losing weight the healthy way - the heart foundation
TRANSCRIPT
Losingweight thehealthyway
Healthy living
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1 Aboutthisbooklet
1 Whydoesweightmatter?
2 Whydoweputonweight?
4 Ismyweightahealthrisk?
5 IfIneedtoloseweight,whatdoIdo?
6 Step1:Setrealisticweightlossor lifestylegoals
8 Step2:Identifywhatyoueatanddrink,yourlevelofphysicalactivityandamountofsittingtime
10 Step3:Makechangestowhatyoueat anddrink
20 Step4:Increaseyourphysicalactivitylevelsandreduceyoursittingtime
30 Step5:Keepgoingwithyourweight lossplan
33 Healthymealideas
42 Questionsandanswers
48 Moreinformation
49 HealthInformationService
Cont
ents
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1Losing weight the healthy wayHeart Foundation
AboutthisbookletThisbookletisforpeoplewhoneedtoloseweightandwouldliketoachieveahealthyweight.
Theinformationinthisbookletisintendedasaguideonly.TheHeartFoundationencouragespeopletocheckwiththeirdoctororotherhealthprofessionalsandseekindividualhealthadvicesee More information onpage48ofthisbooklet).
Whydoesweightmatter?Peoplecomeinallshapesandsizesandwhatmightbeahealthyweightforonepersonisn’tnecessarilyhealthyforanother.It’snothealthytobetoothinortocarrytoomuchbodyfat–youneedtofindtheweightthat’sbestforyoubycheckingwithyourdoctor,andthentryingtoachieveandmaintainit.
Theproblemwithcarryingtoomuchbodyfat(medicallyreferredtoasbeingoverweight)isthatitcanincreaseyourriskofanumberofhealthproblems.Theseinclude:
• coronaryheartdisease
• diabetes
• highbloodpressure
• highcholesterol
• gallbladderdisease
• jointproblems,e.g.gout,arthritisandjointpain
• sleepproblems,e.g.sleepapnoea
• certaintypesofcancer.
Yourriskofdevelopingthesehealthconditionsdependsnotjustonyourweight,butalsoonotherriskfactorsthatyoumayhave.YoucanfindoutmoreaboutotherriskfactorsforheartdiseaseinourHow to have a healthy heart brochure.
Did you know? Inadditiontothehealthproblemslistedhere,overweightpeoplecansufferfromarangeofpsychosocialproblems,suchasdiscrimination,socialisolationandpoorself-esteem.
Remember Bodyweightisjustonefactorthatcanimpactonyourhealthandneedstobeconsideredalongwithyouroverallhealthandwellbeing.
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Whydoweputonweight?Bodyweightisaffectedbyanumberoffactors,but the two key factors are:
1. theamountofenergy(kilojoules)thatweputinto ourbodiesfromfoodanddrinks
2. theamountofenergy(kilojoules)thatweuseupthroughphysicalactivityandotherdailyactivities.
Putsimply,it’sallaboutwhatgoesinandwhatgets usedup.
Peopleoftengetconfusedbyenergyandkilojoules–energyandkilojoulesarethesamething.Kilojoulesarejustameasureofenergy,inthesamewayascentimetresorinchesareameasureoflength.Energyislikefuelinacar–it’swhatkeepsusmovingandabletogoaboutourdailyactivities.
Youwillgainweightif:
1. youeatanddrinkmorethanyourbodyneeds–youtakeintoomuchenergy(kilojoules)
2. youaren’tactiveenough–youdon’tuseupenoughenergy(kilojoules)
3. ifyoudoboth–youeatanddrinktoomuchandarenotactiveenough.
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Achievingahealthyweightisarealbalancingact. Itworkslikethis:
=
=
=
Gain weight
Same weight
Lose weight
Food & drinks
Food & drinks
Food & drinks
Physicalactivity
Physicalactivity
Physicalactivity
Iftheamountofenergy(kilojoules)youtakeintoyourbodythroughfoodanddrinksismorethanyouareusingupthroughphysicalactivityanddailyactivities,thenyouwillgainweight.
Ifyoutakeinthesameamountofenergy(kilojoules)throughfoodanddrinksthatyouareusingupthroughphysicalactivityanddailyactivities,thenyourweightwillstaythesame.
Iftheamountofenergy(kilojoules)youtakeinthroughfoodanddrinksislessthanyouareusingupthroughphysicalactivityanddailyactivities,thenyouwillloseweight.
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Ismyweightahealthrisk?Somepeoplethinktheyareoverweightwhentheyaren’t;othersthinktheirweightisfinewhenitisn’t.Whileyoucangenerallytellifyou’veputonweightbyyourclothesbeingtighterorhavingtoloosenyourbeltanotchortwo,thiswon’ttellyouifyouareoverweight.
Thebestwaytofindoutifyourweightisahealthriskistocheckwithyourdoctor.Thereareafewverysimpleandpain-freemeasurementsthatyourdoctorcandotocheckyourweight.Yourdoctorcanthenconsideryourweightandyouroverallhealthandadviseifyouneedtodosomethingaboutyourweight.
Excessweightaroundyour middleisagreaterhealthriskYourhealthcanbeaffectedbyhowmuchyouweighaswellasbyyourbodyshape.Menoftencarrytheirexcessweightaroundtheirmiddle,whilewomenoftencarrytheirexcessweightontheirhipsandthighs.
Carryingexcessweightaroundyourmiddle(being‘appleshaped’)ismoreofahealthriskthanifexcessweightisonyourhipsandthighs(being‘pearshaped’).Theso-called‘pearshape’isactuallyahealthierbodyshapethanbeing‘appleshaped’.Ifyouarecarryingyourexcessweightaroundyourmiddle,theHeartFoundationencouragesyoutovisityourdoctortodiscussyourweight.
Did you know?Yourriskofdevelopinghealthproblemsincreaseswiththemoreexcessweightyoucarry.Ifyouarealreadyoverweight,itisimportanttotrytostopgainingmoreweight. Thiswillhelptoreduceyourlevelofrisk.
Ifyoucanmanagetolosesomeoftheextrakilos,thatwillbeevenbetterforyourhealth.However,evenifyoudon’tmanagetoloseanyweight,what’simportantisbeingphysicallyactive,eatinghealthilyandlookingafteryourselfsothatyoucanachievethebesthealth.
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IfIneedtoloseweight,whatdoIdo?Ifyourweightisahealthriskorit’saffectingyourenjoymentoflife,youneedtodosomethingaboutit.Toloseweight,youneedtouseupmoreenergy(kilojoules)thanyouaretakingin.Thismeansthatyouneedtolookathowyoucanreduceyourenergy(kilojoule)intakeandincreaseyourenergy(kilojoule)output.Thatallcomesdowntothefoodanddrinksyouconsume–whattypesandhowmuch–andthetypeandamountofphysicalactivityyoudo.
Despitewhatvariousbooksanddietsmaysay,losingweightinahealthywayisnotquickandit’snotsimple.Fadorcrashdietsareoftenunhealthyandarenothelpfulwithlosingweightandkeepingitoffinthelongerterm.Peoplehavegenerallyputtheirweightonoveraperiodoftime,maybeevenyears,soit’snotgoingtocomeoffovernight.Whatcanchangeovernightthoughisyourcommitmenttomakesomechangestoyoureatingpatterns,toincreaseyourphysicalactivitylevels,andtoreducetheamountoftimeyouspendsitting.
Onceyou’vedecidedtomakeachange,youneedtoworkoutyourplan.Thisplanwillhelpyoutoworkoutwhereyoucanmakechanges,whatchangesyouwillmakeandtoberealisticaboutwhatyoucanachieve.
Remember Ifyoureallywanttoloseweight,keeptheweightoffandbehealthier,youneedtochangeyoureatingpatternsandincreaseyourphysicalactivitylevels.Justdoingoneortheotherisusuallynotenough.
MyweightlossplanStep 1 Setrealisticweightlossorlifestylegoals.
Step 2 Identifywhatyoueatanddrink,yourlevelofphysicalactivityandamountofsittingtime.
Step 3 Makechangestowhatyoueatanddrink.
Step 4 Increaseyourphysicalactivitylevelsandreduceyoursittingtime.
Step 5 Keepgoingwithyourweightlossplan.
Wanttospeakwithahealthprofessional?Call1300362787
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Step1:SetrealisticweightlossorlifestylegoalsSetyourselfrealisticgoals.Itmayjustbeonegoaloryoumightsetacoupleatthesametime.Thekeyistochooseagoalorgoalsthatsuityou.Thiswillhelptokeepyoumotivatedandstopyoutryingtodotoomuchtoosoon.Forexample,somerealisticgoalsmightbe:
• to stop gaining weight –ifyouhaverecentlybeengainingweight,thisisausefulgoaltostartwith
• to lose 2 kg in the next two months –thismaynotsoundlikemuchandmaysoundveryslow,butifyoucandothisandkeepthisweightoff,thenthatisafantasticeffort.
Ifyoumakeyourgoaltoodifficult,youcanendupfeelinglikeafailurewhenitreallyisn’tyourfault.Forexample:
• to lose 10 kg in 10 weeks –thisisnoteasy.Losing10kgmaytakemonthstoachieve,possibly12monthsormore, ifyouarelosingweighthealthily.
Quick tip Writeyourgoalorgoalsdown,soyouhaveahandyreminderofwhatyouaretryingtoachieve.
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It’smuchbettertochoosesmallgoalsandloseweightgraduallythansetagoalthatseemsunachievable.Evenifyouonlyeverloseafewkilogramsitcanmakeabigdifferencetoyourhealth,andit’sbetterthancontinuingtogainweight.
