Excess weight can put a person’s health at risk. If you have excess body fat - particularly around the waist - you are more likely to develop heart disease or suffer a stroke even if you have no other risk factors. Excess weight increases the amount of strain put on the heart and is associated with elevated blood pressure, elevated LDL (bad) blood cholesterol and triglyceride levels, and lower HDL (good) blood cholesterol levels.

Weight And Diabetes

People who are overweight may also be at a significantly greater risk for developing diabetes. Losing weight, if you are overweight, as little as 5–10% of body weight, may help lower your risk of heart disease. Increasing physical activity, following a reduced-kilojoule diet, and moderating portion sizes can go a long way to helping you achieve and maintain your weight loss goals. This article will provide information to help you manage your weight.

Physical Activity And Weight

Being active every day can help you manage your weight. Make 30 minutes of moderate physical activity part of your daily routine on at least 5 days a week. Gardening, washing the car, and taking the stairs count. It’s easier to stick with a plan if you pick activities you like. Be sure to check with your doctor before you begin an exercise program.

Your Mother Was Right!

Breakfast is the most important meal of the day. Skipping breakfast or any other meal for that matter, to try to eliminate kilojoules may cause you to overeat later in the day. And that may not help you manage your weight sensibly. Most dieticians advise spreading meals out over the course of the day, usually breakfast, lunch, dinner and a healthy snack or two. This helps keep you satisfied so you are less likely to overeat at your next meal.

Breakfast And Weight Management

Eating breakfast is a key behaviour associated with maintaining weight loss.
There are four healthy lifestyle habits associated with successfully maintaining weight loss:
1. Eat breakfast every morning.
2. Eat a reduced-kilojoule diet, from a variety of sources.
3. Get one hour of physical activity every day.
4. Monitor weight and food intake by weighing yourself regularly and keeping a food journal.

Fibre And Weight

Getting enough fibre in your diet is a great way to help manage your hunger because it adds volume to foods without contributing significant kilojoules. Fibre is found in fruits, vegetables and wholegrain breads, cereals and grains. Legumes (dried peas, beans and lentils) are also rich in fibre. A portion of cooked broad beans, for example, can contribute as much as 8 grams of fibre. Snacks that are good sources of fibre include sunflower seeds, mixed nuts, plain popcorn, and some ready-to-eat-cereals.