Lifestyle changes
Weight-loss plans that work for most people encourage eating a wide variety of foods--just in smaller amounts. Here the focus is on lowering your fat intake (especially saturated fat) and eating more whole grains, legumes, fruit and vegetables. Many of these foods are high in fibre, which makes you feel satisfied sooner. Make it your goal to get the greatest 'bang for the buck' with every kilojoule.
If you're in the moderately overweight rather than the obese category, your goal will probably be to lose about a kilogram a week, which can usually be done by creating a daily 'deficit' of 2000 kilojoules through eating less and exercising more. Most over-weight women will lose about 500 g a week just by consuming 4800 to 6000 kilojoules daily, and men by eating 6000 and 7500 kilojoules. Getting fewer kilojoules than this is usually not recommended because it's difficult to get a good nutritional balance. However, a recent study reported in the American Journal of Clinical Nutrition showed that very-low-kilojoule programs that rely on fortified liquid meal replacements, low-kilojoule programs that rely on fortified liquid meal replacements, low-kilojoule entrees and energy bars have helped people lose as much as 20 to 22 kg--and keep it off for five years. In this same study, those who exercised were more likely to keep weight off than those who didn't.
Why does exercise work so well? Obviously, because it burns kilojoules while you're doing it but also because regular exercise increases the rate at which you burn kilojoules even when you're just sitting around. Exercise is a great mood elevator too, and helps people stick to their eating plans because they see results faster.
Before you begin any sort of exercise program, your doctor may recommend a full medical checkup to check your heart, lungs and general health. Once you get the medical go-ahead, you can begin to increase your daily activity. If you're not used to exercise, this could mean starting with five-minute walks as well as some strengthening exercises. Your goal is to work up to doing 30 minutes of aerobic exercise daily (brisk walking, jogging, swimming, cycling); 30 minutes of strengthening exercises two to three times a week; and regular stretching to gain flexibility.
Medications
Maybe you've tired to lose weight and keep putting it back on. Ask your doctor whether you're a candidate for a medications to help you succeed. There are drugs available for short-term use but since keeping the weight off is the point of weight loss, many doctors focus on the following two prescription drugs, which are approved by the Therapeutic Goods Administration (TGA), for long-term treatment:
There are a million ways to get into trouble when you're trying hard to stick to a diet. Avoid the following:
Some health funds to refund part of the cost of a weight-loss program. It usually requires you to have paid for extra cover. Many of the health funds offer packages promoting healthy living and as part of that, weight-loss program are rebatable. It is worthwhile shopping around as each fund differs in what it will or will not cover.
Some patients report they have flatulence and frequent bathroom trips. Certain people develop high blood pressure while on the drug.
Natural methods
Most experts (including those at the American National Institutes of Health) don't recommend herbal supplements as part of a weight-loss program yet people continue to buy them. Do any of them work?
Maybe. Studies how mixed results (and some dangers) with certain herbs, in particular ephedra (Ma huang, a Chinese herb), which is often combined with caffeine in popular diet supplements available over the Internet. Ephedra has come under particular scrunity in recent years because in certain people it can cause high blood pressure, stroke or other serious heart problems. Moreover, a recent review of weight-loss supplements by an independent laboratory found that many brands do not contain the amount of active ingredients the labels procelain (they don't have to since the TGA has no jurisdiction over these products).
Weight-loss plans that work for most people encourage eating a wide variety of foods--just in smaller amounts. Here the focus is on lowering your fat intake (especially saturated fat) and eating more whole grains, legumes, fruit and vegetables. Many of these foods are high in fibre, which makes you feel satisfied sooner. Make it your goal to get the greatest 'bang for the buck' with every kilojoule.
If you're in the moderately overweight rather than the obese category, your goal will probably be to lose about a kilogram a week, which can usually be done by creating a daily 'deficit' of 2000 kilojoules through eating less and exercising more. Most over-weight women will lose about 500 g a week just by consuming 4800 to 6000 kilojoules daily, and men by eating 6000 and 7500 kilojoules. Getting fewer kilojoules than this is usually not recommended because it's difficult to get a good nutritional balance. However, a recent study reported in the American Journal of Clinical Nutrition showed that very-low-kilojoule programs that rely on fortified liquid meal replacements, low-kilojoule programs that rely on fortified liquid meal replacements, low-kilojoule entrees and energy bars have helped people lose as much as 20 to 22 kg--and keep it off for five years. In this same study, those who exercised were more likely to keep weight off than those who didn't.