Yourgoalscanfocusonachangeinweight,buttheycouldalsofocusonchangingyoureatingpatterns,increasingyourphysicalactivitylevelsandreducingyoursittingtime.Forexample,somegoalsmightbe:
• tolimitthenumberoftimesyoubuytake-awayfoods toonceaweek
• togofora30minutewalkonatleastthreeevenings each week
• toreducetheamountofTVyouwatcheachday.
Trynottobecome‘ruled’bythescales.Ifyouwanttoweighyourself,makesureit’snomorethanonceaweek.Alwaysrememberthattheamountofweightyouloseisonlyonewayofmeasuringyourachievements.
Someotherimportantwaystomeasurehowwellyou aredoinginclude:
• howyoufeel
• ifyourclothesarelooser
• ifyoucandothingswithoutgettingtired.
Andifyou’vemanagedtoimproveyoureatingpatterns,increasetheamountofphysicalactivityyoudo,andreducetheamountoftimeyouspendsittingeachday,that’spositiveforyouroverallhealthevenifyoudon’tmanagetoloseanyweight.
Formoreinformationonthistopicpleasecall1300362787
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Step2:Identifywhatyoueatanddrink,yourlevelofphysicalactivityandamountofsittingtimeTodothis,youmightliketokeepadiaryforaweek.Keeping adiarycanhelpyoutoseewhereyoucanmakechanges.
Ifkeepingadiaryworksforyou,herearesometipsonhow todoit.
Tipsonkeepingafoodanddrinksdiary• Usinganotebook,notepadorcomputer,writedowneverythingyoueatanddrinkeachday.
• Ifyoucan,alsoincludetheamountoffoodordrinks youhave.
• Don’tforgettowritedownsnacksaswell.
• Writedownthetimeofeating/drinkingandwhereyouwereeating/drinking,suchasathomewiththefamily,onmyowninfrontoftheTVoratacafé.
Quick tip Keepingafoodanddrinksdiarywillhelpyoutoseewhat,whenandhowmuchyouareeatinganddrinking.
Yourdiarymayalsohelpyoutoidentify‘cues’or‘triggers’thatpromptyoutoovereat,andidentifyareaswhereyoucanmakesomechanges.
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Tipsonkeepingaphysicalactivityandsittingdiary• Useyourcomputerorthesamenotebookornotepadthatyouuseforyourfooddiary,oruseaseparateone.
• Writedownallthetimesyouareactive–writewhatyou do,whatpartofthedayyouarebeingactiveandforhowlong,including:
o anyplannedactivityyoudo,suchasgoingtothegym,joggingorplayingsport
o activity,suchashousework,gardening,takingthe stairsinsteadofalift,walkingtothelocalshops, walkingthedog.
• Believeitornot,it’salsoveryusefultorecordtheamount oftimeyouspendsitting.Writedownwhatitisyouaredoingwhenyouaresitting,suchaswatchingTV,working ordrivingthecar.
Recordingbothyouractiveandsittingtimewillhelpyoutoworkouthowactiveorinactiveyouare,thetimesyouareactiveandinactive,andwhereyoucouldtrytomakechangestoincreaseyourphysicalactivitylevelsandreduceyour sittingtime.
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Step3:Makechangesto whatyoueatanddrinkIfyou’vekeptafoodanddrinksdiary,usetheinformationfromyourdiarywiththefollowinginformationtohelptoidentifychangesyoucanmake.
Healthyeatingforweightlossisaboutmakingsureyouarestillgettingallthenutrientsyouneedforgoodhealthwhilereducingtheamountofenergy(kilojoules)youtakein.Thegoodnewsisthatmanyfoodsthatarelowerinenergy(kilojoules)arealsopackedfullofnutrients–andthesearethetypesoffoodsyouneedtoeatmost.
Choosefoodsanddrinkslowerinenergy(kilojoules)FoodsVegetables,fruitandlegumes(forexample,splitpeas,kidneybeans,bakedbeans,threebeanmix,lentilsandchickpeas)providesomeenergy(kilojoules)buttheyarealsopackedfullofvitamins,mineralsandfibre.Eatingthesesortsoffoodshelpstomakeyoufeelfull,withoutgivingyoutoomuchenergy(kilojoules).
Otherlowerenergy(kilojoule)foodchoicesthatalsoprovidearangeofvitaminsandmineralsinclude:
• reduced,lowornofatmilkandyoghurt
• leanmeatandpoultry(meattrimmedofallvisiblefatandchickenwithoutskin)andfish
• wholegrainorwholemealbreadandbreakfastcereals,plainpasta(preferablywholemeal),plainrice(preferablybrown)andplainnoodles.
Includingallofthesetypesoffoodsinyourdailyeatingplanwillhelptoensureyouaregettingallthenutrientsyouneedwithoutalotofextraenergy(kilojoules).
To take in less energy (kilojoules)1.Choosefoodsanddrinkslowerinenergy(kilojoules)–makethesethemainpartofyourmealsandsnacks.
2.Limittheamountofhighenergy(kilojoule)foodsanddrinksyouhave.
3.Watchyouroverallfoodanddrinkintake.
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DrinksPlainwaterisbyfarthebestoptionbecauseithasnoenergy(kilojoules).It’salsocheapandquenchesyourthirst.
Othersuitablechoicestoincludeinmoderationareplainmineralwater;sodawater;reduced,lowornofatmilk;herbaltea;andteaorcoffee(ifyouhavemilk,usereduced,lowornofatvarietiesor‘addedcalcium’soymilk).
Limithighenergy(kilojoule)foodsanddrinksThetypesoffoodsanddrinksthatoftencontainlotsofenergy(kilojoules)arelistedbelow.
Foods• Chocolate,confectionery
• Potatocrispsandothersavourysnackfoods, suchascorncrisps
• Cakes,sweetbiscuits
• Pastries–sweetandsavoury
• Take-awayfoods,suchasdeep-friedfoods,creamypastadishes,cheesydishesandhamburgers
Drinks• Softdrinks,fruitjuices,fruitjuicedrinks,cordialsandalcoholicdrinks
Youcanstillhavethesetypesoffoodsanddrinksoccasionally,buttheyreallydoprovidealotofenergy(kilojoules)withoutgivingyoumuchelse.Trytoonlyhavethesetypesoffoodsanddrinksasatreatorforaspecialoccasion.Eatingthemdailyorregularlythroughouttheweekwouldleadtoweightgainformostpeople.Takealookatthetablesonpages16and17toseejusthowmuchenergy(kilojoules)youcouldsavebyhavingalowerenergy(kilojoule)foodordrinkchoiceratherthanahighenergy(kilojoule)foodordrinkchoice.
Did you know?A375mLcanofsoftdrinkhasaround10teaspoonsofaddedsugarandprovidesaround600to800kilojoules,dependingonwhatflavouritis.Plainwaterorplainmineralwatercontainsnoenergy(kilojoules).
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WatchyouroverallfoodanddrinkintakeItiseasytoeatmorethanyourbodyneeds,sobeawareoftheamountoffoodanddrinks(otherthanwater)youarehaving.Thisisn’taboutstarvingyourself,skippingmealsorgoingthirsty.It’sabouteatingwhenyouactuallyfeelhungryratherthaneatingbecauseoftheclockorjustbecausefoodisthere.
Ifyoufeelhungryallthetimeorfindyourselfwantingtoeatallthetime,youprobablyneedtovisityourdoctorandseeksomeguidanceaboutwhythismaybethecase.Yourdoctormayreferyoutoanotherhealthprofessional,suchasanaccreditedpractisingdietitian,forspecificadvice.
Wheneatingoutorbuyingtake-awayfood,becarefulabouthowmuchfoodyouorder.Inmanycasesyoucanbuyalargemealoramealpackforaroundthesamepriceasasmallermealoranindividualitem.Thetraphereisthatyouendupeatingalargerservingormorefoodthanyouactuallyneed.
Trytolimityourintakeofhighenergy(kilojoule)drinks,suchasalcohol,softdrinks,fruitjuicesandcordials.Makeplainwateryourmaindrinkchoiceanddrinkplentyofthisthroughoutthedaytomakesureyoudon’tgothirsty.Onlyhavehighenergy(kilojoule)drinksoccasionallyandlimittheamount.
See Healthy meal ideas onpage33forlowerenergy(kilojoules)mealandsnackoptions.
A note about using fats and oilsCompletelycuttingoutfatsandoilsisnottheanswertoweightloss.Whilefatsandoilsarehighinenergy(kilojoules),youneedacertainamountoffatsandoilstostayhealthy.The best types of fat to includearethehealthiertypes.Thesearefoundinmargarinespreadsandcookingoilsmadefromcanola,sunflower,soybeanandoliveoil.Theyarealsoinnuts,seedsandfish.
Thetypeoffatyouneedtotrytolimitissaturatedfat.Thisisthetypeoffatthatraisescholesterolandincreasesyourriskofheartdisease.Reducingyourintakeoffoodshighinsaturatedfatwillhelptoreduceyouroverallenergy(kilojoule)intakeandalsohelptoreduceyourriskofheartdisease.
Saturatedfatsarefoundinfattymeats,fullfatdairyproducts,butter,twovegetableoils(coconutandpalmoil),andmostdeep-friedtake-awayfoodsandcommerciallybakedfoods,suchasbiscuits,cakesandpastries.Trytolimitthesetypesoffoods.
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CanIhavealcohol?Alcoholishighinenergy(kilojoules).Oftenwhendrinkingalcohol,wetendtoalsosnackonhighenergy(kilojoule)foods,suchaspotatoorcorncrisps,pastriesandnuts.
