Weight Loss 101
The key to successful weight loss:
The key to successful weight loss is to focus on a comprehensive healthy lifestyle approach rather than being on a “diet or fad diet”. This will improve the psychological impacts of healthy eating, whilst avoiding the unappealing phenomenon known as the “diet merry go round”. A healthy and sustainable weight loss approach aims to achieve a minimum of 0.5kg to 1kg of weight reduction per week, with a greater emphasis placed on waist measurement reduction. Gradual, ongoing weight loss will provide significant benefits for your weight and your well-being . Rather than making radical changes to existing eating habits, we believe that the key is to create gradual life-long changes that suit your taste and lifestyle, whilst maintaining all your nutritional requirements.
How to Achieve Sustained Weight Loss
This is where an Accredited Dietitian plays an important role.
If you are overweight we can help you achieve your weight loss goals and assist in the prevention and management of diet related health conditions. Those who find weight loss difficult or frustrating may be setting unrealistic goals and expectations. Weight loss can be a positive, educational and highly rewarding process. It may be easier than you think…
At Nutrition Health and Wellbeing our strategy for successful weight loss includes:
- Helping you set short and long term goals that are achievable and realistic, whilst progressively helping you to comfortably change old, unhealthy habits into new and improved ones. We do not believe in overwhelming you with any unrealistic or highly restrictive “fad diets”.
- Focusing on the results of your body fat reduction, plus a target weight loss of 0.5kg to 1kg per week. Whilst weight loss measured on the scale is important, it is not our only measurement of success, as we understand that other factors may affect an individual’s body weight. We will not set you an unachievable weight loss target,rather, we aim for a medium term goal of 5-10% body weight loss.
- Helping you understand why you may not have been achieving your own weight loss and nutritional goals, and how to eat according to your body’s energy needs (calorie requirements). People may often eat healthily but exceed their calorie intake, making weight loss difficult and frustrating. We will formulate an eating plan for you so that your energy (calorie) intake from fat, protein and carbohydrate is balanced to achieve the weight loss and nutritional balance you require.
- Providing a structured weight loss eating plan that may be incorporated into sessional consultations or into 4 or 8 week programs, that is practical and easy to follow. The aim is to tailor your individual weight loss eating plan to the foods you enjoy in your daily routine. We will help you understand the calorie value of meals, drinks and snacks, and carefully explain the importance of food group balance, portion control, low GI foods, label reading, recipes ideas, recipe modification and exercise.
- Assisting you with behavioural change and providing ongoing motivation, monitoring and support. We strive to build your sense of confidence about driving your mission to success.
Features and Benefits of our Weight Loss Program:
- Initial Nutritional Assessment
- Develop weight loss goals and achievable targets
- Calculation of energy requirements
- Dietary education on each visit
- Structured Customised Eating Plan
- Balanced, practical and adaptable eating plan
- Monitoring and analyses of dietary intake
- Weekly weight loss
- Body fat reduction
- Exercise Plan
- Improved Energy Levels
- Improved bowel health; reduced constipation and bloating
- Feeling satisfied and not hungry
- Support from your dietitian
The Dangers of Ignoring Weight Loss
Overweight and Obesity has rapidly increased over the past 10-15 years, contributing to major chronic health conditions such as insulin resistance and diabetes,heart disease, arthritis, blood pressure, and cancer. Whilst escalating rates of obesity amongst adults is a great concern, even more alarming is the increase in obesity in children.
Lifestyle factorssuch as anincrease in the consumption of excessively high calorie/kilojoule foods, in combination with a decrease in physical activity, have significantly contributed to the rising rates of overweight and obesity issues.
Criteria for measuring overweight and obesity
Your Body Mass Index (BMI) is one method for an adult to assess whether their weight is within a healthy range or whether they are overweight.
BMI can be calculated by dividing weight in kilograms by height in metres squared.
BMI = Weight (Kg)/Height ^2 (Metres ^2 )
- A Healthy BMI (healthy weight range) is between 18.5 -25,
- overweight between 25- 30, and
- obese >30
BMI may overestimate body fat in some groups, so it is not always a completely accurate measurement. Alternatively waist circumference measurement (cm) can be used.
A healthy waist circumference for
- men is <94cm and for
Men who have a waist circumference of>102cm, and women of> 88cm are classed as obese.
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