Simple Weight Management Tips
1. Understand your body energy needs!
Find out your energy requirements and what that means in food terms. Balance your energy intake and energy output!
2. Eat 5 – 6 smaller regular meals!
This will lead to improved satiety, improved metabolism improved energy levels and a more manageable weight.
3. Enjoy food from all 5 food groups in adequate proportion!
The 5 food groups were developed to help Australians ensure they are getting adequate nutrition. By including the recommended variety in your diet, you are improving your health.
4. Enjoy 5 serves of vegetables and 2 serves of fruit everyday!
Fruits and vegetables are generally lower in energy but full of good nutrition. You can really complement every meal with fruits and vegetables, as well as maintaining a more satisfying diet.
5. Be physically active!
Incorporate at least 30 minutes of moderate intensity exercise most days. You continue to burn energy after exercise allowing your body to tolerate the energy you eat from food. You will see excess weight come off you over time and most importantly you may prevent it from continuing to rise!
6. See an Accredited Practising Dietitian with a special interest in weight management.
It has been scientifically demonstrated that people are more like to lose weight and keep it off with the regular support and guidance of an experienced Accredited Practising Dietitian. Furthermore, it has been shown that those people who see a Dietitian for regular follow-up over a longer period of time are more successful at losing weight and keeping it off!
7. Be realistic, sensible and patient!
8. Avoid eating late.
If you eat very late or just before going to bed when you are less active, your body is more likely to store the energy as fat. Not only that, food can sit in your stomach for longer and can actually leave you feeling sick the next day, hence affecting your appetite.
9. Avoid eating large meals.
Eating large meals over-stretches you stomach so you can fit more food in there. You can cause gastrointestinal symptoms like diarrhoea and excessive bloating.
10. Avoid energy dense high fat/high sugar foods such as cakes, biscuits, chocolates and chips.
These foods are really energy dense. You can learn to eat these in moderation and can form part of a healthy diet. Remember such foods tend to have higher amounts of saturated fat and trans-fat which are linked to heart disease!