Youcanstillenjoyalcoholwhiletryingtoloseweight,you justhavetolimithowmuchyouhave.
Tips to lower your alcohol intake• Drinkwaterorplainmineralwaterfirsttoquench yourthirst,thenhaveanalcoholicdrink.
• Alternateaglassofalcoholwithalowenergy (kilojoule)drink,suchaswaterorplainmineralwater.
• Whereappropriate,mixyouralcoholicdrinkwithplainmineralwater,sodaordietsoftdrink.
• Useonlyhalf-measuresofspirits.
• Choosealowalcoholorlightbeer.
• Choosealowalcoholwineifavailable.
• Alwayshavewateravailableatthetable,whetheryou arediningoutorathome.
• Usedietsoftdrinksinmixeddrinks,forexamplediet colawithrum,ordietgingeralewithbrandy.
• Takeyourtimewitheachdrink.
• Usesmallerglasses.
Stillhave questions?Call1300362787
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ModifyingrecipesManyofyourfavouriterecipesneedonlysimplechangestoreducetheirenergy(kilojoules)ortheirsaturatedfatcontent.Thetwostepstochangingarecipeare:
1.tryhealthiercookingmethods
2.changeingredientsbyreducing,removingorreplacing
withsomethingelse.
Method Healthier cooking method
Deep-fry Roastintheovenonalinedtrayorgrilltray.Foodcanbelightlysteamedormicrowavedfirst,thenbrushedwithoilsuchascanola,sunflower,soybeanoroliveoilforcrispness.Crumbedfish,chickenandovenfriescanbecookedintheovenratherthandeep-fried.
Shallow-fry/Sauté Stir-fryusingreducedsaltstockand/oroil,suchascanola,sunflower,soybean,oliveorpeanutoil.Tryusinganon-stickfrypan.
Roast Chooseleancutsofmeatortrimallvisiblefatandthenplacethemeatonarackinabakingdishwith1to2cmwater.Forextraflavour,addherbstothewater.Trybrushingwithamarinadetopreventthemeatdryingout,orcoverthefoodwithalidoraluminiumfoilforpartofthecookingtime.Roastingonaspitorrotisseriewillallowfattodripaway.Brushorsprayvegetableswithoilsuchascanola,sunflower,soybean,oliveorpeanutoil,andbakeinaseparatepan.
Casserole/Stew Trimfatoffmeatbeforecooking.Addlegumes,suchaskidneybeans,chickpeas,soybeansorlentils,forextrafibreandflavour.Aftercooking,chillthefoodsoanyfatsolidifiesonthesurface.Skimthefatoffthesurfacebeforereheatingandthickening(ifnecessary).
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Ingredient Healthier alternative
Milk/Yoghurt/ Usereduced,lowornofatvarieties.Usericottacheesewhippedwitha Cream littleicingsugar,fruitorreduced,lowornofatmilkasasubstituteforcream.
Sour cream Blendcottagecheeseandreduced,lowornofatmilk(addalittlelemon juiceorvinegarifdesired).Usereduced,lowornofatnaturalyoghurt. Useevaporatedreducedfatmilkandlemonjuice.
Cheese Usesmalleramountsofreducedfatvarieties.Usealittlegrated parmesancheeseinsteadofgratedcheddar–itgivesmoreflavourand lessisneeded.Mixgratedreducedfatcheesewithoats,breadcrumbs orwheatgermfortoppingsoncasseroles,gratinsandbakeddishes.
Butter/Margarine Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,and spreads dairyblendsthathaveearnedtheHeartFoundationTickinsteadof butter,otherdairyblends,lard,cophaorcookingfats.Note:reducedfat or‘lite’spreadsaregenerallynotgoodforcooking.
Oil Useavarietyofoilsforcooking.Somesuitablechoicesincludecanola, sunflower,soybean,oliveandpeanutoil.
Mayonnaise/ Usesaladdressingsandmayonnaisemadefromoilssuchascanola, Dressing sunflower,soybeanandoliveoil.Makeyourownusingingredients suchasreduced,lowornofatyoghurt,buttermilk,tomatopaste, balsamicorothervinegars,lemonjuice,ricottacheese,mustardandfruitpulp.
Meat/Poultry Chooseleanmeatsandpoultry.Removeallvisiblefatfrommeatand skinfrompoultrybeforecooking.Marinateoraddflavourwith ingredientssuchaswinevinegars.Searmeatquicklytokeepinjuices.
Cakes/Biscuits Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Useoilssuchascanola,sunfloweroroliveoil.Theminimumfatrequiredforbiscuitsisabout2tablespoonspercupofflour–thiswillretaincrispness.Makeplainsponges,yeastcakes,breads,muffinsandsconesastheygenerallyuselessfat.Usewholegrainorwholemealflourtoaddsomeextrafibre.
Pastry/Savoury Usefilopastry,brushingeverythreetofourlayerswithoilsuchascanola,sunflower,soybeanoroliveoil,eggwhiteorreduced,lowornofatyoghurt.Usepastrymadewithoilsuchascanola,sunfloweroroliveoil.
Coconut cream/ Useevaporatedreducedfatmilkwithalittlecoconutessence. Coconut milk Alternatively,ifyouhavetime,soakdesiccatedcoconutinwarmreduced, lowornofatmilkfor30minutes,thenstrain,discardthecoconutanduse themilk.Foroccasionaluse,tryareducedfatcoconutmilk.
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Comparisonofenergy(kilojoule)contentoffoodsanddrinksHerearesomeexamplesofhowyoucanmakesmallbutimportantchangestoyoureatinghabits.Rememberit’sthesmallchangesthatcanmakeabigdifference!
Alsorememberthatthesearejustexamples.Thekeyistothinkaboutwhatchangesyoucouldmakeinyourfoodchoicesandthewayyouprepareandcookfoodsthatwillhelptolowerenergy(kilojoules).
1plainlargecroissant(70g) with2tspbutterand2tspjam
2breakfastwheatbiscuits(30g)+2/3cupfullfatmilk
1plaindonut(70g)
1packetpotatocrisps(50g)
2choc-coatedcreambiscuits
1chocolatebar(50g)
1meatpie(175g)
Hungariansalami(30g)
1cappuccino(1cup) withfullcreammilk
1glasscolasoftdrink(250mL)
Orangejuice(sweetened)(250mL)
1glassdrywhitewine(100mL)
1stubbie/canfullstrengthbeer
Less healthy food choices
2pieceswholemealplaintoast(30geach)with1tspmargarinespreadand1tspjamperslice
2breakfastwheatbiscuits(30g)+2/3cupskimmilk
1mediumbanana(150g)
1mediumapple (150g)
2plainsweetbiscuits
Smallhandfulofalmonds (~20)20g
Hamandsaladsandwich (madewith2tspmargarine)
Ham,plainfresh(30g)
1cappuccino(1cup) withskimmilk
1glasslowsugaror dietcolasoftdrink
1glasswater
1glassdrywhitewine– reducedalcohol(100mL)
1stubbie/canlightbeer
Healthier food choices
1600
887
1045
1045
743
1110
1880
535
375
440
400
263
585
kJ content
970
756
365
270
277
473
1105
174
210
4
0
167
260
kJ content
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Pan-friedchickenparmigiana
1mediumT-bonesteak withfat,grilled
Hamburgermince,25%fat (100g)
Chickenbreastwithskin,roastedwithoutaddedfat(100g)
1filletwhitefish,e.g.whiting,friedinbatter(150g)
Pastacarbonara(1cuppastawithcream,bacon,cheeseandegg)
1largecobsweetcornwith 2tspbutter
½cupgreenbeans(60g) plus1tspbutter
1mediumbakedpotatowith 1tbspsourcream
SmallserveFrenchfries(90g)
Lemonmeringuepie(140g)
Fullfatfruityoghurt (200gcarton)
Fullfatice-cream (2scoops–100g)
Less healthy food choices
Pan-friedchickenbreast, noskin(100g)
1mediumT-bonesteak, trimmedofvisiblefat,grilled
Leanmince,10%fat(100g)
Chickenbreast,withoutskin,roastedwithoutaddedfat(100g)
1filletwhitefish,e.g.whiting,steamed,poachedorgrilled(150g)
Pastamarinara(1cuppastawithseafoodandtomatosauce)
1largecobsweetcorn(nobutter)
½cupgreenbeans(60g)
1mediumbakedpotatowith 1tbspnon-fatplainyoghurt
Smallserveoven-bakedpotatowedges–about6wedges(90g)
1cupstewedfruitwithout sugar,with1scoopofreducedfatice-cream
Diet/Non-fat(nosugar)fruityoghurt(200gcarton)
Lowfatice-cream (2scoops–100g)
Healthier food choices
2050
1255
1230
920
1725
1990
820
200
720
1089
1590
965
750
kJ content
795
960
710
605
630
1358
520
50
490
284
855
380
590
kJ content
Note:Allfiguresareapproximatevalues.Sourcematerial:BorushekA,Allan Borushek’s Pocket Calorie, Fat & Carbohydrate Counter,33rdedition,2006.
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Whattolookforonafoodlabeltofind energy(kilojoules)Bylaw,allfoodlabelsinAustraliamustcontainanutritioninformationpanelandaningredientslist.Theonlyexceptionstothisarefoodsthataresoldinverysmallpackages,herbs,spices,tea,coffeeandfoodmadeandpackagedatthepointofsale,althoughsomefoodoutletsdoprovidethisinformation.
