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titleWeight loss - What really works

subject date15-03-2021

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caption@P@ 1 66 QHow can I lose the last two kilos? A You need to be diligent. The more overweight you are, the faster you lose weight. What most people don’t realise is that once you get closer to your ideal body weight you need to take into account your reduced body size and fi ne-tune your kilojoule intake. Switch from low-fat to skim milk, trim your portions, drop treat foods from once a week to once a fortnight – small changes count. And be realistic about how long it’s going to take. Remember that to lose a kilo of fat you need an energy defi cit of 37,000kJ, so if you’re already eating fewer kilojoules, this can take a month to achieve. To see results you also need to up your exercise. Melanie McGrice, advanced accredited practising dietitian and weight management specialist. QI reach for treats when I feel low. How can I stop turning to food when things aren’t going right for me? A Emotional eating can be a major saboteur in your weight-loss journey. Food is available to us 24/7, so we really need to fi nd new ways of coping when stress or sadness hits. Identify what triggers your emotional eating and then change the habit around it. So if you make a beeline for the biscuits after a challenging day at work, ban biscuits from the house. If you’re turning to ice-cream because you’re feeling lonely, phone a friend instead. It’s also a good idea to portion those foods that tempt you most into small containers or snap-lock bags. This will force you to stop and think before reaching for another serve. Julie Gilbert , spokesperson for the Dietitians Association of Australia. QMy friend says to lose weight I really need to quit sugar. Is this true? A Eating less added sugar may help. The problem is those who advocate quitting sugar say to avoid fructose at all costs. But fructose is not only found in added sugar, it’s also found naturally in a whole range of foods including fruit. We know from the last

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titleWeight loss - What really works

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titleWeight loss - What really works

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caption@P@ 1 68 PHOTOGRAPHY CORBIS / GETTY IMAGES QI’ve reached my goal weight. How do I stop it creeping back on? A The easiest way to maintain your weight loss is through physical activity. Many studies over the years have shown that people who manage to keep weight off exercise at a moderate intensity every day. Exercise burns kilojoules, but it also helps to regulate your appetite hormones to prevent you from putting weight back on again. Melanie McGrice QI tend to eat really well during the week, but overdo it on weekends. How can I stop this cycle? A Have the same food rules on weekends. People are quite good at structuring their food intake on weekdays, but don’t apply the same skills to the weekend. Plan your meals so you’re not caught out making food decisions when you’re hungry or tired from shopping or ferrying the kids around. Weekends are often a time for unwinding by staying in bed, reading a book or watching TV, so you need to watch your snacking at these times, and try to remain active. If you’re going out for a meal, stick to your healthy eating guidelines. Don’t use the fact that it’s the weekend as an excuse to overindulge. Julie Gilbert QWhy do I lose weight one week and nothing the next? How can I make weight loss more consistent? A Everyone’s diff erent. All you can do is concentrate on getting your eating and exercise habits right. I know that some people do nothing diff erent from week to week and their weight will still fl uctuate. Don’t focus too much on the number on the scales. Otherwise, you risk compromising your weight-loss eff orts by eating less, bingeing and then giving up. This can cause you to gain weight over time. If you’re doing everything you should be, weigh yourself less often. Instead, use a piece of clothing as a guide or take body measurements. The scales are not always an accurate measure of what’s going on. Tania Ferraretto QI feel hungry not long