The CSIRO Total Wellbeing Diet is a long-term protein-plus eating plan been clinically proven to help you lose weight and achieve better health 

Eat regular meals
Many fad diets involve restricting how often you eat. The problem with not eating regular meals is that your body’s metabolic rate slows down making it even harder to lose weight. It’s important to eat at least three meals a day. 

Eat less fat
Fats have the highest kilojoule (calorie) content of all foods so eating too much fat can contribute to weight gain. Try to minimise saturated fats such as butter, full fat cheese, fried takeaway foods, fatty meats and convenience foods. Look for reduced fat products but beware that reduced fat products are not always low in calories! 

A final word
Losing weight is very individual, what may work for one may not work for another. It’s a good idea to talk to your doctor or see an accredited practicing dietician who can tailor a weight loss plan to suit you. 


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