Weight Loss [myths]

There are many unhealthy misconceptions about weight loss. There are no magical foods or ways to combine foods that melt away excess body fat. To reduce your weight, you need to make small, achievable changes to your lifestyle. You need to change the way you eat and increase your physical activity.

Dietary fats may cause weight gain

Fats contain approximately double the amount of kilojoules (calories) per gram than carbohydrates or protein. They are a very concentrated form of energy. If you eat a lot of fat, you are likely to put on weight.

The type of fat you eat is also important. Polyunsaturated and monounsaturated fats (from fish and plant sources) provide some health benefits and should be included in small amounts in the diet. Saturated fat from animal sources can have a negative impact on your health.

If you eat more kilojoules than you use, you will put on weight whether those kilojoules came from fats, carbohydrates or proteins.

Low, moderate or high-carbohydrate diets

In the short term, very low-carbohydrate diets can result in greater weight loss than high-carbohydrate diets, but in the long term, weight loss differences appear to be minimal. Very low-carbohydrate diets can be unhealthy as carbohydrates are the preferred fuel source for our bodies to work effectively. The long-term safety of these diets is unknown.

The key to weight loss

The best way to lose weight is slowly, by making small, achievable changes to your eating and exercise habits. Aim for a healthy waist circumference of less than 94 cm for men and less than 80 cm for women.

Suggestions for safe and effective weight loss include:
· Don't crash diet. You'll most likely regain the lost weight within five years.
· Cut down on dietary fats, especially saturated fat, and choose low-fat varieties where possible.
· Cut back on refined sugars.
· Increase your intake of fresh fruit, vegetables, and wholegrain breads and cereals.
· Consume less alcohol.
· Eat less takeaway, snack foods and sugary drinks.
· Exercise for approximately 30 minutes on most days of the week. Introduce more movement into your day – try to include 30 minutes of walking daily.
· Don't eliminate any food group. Instead, choose from a wide range of foods every day and choose 'whole', less-processed foods. Have a regular pattern of eating and stick to it.