The truth on how to lose weight and keep it off
When trying to lose weight, some people think that quicker is better. Whilst losing weight quickly is often motivating, the ways in which the weight is lost is not always sustainable. And if not sustained, the weight will be regained – and this can lead to frustration and disappointment in the long-term.
A gradual, steady weight loss is the best way to ensure you are making realistic changes to your lifestyle. Weight loss goals need to be realistic and allow you to achieve a healthy, balanced diet that can be maintained for life.
A balancing act
Weight management is a balancing act between the energy (or kilojoules) we consume (through food and drinks) and the energy we expend (through physical activity). There’s no secret to weight loss. It’s about finding the right balance between food intake and physical activity.
To make long-lasting improvements to your weight (and better still, your health!), you need to make long-lasting changes to your lifestyle. Aiming for up to ½ – 1 kg of weight loss per week is recommended in conjunction with a healthy and well-balanced diet.
Benefits of weight loss (even small amounts)
Even losing small amounts of weight if you are overweight can have benefits to your health. Studies have shown that a 10 percent loss in body weight can improve glycaemic control, reduce blood pressure and reduce cholesterol levels. Bear these health benefits in mind if your weight loss efforts have seemed insignificant – as small amounts do matter!
Top tips to lose weight and keep it off
- Ensure your diet is nutritionally balanced by including foods from all the different food groups (breads and cereals, fruit, vegetables, meat and meat alternatives, and dairy foods and alternatives)
- Set realistic and achievable goals that suit your lifestyle
- Watch your portion sizes
- Monitor your progress with a food and exercise diary
- Include some daily physical activity.
Support is at hand
A healthy and well balanced diet combined with regular physical activity is the most effective way to manage your weight.
An Accredited Practising Dietitian (APD) is your diet coach who can help tailor a diet to your individual needs.