Thenutritioninformationpaneliswhereyouwillfindinformationabouthowmuchenergy(kilojoules)thefoodordrinkcontains.Thiswilltellyouhowmuchenergy(kilojoules)thereisin100gor100mLandineachservingofthefoodordrink.Youcanusethiswhencomparingsimilarproductstohelpyoutochoosetheonelowerinenergy(kilojoules).Forexample,ifyouwerecomparingtwotypesofsweetbiscuits,youwouldchoosetheonethatprovidedtheleastamountofenergy(kilojoules)in100g.
Theingredientlistingonthelabelcanalsohelpyoutoidentifywhetherornotthefoodishighinenergy(kilojoules).Ingredientsarelistedinorderbyweight.Themainingredientbyweightwillbelistedfirstandthesmallestlistedlast.Ifthefirstfewingredientsintheingredientslistarehighinfatand/orsugar,thenthefood/drinkislikelytobehighinenergy(kilojoules).Someexamplesofingredientsthatarehighinfatandsugararelistedinthetablebelow.
Nutrition information panel
VegetableoilVegetablefatAnimalfatAnimaloilShorteningCophaLard Tallow
CoconutoilPalmoilChocolatechipsMilksolidsMonoglyceridesDiglyceridesChocolateButter
SucroseMaltoseLactose DextroseFructoseGlucoseMolassesMaltextractRaw/Brownsugar
GlucosesyrupCornsyrupGoldensyrupDisaccharides MonosaccharidesPolysaccharidesHoneyInvertsugar
Fat Sugar
J J
High fat, high sugar ingredients
Note:thewords‘creamed’or‘toasted’mayalsoindicateaddedfat.
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19Losing weight the healthy wayHeart Foundation
TheimportantTickSince1989,shoppingwiththeHeartFoundationTickhasbeentheeasiestwaytogiveyourshoppingtrolleyahealthmakeover.
BecausetheTickisonmorethan1200foodsinthesupermarket,there’sprobablyaTickalternativetothefoodsyou’realreadybuyingforyouandyourfamily–frombread,breakfastcereals,margarinespreads,frozenvegetablesandyoghurttofreshfoods,suchasmilk,leanmeat,nuts,avocados andeggs.
Andbecauseweunderstandthatmakingchangestoyoureatingpatternsisnoteasy,wehaveTickchoicesavailableonsome‘occasional’foodstoo,tohelpyoutomakehealthierchoices.
BeforebeingpermittedtousetheTick,foodsmustmeetstrictnutritionandlabellingstandards–noexceptions!Wetestfordifferentcombinationsofsaturatedfat,transfat,salt,fibreandkilojoules,andregularrandomtestingensuresthatfoodscontinuetomeetthestrictstandards.
Tomakehealthiereatingforthefamilyeasy,justreachfortheTick.Peoplewithspecificdietaryneedsshouldalwaysfollowtheadviceoftheirdoctororaccreditedpractisingdietitian.
Remember,thereisonlyoneHeartFoundationTickanditwillonlyeverlooklikethis.
Visitwww.heartfoundation.org.au/Tick.
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20 Losing weight the healthy way Heart Foundation
Step4:IncreaseyourphysicalactivitylevelsandreduceyoursittingtimeIfyou’vekeptaphysicalactivityandsittingdiary,usetheinformationfromyourdiarytogetherwiththefollowinginformationtohelptoidentifyhowyoucanbemorephysicallyactiveandreducethetimeyouspendsitting.
Beingphysicallyactiveusesupenergy(kilojoules).Themoreyoumove,themoreenergy(kilojoules)youwillburn.Sothinkaboutmovementasanopportunitytoimproveyourhealth,ratherthanatime-wastinginconvenience.
HowmuchactivitydoIneedtodo?Thirtyminutesofphysicalactivityonmostoralldaysoftheweekisgreatforyourgeneralhealthandwell-being,regardlessofyourbodyweightorshape.Forsomepeople,thismayevenbeenoughtopreventweightgain.
Ifyouneedtoloseweightoraregainingweight,thenyouwillneedtodomorethanthe30minutesofphysicalactivityeachdayrecommendedforgeneralhealth.
Remember Allphysicalactivity–whetheritbeplayingagameofsport,goingtothegym,goingforawalk,movingaroundatworkorevendoinghousework–usesupenergy(kilojoules).
Wanttoknowmore?Call1300362787
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Thebottomlineisthatyouneedtoincreaseyourphysicalactivitylevelsandreducetheamountoftimethatyouspendsitting,sofocusonthesethingsfirst.Graduallytrytobuilduptheamountoftimeyouarephysicallyactiveandreducetheamountoftimeyouspendsitting.Don’tworryabouthowactiveotherpeopleare,justfocusontryingtoincreaseyourownactivitylevel.
Ifyoucanenjoysomevigorousactivityaswell,thenthat’s evenbetter.Vigorousactivity,suchasdoingagymclass,playingsportorjogging,givesadditionalhealth,fitnessandweightlossbenefits.
It’sallaboutyou–theamountofactivitythatwillworkforyouislikelytobedifferenttowhatwillworkforsomeoneelse.
Justassomepeopleseemtobeabletoeatanddrinkwhatevertheylikewithoutputtingonweight,somepeoplemayalsoseemtobeabletogetawaywithdoinglittle,ifany,activitytokeeptheirweightdown.Thatdoesn’tmatter.Whatmattersiswhatisrightandcomfortableforyou.Sogetactivetoday!
A note about vigorous activityIfyouarenotcurrentlyactive,haveheartdisease,havecloserelativeswithheartdisease,orifyouhaveothermajorhealthproblems,checkwithyourdoctorfirstbeforetakingpartinvigorousphysicalactivity.
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GettingphysicallyactiveTherearereallythreewaystogetactive.
1. Fit it into your dayTheeasiestwayistothinkabouthowtomakephysicalactivityapartofyourday–thatis,howcanyoubeactivewhiledoingsomethingelsethathastobedoneanyway?Thinkabouthowyoucanbephysicallyactiveinasmanywaysasyoucan.Eventhoughourlivesareverybusy,therearelotsofwaystofitphysicalactivityintoourdailyroutine.Someofthefollowingideasmayhelptogetyoustarted.
At home• GetoffthecouchandchangetheTVchannelsinsteadofusingtheremote.
• Getoffthecouchoroffthechair–themoreyousitonit,thelessactiveyouwillbe.
• Walkintothenextroomtospeaktoafamilymemberratherthanshoutingthroughwalls.
• WatchonelessTVprogrameachweekandinsteaddosomethingactiveduringthattime–gowalking,dosomehouseworkorgardening,playgameswiththekids.
• Ifyouhaveagarden,tendtoityourself–weeding,planting,digging,mowingthelawnwillallhelptoburnoffextrakilosanditcanbefunatthesametime.
• Housework–ironing,vacuuming,dusting,handwashingclothes,polishingfurniture–maynotseemlikefun,butitburnsupenergyandsomebodyhastodoit.
• Washthecarbyhand–it’sgoodforyouandforsavingwater.
• Walkthedogifyouhaveone–it’sgreatforbothofyou.
• Cleanoutthecupboards,storageareas,garageorshed.
• Washthewindows–insideandout.
• Walktotheletterboxtopostlettersratherthanwaitinguntilthenexttimeyou’reoutinthecar.
• Getacordlessphoneandwalkaroundwhileusingit,ratherthansittingdown.
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At work• Visityourcolleagueintheirworkspaceinsteadofphoningorsendinganemail.
• Takeabreakoruseyourlunchbreaktogoforawalk– even10to15minutesisagoodeffort.Asksomeothers togowithyou.
• Iftherearestairs,usethem.
• Ifyousitatadeskalldayinfrontofacomputer,dosomestretchingexercisesatleastonceaday.
• Trytogetawayfromyourdeskthroughouttheday.
• Dosomefiling.
Going places• Walk,rideyourbikeorrollerbladeinsteadofdriving. Ifyoucan’tdoitalltheway,atleastdoitpartoftheway.
• Forgetaboutfindingtheclosestparkingspace–park furtherawayandjustwalktheextradistance.
• Getoffthebus/tram/trainoneortwostopsearlierand thenwalk.
• Countto10beforejumpinginthecar–justthinkaboutwhetheryoureallyneedtodriveornot.Thelessyoudrivethecar,thebetteritisforyouandfortheenvironment.
Social• Catchupwithfriendsforawalk.
• Goonoutingsthatencourageyoutowalkaround,suchasvisitingthezoo,gardens,funparks,exposorhistoricsites.
• Visitthelocalparkandtakeapicnic.
• Arrangetodoactivethingswithfriends,suchasbowling(tenpinorlawn),sailing,bikeriding,tennis,rockclimbing,dancing(alltypes),swimmingorbushwalking.
• Joinalocalcommunitywalkinggrouportrysomething new,suchasbellydancing,taichioryoga.
Quick tip Askafriend,workcolleagueorfamilymembertojoinyou.Havinganotherpersonalongcanbeagreatmotivator–ithelpsyoutokeepyourcommitmenttobeingphysicallyactiveandit’sgoodfortheirhealthtoo!
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2. Do some planned physical activityThesecondwaytogetmoreactiveandburnoffextrakilosistotrytosetasidesometimeeachdayforplannedphysicalactivity.
Manypeoplestrugglewiththis,sayingthattheydon’thavetimetobephysicallyactive.Anditishardtofindtimewhenyouhavelotsofotherpriorities,suchaswork,familycommitmentsandsocialfunctions.It’sreallyaboutmakingphysicalactivityapriorityforyou.Trytogetsomeplannedactivityintoyourlifeatleastthreetimesaweek.Thentrytobuildthatupovertime.
