How is it done?

Our bodies are all different, we all eat differently, but the basic ‘rule’ for healthy weight control is the same: balance the energy in our food (and drink) to the energy we use in daily activities. Cutting out as much fat as possible is the best way to control the energy you consume, and increasing your level of activity will help you burn up the food you eat rather than store it as fat.

That sounds too simple

Well, yes and no, there is more to it than this. Motivation is essential to attain and keep a healthy weight, as is choosing the right foods. It is also important not to feel guilty about having a weight problem as life today surrounds us with all the wrong food options – currently over half of New Zealanders are overweight or very overweight (obese).

What are the benefits of losing weight?

First, you need to understand the risks of being obese or overweight. You have more risk of early death and nearly all of the major diseases: diabetes, high blood pressure, heart disease, arthritis and some forms of cancer (eg, prostate and bowel in men, and ovarian and breast in women). But, if you are obese, losing 10% of your weight can lower these risks.

As you gain control of your weight you should have a greater feeling of wellbeing. You can also find regular, moderate exercise increases your overall energy levels.

How do I control my weight?

The key to losing weight is to have realistic expectations, follow a balanced low fat diet, introduce healthy changes to your diet slowly so you can stick to them, gradually begin to exercise and allow yourself the odd non-fat or non-food reward.

At present, when you eat, are you eating for comfort, out of habit, absent-mindedly or just because it is there? Noticing this may help you plan a better diet.

Having realistic expectations

To stick with a weight control programme the changes you make need to be ones you can maintain – start with small steps, such as cutting out biscuits and fish and chips, or taking the dog for a walk every day. Once you have lost the first kilo or two you can add more changes.

Weight loss on its own is often a poor measure of fat change – for example, if you are exercising you may put on muscle as you lose fat – so your waistline may get smaller without a huge difference in your weight. Remember, fat loss is a slow process with lots of stops and starts (even if you are doing all the right things), and a healthier diet and exercise will benefit you anyway.

Eating well

Many people eat too much fat these days. This, along with a low level of physical activity, does not allow people to keep to a healthy weight. Losing weight is much easier with a diet that is very low in fat and has moderate amounts of protein and carbohydrate.

Long term, a balanced low fat diet and choosing the right foods can result in better weight control than fad or ‘crash’ diets that are hard to stick with, can leave you feeling permanently hungry and may be unhealthy.

The best way to lower your energy intake is to cut down on fat as much as possible, especially saturated animal fats. Fat has over twice the calories per gram compared with other food types and it does not fill you up as quickly, so you tend to eat more. Unfortunately, as humans, we have been biologically programmed to seek fatty foods to keep up our energy stores – but as such foods are now easy to find, it is too easy to overdo it.

Choosing lean meat and low fat dairy products, and grilling, baking, microwaving or steaming rather than frying, will help cut the amount of fat you eat. Foods with plenty of fibre (eg, wholegrain bread) help you avoid hunger without piling on the calories. Slowly, you can train yourself to enjoy low fat foods; there are lots of tasty and healthy options around these days.

You can skip or delay meals if you are not hungry, or save a portion for later, but don’t get over-hungry as this can result in binge eating. What you eat is more important than when you eat!

Limiting alcohol (also high in calories) to two standard drinks per day helps weight loss and lowers the risk for alcohol-related ill heath. A real problem with alcohol is that it increases the tendency to snack.

A balanced daily diet might include:

Starting to exercise

You can start with 15 minutes of gentle activity a day (eg, walking or gardening). This should be increased to 30 minutes to an hour of moderate activity (you should be breathing hard but be able to hold a conversation).

If you can manage this only in short bursts – fine – use the stairs not the lift or walk the long way to your car; it all adds up. The trick is to find an activity you enjoy doing and to put a little more physical effort into each day. As you tone up your muscles they burn more and more energy, helping you lose weight and look trimmer.

Other tips

• drink plenty of water (eight cups a day) including a cup of water before meals
• avoid takeaways, crisps and dips (they hide lots of fat) – be wary of foods you don’t know the contents of
• keep lots of healthy food options at home and with you
• exercise and/or eat with someone with similar goals
• do not eat while watching television 
• beware of slipping into old habits, particularly when you think you have ‘made it’.

Can I get help?

You can get help if you need it. Even if you are just starting to put on weight, it is better to get in control of it early on. Preventing obesity is far better for you and easier than having to deal with it later on.

If your eating is already out of control or you are depressed or distressed, talk to your doctor. If you have a health problem, are taking any medication or plan to lose more than 6 to 8kg also talk to your doctor about losing weight. Your doctor may suggest additional help from a dietitian or a counsellor for bad eating habits.

Prescription weight loss pills can be discussed with your doctor. They are available only if you are very obese or have other health problems. Medical supervision (for any side effects), weight loss and activity programmes, and lifestyle changes are also required if the pills are to work.

Call Push Play – www.sparc.org.nz/pushplay/overview or phone 0800 ACTIVE (0800 228 483) for information about how to get active in your area.

Original material provided by UBM Medica (NZ) Ltd. Reviewed in April 2003 by Dr Anne-Thea McGill. Edited by everybody.