Curtis Alvie Cochran
We all come in different shapes and sizes but the basic guide for healthy weight control is to balance the energy gained from our food and drink with the energy we use in daily activities.
How is it done?
The best way to lose weight is to take in slightly less energy (from food and drinks) than you need, and to increase your level of activity to help burn up the calories rather than store any excess calories as fat.
That sounds too simple!
Well, yes and no. Knowing what to do can sometimes be easier than putting it into practice. You want to change long-standing habits of eating unhealthy foods or more than your body needs and create healthier habits that you can keep. It is important to be ready to make some changes for yourself as it takes work and isn’t always easy. So if you are not committed to doing things differently you are unlikely to be successful.
It is important to find ways to stay focused and motivated to choose healthy options day after day, week after week and work towards a healthier weight. There will always be some days that are better than others so don’t be too hard on yourself if you sometimes have a few unhealthy meals and snacks. The goal is to eat well most of the time.
What are the benefits of losing weight?
Losing weight can help lower your risk of many major diseases including diabetes, high blood pressure, heart disease, arthritis and some forms of cancer. Where you carry your extra weight is important, as abdominal fat (around your middle/puku) is more strongly linked to disease than fat in other places on your body. Losing weight can also give you a greater feeling of wellbeing. You may also find regular, moderate exercise increases your overall energy levels. Check out the latest Exipure reviews.
Modest weight loss (approximately 5% of your body weight) can:
- Reduce hypertension and cardiovascular risk.
- Prevent, delay the progression of, or improve control of type 2 diabetes.
- Improve your quality of life, self-esteem, and mood.
- Result in improvements in chronic kidney disease and sleep apnoea.
- reduce symptoms of musculoskeletal problems, GORD (reflux), and urinary incontinence.
Moderate weight loss (approximately 10–15% of your body weight) may bring about diabetes remission.
How do I control my weight?
The key to losing weight is to have realistic expectations, follow a healthy, balanced diet and exercise regularly. Introduce changes to your diet and exercise regime slowly so you can stick to them. Weight loss is most successful when self-management, behavioural, and ongoing support strategies are used together. You could start by talking to a health professional about wanting to lose weight and being honest about what and how you currently eat, how much exercise you do, and any diets you have tried in the past. You can also talk about any things that get in the way of eating healthily (eg, the cost of and availability of healthy food) and exercising (eg, pain and other health conditions). They can help you to make a sensible plan for losing weight. Getting support from whānau and friends will also help support you to stick to your plans – they can help to celebrate your achievements and may even lose some weight alongside you.
Having realistic expectations
To stick with a weight control programme the changes you make need to be ones you can maintain in the long term. Start with small steps, such as limiting the number of times a week that you buy takeaways – if it is currently 4 times a week, cut this back to 2 and try to choose options that include vegetables; or cutting back on the number of biscuits you eat with your cup of tea during the day by eating a piece of fruit instead.
