Healthy Weight Loss

• 1 in 3 Australians are overweight.
• 1 in 4 people are overweight.

Why the problem?

• Sedentary lifestyle
• • Labour saving devices
  • Transport
  • Urbanisation
  • TV, computers
• Change in dietary habits and availability of fast foods

Possible causes of weight gain:

• Poor dietary and/or eating habits
• Lack of exercise
• Diabetes and other medical conditions
• Emotional issues
• Boredom
• Lack of self-control
• LOVE of food!

What is a healthy weight?

• • A person is considered to be a healthy weight if they fall within specific ranges for their height and age.
• BMI – weight (kg) / height (m2)
• • e.g – 80kg/1.6m2 = 31
• BMI Ranges:
• • Underweight BMI – less than 18
  • Healthy weight BMI – between 18.5 and 24.9
  • Overweight BMI – equal to or greater than 25and up to 29.9
  • Obese BMI – equal to or greater than 30

Fat:

• The average human body has 30-40 billion fat cells. When calories are consumed and not used for immediate energy the body stores them as fat.
• Each kilogram of fat has up to 700 kms of blood vessels – meaning more strain on the heart.

Measuring Weight:

• Measuring weight on the scales is not always the best method.
• The abdominal then hip/thigh circumference measure is usually a better indicator of progress.
• • ‘Carrying excess fat around the waist is more of a health risk than ifthe fat is on the thighs and hips. This increases the risk of heartdisease and stroke.’ National Heart Foundation
• Waist circumferences associated with greater risks are:
• • Men: greater than 94cm
  • Women: greater than 80cm

Distribution of body fat:

1. Abdominal
2. • Increased risk of diseases such as heart disease, diabetes, gall stones and heart attack

2. Hips/Thigh
3. • Increased risk of diseases such as breast cancer and colon cancer
   • Suggestive of an estrogen dominance therefore more common in women

Why a weight problem?

• Diet is heavily concentrated in high calorie dense foods
• • 51% Refined & Processed Foods
  • 42% Dairy & Animal Products
  • 7% Fruit & Vegetables

Primary Causes of Excess:

• Fibre deficiency
• Result: over consumption of calories due to artificial concentration in diet
• • Rich foods naturally excite our senses because it’s way of telling us they will provide highest amount of dietary pleasure with the least amount of effort.
  • Removing fibre and water results in a hyper-concentration of sugar, fat, and salt = food becoming a low grade addiction

Achieving healthy weight loss:

• Weight loss will initially be at its greatest in the first 3-4 weeks of starting a weight loss regime. This is the time when the body begins to lose fluid, bowels start moving and the shock of doing something different kicks in.
• Successful weight loss is not short term as in going on a diet. It should be a LIFESTYLE change and then the weight will stay off forever! A loss of 0.5 – 1kg per week after this initial stage should be the aim until a healthy weight is achieved.

12 Weight Loss Tips:

1. Address obvious issues and create an actionable plan
2. Write down all the things that your weight inhibits your from doing
3. Set goals – clothes tit into etc
4. Drink more water – 2L per day = less hungry
5. Be as active as possible
6. Eat as much fresh food as possible (no crackly packets and processed foods)
7. Start the day with a good breakfast
8. Decrease the size of, or eliminate dinner
9. • Overnight fast – 18hrs
   • Avoid being too full/hungry
   • 5hrs between meals
   • Eat on time
   • Don’t graze
10. Avoid snacking – if you must eat between, eat fruit
11. Consume good fats (nuts, avocados, olives)
12. Eat a wide variety of plant based foods to increase nutrition and decrease calories
13. Find support – family, friends, network