What are some examples of planned physical activity?Doinganyofthefollowingsortsofactivitiesonaregularbasisforasetamountoftimeisplannedphysicalactivity:
• goforawalkorajog
• gotoagymclass–weights,aerobics,spinorpump
• playasport–cricket,netball,football,volleyball,rugby,soccer,badminton,squash,tennisorvolleyball
• goforaswim
• doyoga,taichiorPilates.
Ifsomeofyourplannedphysicalactivityisvigorousactivity–thatis,itmakesyoureallybreathehardandsweat–thenitwillbringextrahealth,fitnessandweightlossbenefits.
Usingapedometerisagreatmotivatorforhelpingtoincreaseyourphysicalactivitylevels.
Pedometersaresmallinstrumentsthatclipontoyourclothingandmeasurehowmuchwalkingorrunningyouaredoing.Somewillalsotellyouhowmuchenergy(kilojoules)youhaveburned.Ifyouneedsomeextramotivation,thenconsiderpurchasingapedometer(theHeartFoundationhasapedometer–call1300362787toorderone–oryoucanpurchasethemfromsportsstores).
Remember Everybitofextramovementwillhelptoburnenergy(kilojoules)anditallhelpstowardslosingweight.Evenifyoudon’tneedtoloseweight,beingphysicallyactiveforatleast30minuteseachdayisgreatforyourhealth!
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3. Sit lessIfyouaresittingdownthenyouaregenerallynotbeing active–chairactivityclassesareanexceptiontothis. Ifyou’vebeenrecordinginadiaryhowmuchtimeinaday youspendsittingdown,you’llhaveagoodideaofwhereyoucouldmakesomechanges.Alwaysthinkaboutwhetherthere isawaythatyoucanbephysicallyactiveratherthansittingdown–thendoit!
I’malreadyactive–whatcanIdo?Ifyouarealreadyactive,butareputtingonweightorareoverweight,thenyoustillneedtothinkabouthowyoucanbemoreactive.Youalsoneedtolookatyoureatinghabits(Step3,page10)andseeifthereareanychangesyouneedtomake.
Reviewwhatyouaredoingandseeifyoucanincludemoreplannedphysicalactivitysessionsorifthereareotherways thatyoucouldbuildmoreactivityintoyourdailyroutine. Also,thinkabouthowyoucanspendlesstimesittingandbeinginactive.
Ifyoufeelthatyouarealreadydoingallthatyoucan,speakwithyourdoctoraboutwhatelseyoucando.Heorshemayalsoreferyoutoaphysicalactivityhealthprofessionalforadvice.
Somenotesaboutbeingphysicallyactivesafely• Ifyoubecomebreathlessoruncomfortablewhiledoing anyphysicalactivity,slowdownorstop.Discussthis withyourdoctorassoonasyoucan.
• Ifyouhavebeenprescribedangina-relievingmedicine, carryitwithyouwhenyouarebeingphysicallyactive andfollowyourdoctor’sadviceforitsuse.
Quick tip Oneoftheadvantagesofplanningyourphysicalactivityisthatyoucanmarkitinyourdiaryoronyourcalendarandyou’remorelikelytodoit.
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• Knowthewarningsignsofheartattack.Thewarningsignsvaryandusuallylastforatleast10minutes.Youmayexperiencemorethanoneofthese:
o tightness,fullness,pressure,heavinessorpaininoneormoreofyourchest,shoulders,neck,arms,backorjaw
o youmayalsofeelshortofbreath,nauseous,acold sweat,dizzyorlight-headed.
Ifyouexperiencetheseheartattackwarningsigns,immediatelystopwhatyouaredoingandrest.Ifyouarewithsomeone,tellthemwhatyouareexperiencing.
Ifyoursymptomsaresevere,getworsequicklyorlastfor10minutes,thisisanemergency.Gethelpfast.Call Triple Zero (000)* and ask for an ambulance. Don’thangup.Waitfortheoperator’sinstructions.
*Ifcalling000doesnotworkonyourmobile,try112.
• Alwayswearcomfortable,loose-fittingclothingorclothingappropriatetotheactivity.
• Whenbeingactiveoutdoors,wearahatandputonsunscreen.
• Drinkplentyofwaterbefore,duringandafterphysicalactivity,especiallyinhotweather.
Toomanyreasonsnottobephysicallyactive?Apartfromlackoftime,otherfactorsthatcanimpact onyourphysicalactivitylevelsare:
• yourweight
• feelingshyorembarrassed
• notfeeling‘sporty’
• poorhealth
• havingsomeformofinjuryordisability.
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Ifyourhealthispoororyouhavesomeformofinjuryordisability,seekadvicefromyourdoctoraboutsuitableways foryoutobephysicallyactive.Yourdoctormayreferyouto aphysicalactivityhealthprofessionaltogiveyoumore specificadvice.
Ifyourreasonsfornotbeingactivearebecauseyouareembarrassedtobeactive,oryourweightmakesitdifficultoryoujustdon’tfeelsportyenough,alwaysrememberthatagreatformofphysicalactivityiswalking.Mostpeoplecanwalkandyoucandothisanywhere–evenaroundyourhome.
Beingphysicallyactivedoesn’tmeanthatyouhavetojoinagymorplaysomeformofsport.Doingthesethingsisgreat,butiftheydon’tsuityou,youdon’thavetodothem.It’smostimportantthatyoufindtypesofphysicalactivitythatyouarecomfortabletodo.
Remember Itdoesn’tmatterifwalkingisyouronlyformofphysicalactivity–whatmattersisthatyouarebeingactiveinsomewayandthatyouareenjoyingit.
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Comparisonofenergy(kilojoules)usedthroughdifferentphysicalactivitiesHerearesomeexamplesofhowyoucanmakesmallbutimportantchangestoincreaseyourphysicalactivitylevels.Rememberit’sthesmallchangestogetherthatcanmakeabigdifference.
Alsorememberthatthesearejustexamples.Thekeyistothinkaboutwhatactivitiesyoudoandhowyoucanmakeimprovements.
Waitingfor30minutesfor homedeliveryoffood
Usingalawnservice
Lettingthedogoutthebackdoor
Driving40minutes,walking fiveminutes(parking)
Hiringsomeonetoclean andiron
Takingelevatororliftup three flights
Parkingascloseaspossible, 10secondwalk
Playingacomputergame for30minutes
Usingtheremotecontrol tochangeTVchannel
Drivingtothecornershop to get the paper
Gettingoffthebusand walkingfiveminutestowork
Sedentary
Cookingfor30minutes
Gardeningandmowingeach for30minutesaweek
Walkingthedogfor30minutes
Walking15minutesto busstoptwiceaday
Ironingandvacuumingeach for30minutes
Walkingupthreeflightsofstairs
Parkingslightlyfurtheraway,walkingtwominutes
Playingaballgamefor 30minutes
Gettingupandchanging theTVchannel
Walkingtothecornershop for10minutes
Gettingoffthebusonestopearlierandwalking15minutesto work
Active
4
0
8
92
0
1
1
80
<4
8
84
kJ burned
105
1505
523
500
635
63
33
546
13
167
252
kJ burned
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Shoppingonlineforonehour
Drivingtolocalshopsforlunch
Recliningwhiletalkingon thephonefor30minutes
Sendinganemailtoa colleague(fourminutes)
Sedentary
Shoppingatamall,walking onehour
Meetingafriendandwalking 20minutestoalocalcafé
Standingwhiletalkingon thephonefor30minutes
Walkingoneminuteandstandingtalkingtoacolleagueforthreeminutes
Active
125
8
16
10
kJ burned
606–1003
334
84
25
kJ burned
Sourcematerial:AmendedtableadaptedfromMayoClinicProceedingsTable2002, basedonBeilL.What is proper weight? Shake it up or go figure.
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30 Losing weight the healthy way Heart Foundation
Step5:Keepgoingwith yourweightlossplan
DecidingwhatchangesyoucanmakeAfteryou’veworkedoutwhereyouthinkyoucouldmakesomechangestowhatyoueatanddrink,yourphysicalactivitylevelsandsittingtime,thinkaboutwhereyouwillstart.
Althoughyoumightbekeentodoitallatonce,it’sbesttodothingsgradually.Whatyouaretryingtodomaynotbeeasy–youneedtochangeyourwayoflifeandthat’sgoingtotakesometime,sogiveyourselftime.Startwithachangeyouthinkyoucanmakefairlyeasilyandgiveyourselfarealisticamountoftimetoachieveit.Onceyou’vemanagedonechange,trythenextoneonyourlist.
Someexamplesofchangesyoumightchooseare:
• inthenextfortnight,Iwillchangetoreducedfatmilkinsteadoffullcreammilk
• Iamgoingtogofora15minutewalkontwoevenings eachweekforthenextmonth
• I’mgoingtoeattwopiecesoffruiteachdaythisweek
• ratherthanusetheescalator,I’mgoingtotakethestairsinstead
• I’mgoingtocutmyTVviewingtoonehouronthreedaysthisweek.
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ReviewyourgoalandyourchangesIt’simportanttostopandreflectonhowyouaregoingwiththings.Haveyouachievedwhatyousetouttodo?Ifso, thengiveyourselfapatonthebackandrewardyourself. Ifyouhaven’tquiteachievedwhatyouwantedto,don’tbediscouraged.Nowisthetimetoreflectonwhatyousetout todo.Thinkaboutifyouhave:
• triedtodotoomuchtoosoon–remember,smallchangesovertimearebest
• givenyourselfenoughtime–maybeyoujustneedanothermonthortwotomakeithappen
• triedtodosomethingthatjustisn’trightforyou– istheresomethingelsethatyoushouldtry?
