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caption@P@ 1 80 Want to get off the diet merry-go-round and find a healthy approach to weight loss? Karen Fittall asks the experts, and three successful slimmers, for their best-ever tips Recent research suggests that yo-yo dieting increases the risk of heart disease and type 2 diabetes, so it’s time to stop the cycle. Here, three different groups of experts share their insider knowledge to help you achieve long-lasting weight loss. THE WEIGHT-LOSS RESEARCHERS “EAT MORE PROTEIN” DR HELEN O’CONNOR University of Sydney weight-management researcher “Our research shows that a higher protein diet may help with weight loss, particularly when it’s combined with low glycaemic index (GI) carbohydrates.” At the six-month mark of Dr O’Connor’s study, women whose 5600kJ-per-day diets meant eating 107g of protein a day had lost nearly double the amount of weight as those eating 67g of protein daily. “The women eating a high-protein diet had lost close to 10 per cent of their body weight, which is enough to produce significant health benefits,” says Dr O’Connor. “WRITE DOWN EVERY SINGLE THING YOU EAT” DR ANNE MCTIERNAN Weight-loss researcher from the Fred Hutchinson Cancer Research Center in the US “When it comes to weight loss, evidence from randomised, controlled trials comparing different diets finds that restricting total kilojoules is more important than diet composition such as low-fat versus low-carbohydrate. So the number one piece of advice based on our study results would be to keep a food journal to help you meet your daily kilojoule goals.” LOSE WEIGHT gm1214weip80 - 80 2014-10-17T15:30:23+11:00

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caption@P@ 1 81 “ALWAYS PUT THE HEALTHIEST FOOD ON YOUR PLATE FIRST”BRIAN WANSINK Cornell University behavioural economist Wansink says ‘food order’ dictates how many fat- and kilojoule-rich foods you’ll wind up eating: “The first food a person selects triggers what they take next.” Using a food buffet to prove the theory, Wansink discovered that people filled 66 per cent of their plate with less-healthy choices when their first pick was ‘cheesy eggs’. “Placing the less healthful foods first all but encouraged diners to select the next two kilojoule-dense and highly delicious potatoes and bacon. There’s an easy takeaway here – always start at the healthier end of the buffet. Two-thirds of your plate will be the good stuff!”  gm1214weip81 - 80 2014-10-17T15:30:23+11:00

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caption@P@ 1 82 “STOP WORRYING DR RICK KAUSMAN Weight-management specialist “Trying to get to a certain number on the scales puts too much emphasis on the endpoint and not enough on the process, and usually means using unsustainable tactics to get there, like starving yourself. To reach and stay at a healthy weight focus on looking after yourself, because that encourages behaviours you can do for life, like practising mindful, non-hungry eating and eating meals more slowly, to encourage your weight to settle where it should be.” THE ‘REAL-LIFERS’ “CUT YOUR PORTIONS AND THE DRAMA” GABRIELLE MASTON Dietitian & exercise physiologi s t “Losing weight is about reducing your have to cut out whole food groups or follow a restrictive plan: just eat smaller meals. And if you slip up every now and then, don’t panic. The occasional slip-up is normal – but it isn’t permission to give up, and long-term habits are far more important than what you do during any one meal.” “THINK ABOUT WHAT YOU CAN HAVE, NOT WHAT YOU CAN’T” MELANIE MCGRICE Dietitian “People set themselves up for failure by focusing on what they can’t eat when they’re trying to lose weight. That eliminates loads of nutritious foods and puts the emphasis on the negatives rather than the positives. Instead, focus on what you should be eating for good health, like fresh fruit, low-fat dairy foods, wholegrain cereals and legumes. You’ll reduce your opportunities to eat highly processed foods without feeling deprived.” THE DIETITIANS & DOCTORS ABOUT NUMBERS” energy intake, so portion control is everything. It also means you don’t Dietitian “BE HONEST ABOUT WHY YOU’RE OVERWEIGHT”JOANNE WOODWARD A Weight Watchers leader who lost 30kg and has kept it off for nine years. “I’d been overweight most of my life. At times I’d gorge on food but was totally unaware of how much I was eating, and my biggest problem was I wouldn