Why does exercise work so well? Obviously, because it burns kilojoules while you're doing it but also because regular exercise increases the rate at which you burn kilojoules even when you're just sitting around. Exercise is a great mood elevator too, and helps people stick to their eating plans because they see results faster.
Before you begin any sort of exercise program, your doctor may recommend a full medical checkup to check your heart, lungs and general health. Once you get the medical go-ahead, you can begin to increase your daily activity. If you're not used to exercise, this could mean starting with five-minute walks as well as some strengthening exercises. Your goal is to work up to doing 30 minutes of aerobic exercise daily (brisk walking, jogging, swimming, cycling); 30 minutes of strengthening exercises two to three times a week; and regular stretching to gain flexibility.
Medications
Maybe you've tired to lose weight and keep putting it back on. Ask your doctor whether you're a candidate for a medications to help you succeed. There are drugs available for short-term use but since keeping the weight off is the point of weight loss, many doctors focus on the following two prescription drugs, which are approved by the Therapeutic Goods Administration (TGA), for long-term treatment:
- Orlistat (Xenical). When taken before, during or after a meal, orlistat prevents the digestion of about 30 percent of the fat you eat. In clinical trials it worked better than a placebo to help overweight people lose kilograms--and keep them off---when combined with a healthy diet. What's the downside? Important fact-soluble nutrients can be lost, and not all can be replaced by supplements.
There are a million ways to get into trouble when you're trying hard to stick to a diet. Avoid the following:
- Soft drinks and alcohol. Soft drinks are loaded with sugar, and even healthy-sounding fruit drinks may have as many as 800 kj a bottle. You can choose diet soft drink, but many successful dieters, say they do better when they let go of sweet-tasting drinks altogether. Alcohol is another kilojoule--expensive habit. And because it reduces inhibition, you may eat more than you intended to. Choose sparkling water instead.
- Fat-free packaged goods. They're often made with refined grains and loaded with sugars, which means they're not low in kilojoules. Studies show that people tend to eat more of these 'diet foods' anyway., which defeats their apparent purpose. Even those foods with 'low-fat' or 'cholesterol-free' on the label may contain bad-for-your-heart hydrogenated oils.
- Eating while watching TV. Experts say mealtime in front of the TV isn't good for the waistline. You don't really savour your food--a necessary ingredient in healthy eating--because you're too busy watching those food-touting commercials. Save TV for other times.
- Self-punishing thoughts. It's important to remember that you are human and you will occasionally slip off your eating plan. Every successful dieter has been there. Tell yourself you're not a bad person doomed to failure. Then forgive yourself and get back on track.
Some health funds to refund part of the cost of a weight-loss program. It usually requires you to have paid for extra cover. Many of the health funds offer packages promoting healthy living and as part of that, weight-loss program are rebatable. It is worthwhile shopping around as each fund differs in what it will or will not cover.
Some patients report they have flatulence and frequent bathroom trips. Certain people develop high blood pressure while on the drug.
- Sibutramine (Reductil). This drug affects the neurotransmitters in the brain that influence appetite and safety (fullness) mechanisms. In clinical trials, those who took the drug and got advice on diet lost significantly more weight over one year than those who got the diet advice alone. Side effects include dry mouth, insomnia, heart arrhythmia and elevated blood pressure. New studies suggest that taking Reductill in 12-week on/off cycles minimises side effects without affecting its ability to suppress appetite.
Natural methods
Most experts (including those at the American National Institutes of Health) don't recommend herbal supplements as part of a weight-loss program yet people continue to buy them. Do any of them work?
Maybe. Studies how mixed results (and some dangers) with certain herbs, in particular ephedra (Ma huang, a Chinese herb), which is often combined with caffeine in popular diet supplements available over the Internet. Ephedra has come under particular scrunity in recent years because in certain people it can cause high blood pressure, stroke or other serious heart problems. Moreover, a recent review of weight-loss supplements by an independent laboratory found that many brands do not contain the amount of active ingredients the labels procelain (they don't have to since the TGA has no jurisdiction over these products).
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