RewardyourselfDon’tforgettospoilyourselfeverynowandthen.Changingyoureatingpatterns,increasingyourphysicalactivitylevels andlosingweightisnotthateasy.Sowhenyouachieveachange,makesureyougiveyourselfsomesortofreward. Someexamplesare:
• gotoamovie
• buyyourselfsomethingthatyouwant,ratherthanneed
• gotoatheatreshow,aconcertorasportingevent
• goouttoanicerestaurantfordinner
• buysomenewclothes
• goonaniceoutingwithfamilyorfriends
• buyyourselfanewbooktoread
• buyyourfavouritemagazine
• getsomefreshflowersforyourhome
• buyanicepotplantatthemarketorlocalnursery
• phoneafriendoverseaswhoyouhaven’tspokenwith forawhile
• buysomenewsportingattireorequipment
Remember Takesometimetothinkabouthowyouarefeelingaboutthechangesyouaremaking.Thesechangesneedtobefortherestofyourlife,soit’sreallyimportantthatyouareenjoyingyourlifeandfeelingwellandhappyaboutthechanges.
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• buyapedometer–agreatmotivationaltooltotrackyourphysicalactivity
• visitaplaceyouenjoy–thebeach,aparkoramuseum
• visitfriends
• enjoyaweekendaway
• haveamassage.
KeepgoingwithyourchangesDon’tworryifyouhaveadaywhereyoufeelthatit’salltoohardoryouhaven’tbeenabletokeepupwithyourchanges.Weallhavedayslikethat.Justmakesurethatthechangesyou’vesetyourselfsuityouandthenkeepgoingwiththem.
Onceyouarecomfortablymakingthefirstchangesyou’vedecidedupon,oryou’vereachedaparticulargoal,keepgoingwiththosefirstchangesandsetyourselfsomenewchangesornewgoalstoachieve.
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HealthymealideasFollowingaresomeideasforhealthier,lowerenergy(kilojoule)mealsandsnackoptions.
FoodathomeBreakfastToast• Usewholegrainorwholemealbread.
• Trytoppingssuchasasmallserveofbakedbeans,tomatoes,creamedcorn,mushroomsorcottagecheese.
• Spreadtoastthinlywithjam,honeyorpeanutbutter–theseareallhighinenergy(kilojoules)sotrytolimittheamountyouuse.
• Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.
Breakfast cereals• Chooseanuntoasted,highfibre,wholegraincereal,such asrolledoats,wheatbiscuitsorbrancereals.
• Usereduced,lowornofatmilk,or‘addedcalcium’soybeverages.
• Addfruit–fresh,stewedorcannedfruit(choosefruitcannedinnaturaljuiceorunsweetened,ordraintheliquidfromthefruit).
• Addreduced,lowornofatyoghurt.
Other ideas• Poach,boilorscrambleeggs(usereduced,lowornofatmilk).Servewithtomatoes,spinach,mushroomsandsalmonorlean,reducedsaltham.Serveonwholegrainorwholemealbread.
• Makepancakesusingreduced,lowornofatmilkorbuttermilk,wholemealflourandmargarinespreadmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.
• Chopfreshfruitandtopwithreduced,lowornofatyoghurt.
Wanttospeakwithahealthprofessional?Call1300362787
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Snacks• Snackonfruit–fresh,stewedorcanned(choosefruitcannedinnaturaljuiceorunsweetened,ordraintheliquidfromthefruit).
• Choosereduced,lowornofatyoghurt(plainorflavoured).
• Crunchonasmallhandfulofplain,unsaltednuts.*
• Snackonwholegrainorwholemealcrispbreadwithslicedtomatoandpepper.
• ChoosemueslibarswiththeHeartFoundationTick.
• Enjoyacupofvegetablesoup(choosereducedsalt).
*Nutscancontributetoanexcessenergy(kilojoule)intakesolimitthequantityandfrequencyofeatingthem.
LunchSandwiches• Fillsandwicheswithlotsofsaladvegetablesandasmallservingofleanmeat,skinlesschicken,cannedfish,hommusoralowfatcheese,suchascottagecheese.
• Maketoastedsandwiches.Tryfillingssuchasbakedbeans,leanmeats,pineapple,tomatoesandvegetables,suchascorn,spinach,asparagusandcapsicum.
• Usewholemealorwholegrainbreadorrollsandmargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.
• Trydifferentvarietiesofbread,e.g.focaccia,pita,bagelsandmountainbread.
Salads• Includelotsofdifferentvegetables.
• Tryaddingfreshfruitorplain,unsaltednuts.
• Addlegumes,suchasfourbeanmixorchickpeas.
• Trypasta(preferablywholemeal),rice(preferablybrown),couscousornoodlesalads.
• Addleanmeats,skinlesspoultryorfish.
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• Usesaladdressingsandmayonnaisemadefromoilssuchascanola,sunflower,soybeanandoliveoil.Servedressingsandmayonnaiseonthesidesothatpeoplecanaddtheirowniftheywish.
Soups• Tryvegetable-orlegume-basedsoups.Servewithcrustybreadtomakeameal.
• Useevaporatedskimmilkinsteadofcreamorfullfatmilkfor‘creamysoups’.
Other ideas• Makehomemadepizzausingasmallpitabread(preferablywholemeal)asthebase.Addreducedsalttomatopaste,asmallamountofreducedfatcheese,pineappleandvegetables,suchasmushrooms,onionandcapsicum.
• Ryecrackerswithtomato,basilandblackpepper.
• Ricepaperrollsorsushi.
• Tuboffruitsaladwithreduced,lowornofatyoghurt.
Evening mealStir-fry dishes• Includelotsofvegetablesanduseleanmeat,skinlesschickenorfish.
• Servewithpasta(preferablywholemeal),rice(preferablybrown),couscousornoodles.
• Useoilssuchascanola,sunflower,soybean,olive,sesameandpeanutoil.
• Addlegumes,suchaschickpeas,orsomechoppedplain,unsaltednuts,suchascashewsorpeanuts.*
• Flavourwithherbsandspices,e.g.garlic,onion,chilli orginger.
*Nutscancontributetoanexcessenergy(kilojoule)intakesolimitthequantityandfrequencyofeatingthem.
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Pasta dishes• Trywholemealpastavarieties.
• Makeavegetable-basedsauce,suchastomatoorpumpkin.
• Addleanmeatsorfishandlotsofvegetables.
• Usericottacheeseorlightevaporatedskimmilktomakea‘creamy’sauceinsteadofusingcream.
• Useasmallamountofreducedfatcheeseorparmesancheese.
• Servewithagardensalad.
Meat and vegetables• Useleancutsofmeat,skinlesspoultryorfish.
• Servemeatwithvegetablesorsaladandagrain-basedfood,suchaspasta(preferablywholemeal),rice(preferablybrown),couscousorpolenta.
• Useoilssuchascanola,sunflower,soybean,oliveorpeanutoiltocookmeatandvegetables.
• Useherbs,spicesandgarlictoaddflavour.
• Addreduced,lowornofatnaturalyoghurttojacketpotatoesinsteadofusingsourcream.
• Roastmeatonarackinaroastingpanwithalittlewater,wineorreducedsaltstock.
• Brushorsprayroastvegetableswithoilsuchascanola,sunflower,soybeanoroliveoilandbakeinaseparatedish.
Rice or noodle dishes• Trybrownrice.
• Addlotsofvegetables.
• Useleanmeats,skinlesspoultryorfish.
• Useoilssuchascanola,sunflower,soybean, oliveorpeanutoil.
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Other ideas• Makeburritos,tacosortortillawrapsusingleanmeat,skinlesschickenorredkidneybeans.Addplentyofvegetablestothemixtureandusereduced,lowornofatnaturalyoghurtinsteadofsourcream.
• Vegetablefrittataorquiche.Usereduced,lowornofat milkandmargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbuttertomakethequiche. Servewithagardensalad.
• Makeapieusingfilopastryforthetopandbottomoronlyhaveapastrylid.Useleanmeat,skinlesschickenorfishandlotsofvegetablesforthefilling.
Barbecues• Trimallvisiblefatfrommeatbeforecooking.
• Marinateskinlesschickenbreastfillets,fish,seafoodorleanmeatinfruitjuiceorwineandherbsbeforecookingonthebarbecue.
• Bakefishfilletsinfoilwithseasoningsandlemonjuice.
• Makekebabsusingleanmeatand/orvegetablechunks.
• Slicevegetables,suchasmushrooms,eggplant,sweetpotatoandzucchini,andcookonthebarbecue.
• Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Useoilssuchascanola,sunflower,soybean,oliveorpeanutoil.
• Servewholegrainorwholemealbread.
• Serveavarietyofsalads.Usesaladdressingsandmayonnaisemadefromoilssuchascanola,sunflower,soybeanandoliveoils.Servedressingsandmayonnaiseonthesidesothatpeoplecanaddtheirowniftheywish.
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Desserts• Freshfruitsalad,stewed,poachedorcannedfruitservedwithreduced,lowornofatyoghurt.Choosefruitcannedinnaturaljuiceorunsweetened,ordraintheliquidfromthefruit.
• Fruit-basedpuddingsorcrumblesmadewithmargarinespread,wholemealflour,oatsandreduced,lowornofatmilk.Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.
• Fruitpieorstrudelmadewithfilopastry.Servewithreduced,lowornofatyoghurt.
• Cheesecakemadeusingreducedfatcreamcheeseorricottacheese,margarinespreadandplainsweetbiscuits.Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Addlotsoffruitontoporaddfruitintothecheesemixture.
• Lowfatice-creamordietjelly.Servewithfruit.
Take-away foodsTake-awayfoodisquickandconvenient,butitcanbearealtrapifyou’retryingtoloseweight.Manytake-awayfoodsarehighinenergy(kilojoules),sochoosecarefully.
