Like many adults, you may be trying to lose some weight or keep unwanted kilojoules from creeping up on the scale. If so, focus on good nutrition and physical activity as the basis for a “can do” healthy living plan.

Get Real About Your Goals:

Evaluate your weight. Check your Body Mass Index (BMI). BMI scores weight in relation to height. A BMI between 20-24.9 is a healthy range for most people. At higher BMI levels, risk for some health problems increases.

• If you’re at a healthy weight, keep up the good work!
• If your BMI is 25 or higher –
  • First put the brakes on gaining additional kilojoules.
  • Then try to lose some weight for your health.  Losing even 5% to 10% of body weight (5 – 10 kg) for someone weighing 88.9 kilograms can yield possible improvements in blood pressure, cholesterol levels and blood sugar control (if you have or are at risk for diabetes).
  • Work with your doctor or a registered dietitian to set personalized weight goals.
  • Aim for a loss of quarter-half to one kilogram per week.

Consult your doctor if you loose weight unexpectedly. Check your progress on our Body Mass Index(BMI).

Be Savvy About What Makes A Healthy Eating Plan:

What we eat over time influences our health and affects our risk for some diseases, such as heart disease, diabetes and certain types of cancer. While there is no one “right way” to eat, healthy eating plans include these principles:

• Appropriate amounts of carbohydrate, protein and fat.  A registered dietitian can tailor advice for your needs.
  • Carbohydrate – at least 50% of kilojoules
  • Protein – 15% of kilojoules
  • Fat – 20% to 35% of kilojoules(Limit saturated fat, trans fat and cholesterol.)
• Recommended amounts of fibre.  A fibre-rich diet (e.g., vegetables, fruits, whole-grain foods, legumes) promotes health and nutrition. 
• Plenty of vegetables and fruit.  Aim for seven, preferably more servings a day, especially dark green and orange vegetables and fruits, citrus fruits and berries.
• Adequate amounts of calcium.  For most people, the goal is two servings of dairy products each day.  Choose lower-fat or fat-free milk, yoghurt or cheese.

Focus On Your Food:

Eating while multi-tasking often means you’re not paying attention to what or how much you eat.  Possible results are nutrient shortfalls from missed food group servings and too many kilojoules.

• Get to know your food.  Be aware of your kilojoule intake.
  • Check out the serving size and kilojoules per serving on products.
  • Read menu descriptions and go easy on butter, rich sauces and toppings. 
  • Count snacks as part of your food choices.
• Plan time for meals and snacks.  Take a break and enjoy what you’re eating.
• Slow down when you eat and “listen” to your body’s signals.  It takes about 20 minutes for your body to give you the “I’ve had enough” cue.

Bank Some Kilojoule Savings:

Small, regular kilojoule savings can help you manage your weight.

• Eat sensible portions:
  • Split a bagel, sandwich or dessert with a friend.
  • Choose a small or regular-size portion, instead of a “large” option. 
  • In a restaurant, choose a small entrée or select a salad.  Or split an entrée – eat half now and take the rest home.
• Move more everyday.  Challenge yourself: add 2000 steps to your daily routine.
  • Park farther away from the office or shops; use the stairs, too!
  • Walk around while talking on the telephone.
  • Take a quick 10-minute walk after lunch.
  • Find the longest route to the toilet or copier.
• Trade off to save kilojoules.
  • Try low or reduced-kilojoule versions of foods such as soft drinks, jelly or pudding. 
  • Look for reduced-fat and “light” products (salad dressing, yoghurt or mayonnaise).  Read labels to make sure they also have fewer kilojoules.

Go For Balance:

What and how much you eat over time counts for managing your weight.

• Review your day.  Had a big lunch?  Try eating breakfast (cereal, fat-free milk and fresh fruit) for dinner.  Have a low-kilojoule salad or vegetable dish to get important nutrients while managing overall kilojoules.
• Plan ahead for celebrations.  Think moderation.  Eat fewer kilojoules at other meals; cut back a bit the next day and work in some extra physical activity, too.  
• Fit physical activity into your days.  Be active every day.
  • Organize a group walk after a family dinner.
  • Play football or throw a frisbee during a barbecue.
  • Choose holiday spots with a pool, fitness centre, hiking trails or try to learn a new activity.
  • Enjoy activity-based fun.  For example, start your picnic with a bike ride or hike.

Accentuate The Positive:

Be positive.  Believe that you can achieve your goals – one step at a time. 

• Tap into your social network. 
  • Ask family and friends for support with your diet and activity program.
  • Walk with a friend, sign up for a dance class or join a gym.
  • Go to social events with a plan; make smart choices and enjoy the fun.
• Monitor your progress and applaud your successes.  (You’ll have setbacks, too, but don’t let them get you off track.  Focus on moving forward.)
• Take charge of your health.  Reap the rewards of doing something good for you.  Enjoy healthy living while improving your weight!