Weight management for adults
How do you know if you are overweight? Check out the BMI chart
Maintaining a healthy weight is important not just for looking and feeling great but mostly for reducing the risk of developing overweight related illness. Bodyweight is influenced by the energy equation - essentially energy in (calories) versus energy out (energy expended). Consuming more calories than you are using up through daily activities and exercise leads to weight gain – typically stored as fat.
It is important that if you are thinking about reducing your weight you think about altering your whole lifestyle. You should not embark on “quick fix” faddy diets, it is extremely difficult to adhere to extremely restrictive diets, these often lead to relapses and subsequent feelings of failure. Diets advising complete avoidance of certain nutrient groups such as fats or carbohydrates are not nutritionally balanced and therefore cannot be followed for long periods due to risks of developing nutritional deficiencies.
So where do you start?
Change your mindset
In order to achieve sustained changed try thinking about the following:
- Why do you want to lose weight?
- What have you tried that worked in the past?
- What have you tried that failed in the past?
- What needs to change in order to follow a healthy eating & exercise programme?
- Do you have support around you?
If you continue to feel that now is the right time to start changing your lifestyle then the next thing to do is write down everything that you eat and drink on a daily basis for 3 or 4 days. Also write down all the activity you do over these few days. Remember to include a weekend day if they differ from your week day routine.
Now you are ready to look at what needs changing. Think about the following points.
- Are you eating regularly?
- Have you got a balanced plate at each meal?
- Are you drinking mostly decaffeinated, sugar free drinks?
- Are you consuming 3 portions of low fat dairy products per day?
- Are you eating 5 portions of fruit and vegetables per day?
- Are you choosing low fat alternatives where possible?
- Are you snacking appropriately?
- Are you exercising daily?
Now you have identified what needs changing start to plan your next step...slowly.
Even if you have multiple changes that need to be made start off by making one first. Once achieved you can make another change. Remember your changes must be SMART changes.
- Specific – ie a certain food that needs changing, or certain meal
- Measurable – ie you should make the change on x amount of days next week or x times in one day
- Acheiveable – ie if you do not eat any fruit do not aim for 5 pieces straight away, start with one piece per day and then increase gradually
- Relevant – ie make sure you actually need to make the change, eg if you already drink decaff tea theres not point in giving yourself the goal of choosing decaff drinks!
- Time Limited – ie give yourself a time frame, eg you will achieve it by next week or next month.
Once you have decided your changes or goals you must keep checking your progress against them. If you find by your time limit that you have not achieved them then do not panic. Simply reassess them, possibly make them slightly more achievable and then try again.
If you try something but don’t succeed you have not failed you have simply found another way not to try next time!