• Trytolimitpastries(suchaspiesorpasties),pizza,hamburgers,hotchips,friedfish,friedchickenandcreamypastadishestonomorethanonceaweek.Insteadchoosetake-awayfoodsthatcontainlotsofvegetables.Somesuggestionsfollow.
Asian meals• Healthierchoicesincludesteamedrice,mixedvegetabledishes,leanmeats(beef,lamb,porkorchicken),fish,seafoodandstir-fries.
• Trytolimitdeep-friedmenuoptions.
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Italian meals• Choosepastadisheswithvegetable-basedsauces.
• Choosethincrustpizzawithpineapple,tomatoandlotsofvegetables,suchasonion,capsicum,mushrooms,artichoke,eggplantandpumpkin.Trytoavoidpizzaswithsalamiorsausagemeats.Instead,askforleanmeats,suchasfishorleanreducedsaltham.Askforasmallamountofcheeseorforreducedfatcheese.
Greek/Lebanese meals• Choosesouvlaki/shishkebabsinpitabreadwithtabouliorLebanesebreadwithsalad.
• Choosestuffedvegetabledishes.
• Limitpastries.
Barbecue chicken• Choosethebreastmeat–chickenbreasthasalowerfatcontent.Removetheskinandfatandlimitgravyandstuffing.Thebreadcrumbsandflourinthestuffingtendtosoakupalotoffatandthegravyisgenerallyhighinfatandsalt.
• Grabsomesaladorvegetabledishestohavewiththechickenratherthanchips.
Hamburgers/Steak sandwiches• Ifthey’remadewithleangrilledmeatandlotsofsalad,hamburgers/steaksandwichescanmakeanutritiousmealwithouttoomuchenergy(kilojoules).Wherepossible,askforextrasaladandawholegrainorwholemealbunorbread.
Sandwiches and bread rolls• Askforsandwichesandbreadrollstobemadewithmargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter,andfillingssuchasleanmeat,loworreducedfatcheese,skinlesschicken,salmon,tunaorfelafel,andplentyofsaladvegetables.Askforwholegrainorwholemealbread.
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40 Losing weight the healthy way Heart Foundation
Corn on the cob• Chooseplaincornonthecob,ratherthanwithbutter.
Jacket potatoes• Choosebeansandsaladsasthemaintoppingsandsomemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Askforasmallamountofcheeseorareducedfatcheese,andforreduced,lowornofatnaturalyoghurtinsteadofsourcream.
Salad bars• Theseusuallyofferarangeofchoices.Sometypesofsalad,suchasbeansaladandpastasalad,canmakeacompletemealontheirown.Themainthingtowatchforisthedressingsandmayonnaiseused–theseareoftenhighinsaturatedfat.Wherepossible,choosesaladswithadressingormayonnaisemadefromoilssuchascanola,sunflower,soybeanoroliveoil,orchoosesaladswithoutdressingsorwiththedressingontheside.
Eating out• Alwaysreadthemenucarefullyanddon’tbeafraidtoaskquestionsofthestafftohelpyoutomakeyourdecision.Mostcafésandrestaurantswillbemorethanhappytohelpandwilldotheirbesttoprovideyouwithasuitablemeal.Somefoodoutletsevenprovidenutritionalinformationabouttheirdishes.
Some tips• Chooseamealwithvegetables,legumesorsaladincluded,orordertheseasasidedish.
• Askforyourvegetablestobeservedlightlysteamedormicrowaved,withoutaddedsauceorbutter.
• Askforyourmealtobeservedwithoutchips.
• Askforsaladdressingandmayonnaisemadefromoilssuchascanola,sunflower,soybeanandoliveoil,andaskforthisonthesidesoyoucanaddityourself.
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• Askaboutingredientsorsauces–iftheycontainbutterorcream,askforthemnottobeaddedtoyourmeal.
• Chooseseafooddishesthataren’tcrumbedorfried.
• Choosepastadisheswithavegetable-basedsauceinsteadofacreamyone.Alsotrytolimitsauceswithfattymeats,suchasbaconandsausage.
• Choosedishescontainingleanmeats.Ifyouareservedmeatwithfat,thenremoveitbeforeeating.Forexample,removetheskinandfatfrompoultry,andtrimfatfrommeat.
• Askforsmallermeals–perhapsahalfserveifit’sanoption,orchooseanentrée-sizeddish.
• Ifyou’reeatinginanoutletthatofferslargerservesatacheaperprice,trynottochoosethisoption.Itmaybevalueformoney,butit’snotvalueforyourhealth.
• ‘Allyoucaneat’andsmorgasbordscanencourageyoutoeatmuchmorethanyouneed.Trynottopilefoodontoyourplateorgobackforseconds.Iftherearelotsofdishesyou’dlovetotry,justhaveasmallservingofthemostappealingones.Youcanalwaysvisitanothertimeandtrythedishesyou’vemissedoutonthistime.Ifyoureallywanttolimittheamountoffoodyou’reeating,thenuseasmallerplate.
• Askforplain,freshbread(preferablywholegrainorwholemeal)insteadofgarlicandherbbreads.Garlicandherbbreadsarehighinenergy(kilojoules).
Desserts• Choosefruit-basedoptions,suchasbakedfruit,poachedfruitorfreshfruitsalad.Askforsomereduced,lowornofatyoghurtorasmallserveofloworreducedfatice-cream.
• Suggestsharingadessertwithsomeoneelseatyourtable–thatwayyougettoenjoyatreat,buttheenergy(kilojoules)isshared.
• Choosesorbets.
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42 Losing weight the healthy way Heart Foundation
Questionsandanswers
WhatifI’mpregnant?Pregnancyisnotthetimetotrytoloseweight.Gainingweightduringpregnancyisnecessarytoensurethehealthygrowthofyourbaby.Speaktoyourobstetricianabouthowmuchweightyouarelikelytogainduringpregnancy.Yourmostimportantpriorityisyourhealthandthatofyourbaby.Makinghealthyfoodchoicesandbeingphysicallyactivewillhelpwithyourweightandwithkeepingbothyouandyourbabyhealthy.
Whatifmychildrenareoverweight?Healthyeatingandphysicalactivityareimportantforkidstoo.Youngchildrenandadolescentsareinimportantgrowthstagessotheyneedadequatenutritionforgrowthanddevelopment.Ifyouhavechildren,encouragethemtobephysicallyactiveandtoeathealthily.Ifyouareconcernedaboutyourchild’sweight,discussthiswithyourdoctor.
Whataboutquick-fixdietsandweightlossproducts?TheHeartFoundationdoesnotcurrentlyendorseanyweightlossdiet,productorprogram.Don’tbetrickedintotryingdiets,productsorprogramsthatguaranteeweightloss.Theymayprovideresultsintheshortterm,butgenerallywillnothelpyoutokeepweightoffinthelongterm.Somemayevenbeharmfultoyourhealth.
Whataboutweightlosscentres?Thesecanbeusefultohelptogetyoustarted.Likemostthings,somearebetterthanothers.Checkoutwhatthecentreoffers,thecostsinvolvedandthequalificationsofstaff,andalwaysreadthefineprintonanydocumentation.Don’tbepressuredintosigninguptosomethingyouaren’tsureabout.
Howmuchenergy(kilojoules)doIneedeachday?Thisvariesdependingonwhetheryouaremaleorfemale,yourage,andhowactiveyouare.Forexample,amanaged45whoweighsaround80kg(~12stone,9lb)andismoderatelyactiveneedsaround12,700kJperday.Awomanaged45whoweighs60kg(~9stone, 5lb)andismoderatelyactiveneedsaround9,000kJperday.Thesearejust‘average’figuresandaseachofusisunique,thiscouldbetoomuchornotenough.Itismostimportantthatyoudon’treduceyourenergy(kilojoule)intaketoodrastically–evenifyoudoneedtoloseweight,yourbodystillneedsenergy(kilojoules)andadequatenutrients.
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Howmuchenergy(kilojoules)doIneedtocutdowntoloseweight?Onekilogram(2.2lb)ofbodyfathasanenergyvalueofaround32,000kJ.Sotolose1kgofbodyfat,youneedtoreduceyourenergyintakeby32,000kJ.Thatmaysoundimpossible,butthinkaboutitlikethis:ifyoureducedyourenergy(kilojoule)intakebyaround350kJperday(2,450kJperweek),thatcouldleadtoaweightlossofaround4kgoverayear(350kJperdayisequaltoaboutthreesmallsquaresofchocolate).Soyoucanseeitispossibletoreduceyourenergy(kilojoule)intakeandthatevensmallchangesdomakeabigdifference–solongasyoucanmaintainthatchange.Takealookatthetablesonpages16and17toseejusthowyoucanreduceyourenergy(kilojoule)intake.
Howmuchenergy(kilojoules)doIneedtouseuptoloseweight?Onekilogram(2.2lb)ofbodyfathasanenergyvalueofaround32,000kJ.Sotolose 1kgofbodyfat,youneedtoincreaseyourenergyoutputby32,000kJ.Thatmaysoundimpossible,butthinkaboutitlikethis:ifyouincreasedyourenergy(kilojoule)output byaround350kJperday(2,450kJperweek),thatcouldleadtoaweightlossofaround 4kgoverayear(350kJperdayisequaltoabout20minutesofwalking).Soasyoucansee,evenasmallincreaseinenergy(kilojoule)outputwillmakeabigdifference–solongasyoucanmaintainthatchange.Takealookatthetableson pages28and29toseejusthowyoucanincreaseyourenergy(kilojoule)output.
ShouldIbecountingkilojoules?Themainpointsforhealthyweightlossaretoincreaseyourphysicalactivitylevels,reducetheamountoftimeyouspendsittingandtolookatyourfoodchoicesoverall–choosingmainlyfoodsanddrinkslowerinenergy(kilojoules)andonlyhavinghighenergy(kilojoule)foodsanddrinksoccasionally.Beingawareofwhichfoodsanddrinksarehighinenergy(kilojoules)willhelpyoutomakehealthierchoices.
Ifcountingkilojoulesworksforyouthendoit,butdon’tletthenumberofkilojoulesyouconsumeruleyourlife.Worryingonlyaboutthenumberofkilojouleseatencausessomepeopletoendupstarvingthemselvesandprobablydoingmoredamagetotheirhealththaniftheystayedabitoverweight.Sothebottomlineis,beawareofwheretheenergy(kilojoules)inyourfoodanddrinksiscomingfromandmakefoodanddrinkchoicesthataremainlylowerinenergy(kilojoules).
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Whataboutnuts?Mostnutvarietiesarehighinfat,buttheymainlycontainthehealthiertypesoffats.Includingplain,unsaltednutsaspartofhealthyeatingisokay.However,nutsareeasytoeattoomuchof,soifyouaretryingtoloseweight,beawareoftheamountyoueatandhowoftenyoueatthem.
Whataboutavocado?Avocadosarehighinfat,butit’sthehealthiertypeoffat.Whileavocadosdoprovidemoreenergy(kilojoules)thanmostotherfruitandvegetables,theyalsoprovidenutrientsandfibre.Ifyouaretryingtoloseweight,youcanstillenjoyavocado.
Arefruitjuicesfattening?Theycanbe–itdependshowmuchyoudrink.Fruitjuicesandfruitjuicedrinksdon’tcontainfatbuttheycontainsugar–andsugarprovidesenergy(kilojoules).Fruitjuiceisbetterthanfruitjuicedrinksbecausefruitjuicedrinkscontainaddedsugaraswell.Oneglassoffruitjuiceprovidesaroundthesameamountofenergy(kilojoules)asaglassofsoftdrink.Sowhilefruitjuicemaysoundhealthierthansoftdrinkanditdoeshavesomenutrientsinit,itisnotalowenergy(kilojoule)option.
Ifyoufeellikefruitjuice,onlyhaveasmallglassoruseitlikecordialanddilutewithwater.
Arekilojoulesthesameascalories?Kilojoulesandcaloriesarebothameasureofenergy.Kilojoulesisthemoderntermforameasureofenergyandcaloriesistheolderterm–muchthesameaskilometresisthemoderntermandmilesistheoldertermfordistance.Onecalorieequals4.2kilojoules.Whenyoulookatthenutritioninformationpanelonafoodlabel,youwillseethatenergyislistedaskJ–kJisshortforkilojoules.
I’veheardthewords‘overweight’,‘obese’and‘obesity’–whatdotheymean?Apersonisclassifiedasbeingoverweightwhentheyarecarryinganexcessofbodyfat. Theword‘obese’isusedtodescribeapersonwhoiscarryingalargeamountofexcess bodyfatandisveryoverweight–tothepointthattheirhealthisimpaired.Obesityistheconditionassociatedwithbeingobese.Obesityisassociatedwitharangeofhealthandsocialproblems.
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DoesthetypeofoilorfatIusemakeadifferencetomyenergy (kilojoule)intake?Allfats(suchasbutter,lardandmargarinespreads)andoilsarehighinenergy(kilojoules)andprovideaboutthesameamountofenergy(kilojoules).Theonlyrealdifferenceoccurswithareducedfatmargarinespreadorreducedfatdairyspread.Theenergy(kilojoule)contentofthesevaries,butcanbeaslowashalfthatofthenormalvariety.
Anumberofreducedfatspreadsarenotsuitableforbaking,soit’salwaysagoodideatocheckthelabel.Notethatit’snotpossibletobuyreducedfatoils.
Thekeyissuetoconsiderwhenchoosingoilsandfatsisthemaintypeoffattheycontain. It’salwaysbesttochoosemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Useoilssuchascanola,sunflower,soybean,oliveorpeanutoil.
Whataboutmedicinesorsurgery–willtheyhelp?Ifyouareextremelyoverweight,youmayneedsomeextrahelptoloseweight.Yourdoctormayrecommendmedicinesand/orsurgerytohelpyou.
Thereisarangeofweightlossmedicinesavailable–yourdoctorcandiscussthesewithyousothattogetheryoucanmakeadecisionaboutwhat’srightforyou.Forfurtherinformationaboutmedicines,youcancallMedicinesLine on1300 888 763 tospeakconfidentiallywithapharmacist.MedicinesLine isopenMondaytoFridayfrom9amto6pmEasternStandardTime,forthecostofalocalcall.Itisnotanemergencyserviceanddoesnotreplaceadvicefromyourdoctororpharmacist.
Weightlosssurgery,whileoftensuccessful,isreallyonlyasuitableoptionforpeoplewho areextremelyoverweightandonlywhenothermethodshavenotworked.Yourdoctorwill beabletoadviseifsurgeryisappropriateforyou.
Alwaysrememberthatchangingyoureatingpatternsandincreasingyourphysicalactivity levelsareabsolutelynecessaryforhealthyweightloss–evenifyouaretakingmedicines orhavesurgery.
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46 Losing weight the healthy way Heart Foundation
Arethereanycomplementaryoralternativetherapiesthatcanhelp metoloseweight?Therearemanypills,supplementsandtonicspromotedasbeinghelpfulforweightlossthatareavailableoverthecounterfromthechemistorfromvarioushealthshops.Alwaysbecautiousbeforetryingthese–theymaysoundgood,buttheymightnotworkorworsestill,theymaybeharmfultoyourhealth.
TheHeartFoundationencouragesyoutospeakwithyourdoctorabouttheseoptionsbeforedecidingtousethem.Thisisveryimportant,particularlyifyouareonanykindofmedicineforanyhealthissue.Youneedtobecarefulthattheweightlosspill,supplementortonicwon’taffecthowyourmedicineworksorreactwithitinawaythatmaybeharmfulto yourhealth.
Ifyoudecidetouseoneofthesetypesofproductseventhoughyourdoctorhasadvisedagainstit,makesureyouletyourdoctorknow.Yourdoctorneedstobefullyawareofeverytypeofmedicineortherapyyouareusingtogiveyouthebestpossiblecare.
MydoctorhastalkedaboutmyBMI–whatisit?BMIstandsforbodymassindex.Thebodymassindexisameasureofyourweightinrelationtoyourheight,andisusedtoassesswhetheryouareunderweight,ahealthyweightoroverweight.Bodymassindex=weight(kg)/height(m)2.Abodymassindexof18.5to24.9indicatesahealthybodyweight.Abodymassindexof25andaboveindicatesoverweight.Bodymassindexisjustonemeasureyourdoctorcanusetoassessyourweightandwhetherornotitmightbeahealthriskforyou.
Whydidmydoctormeasuremywaist?Measuringyourwaistor‘waistcircumference’givesanindicationofwhetherornotyouarecarryingyourexcessweightaroundyourmiddle.Carryingexcessweightaroundyourmiddlegreatlyincreasesyourhealthrisk.Awaistmeasurementof94cmormoreformenand80cmormoreforwomenindicatesincreasedhealthrisks.Waistmeasurementsof102cmormoreformenand88cmormoreforwomenindicateevengreaterhealthrisks.Yourdoctorwilladviseifyourwaistmeasurementisaproblemandifyouneedtotrytolosesomeweight.
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Shouldn’tIbefollowingalowcarbohydratediettoloseweight?Whileanumberofpeoplepromoteverylowcarbohydratedietsforweightloss,theHeartFoundationdoesnotrecommendverylowcarbohydratedietsforlong-termweightloss.TheHeartFoundationdoesnotrecommendthesetypesofdietsbecausetheirlong-termhealthconsequencesarenotknown,theyoftenincludefoodshighinsaturatedfat,andtheycanlackadequateamountsofvitaminsandmineralsneededforgoodhealth.Toachievehealthyweightloss,theHeartFoundationrecommendsenjoyinghealthyeating,increasingyourphysicalactivityandreducingyoursittingtime.
Whataboutglycaemicindex–isthatimportantforweightloss?Theglycaemicindex,orGI,isawayofcomparingtheeffectofdifferentcarbohydratefoodsonthelevelsofglucose(asugar)inourblood.LowGIfoodsraisebloodglucoselevelsslowlyandprovideasteadyenergy(kilojoule)source.HighGIfoodsraisebloodglucoselevelsquickly.ResearchshowsthateatinglowerGIfoods,suchaswholegraincereals,fruit,vegetablesandlegumes,mayhelpyoutofeelfullerforlonger,soyouarelesslikelytoeatmorefoodthanyouneed.Whenitcomestohealthyeatingforweightloss,thekeyistochoosefoodslowerinenergy(kilojoules)andbemindfulofhowmuchfoodyoueat.
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48 Losing weight the healthy way Heart Foundation
MoreinformationFormoreinformationonhealthyeatinganddrinking,andincreasingyourphysicalactivitylevels,callourHealthInformationServiceon1300362787(forthecostofalocalcall)[email protected].
Youmayalsoliketoseektheadviceofanaccreditedpractisingdietitianorphysicalactivityhealthprofessional.Ideally,discussthiswithyourdoctorfirstandseekareferral.However,ifyouwouldliketocontactanaccreditedpractisingdietitianoraphysicalactivityhealthprofessionalyourself,seethefollowingcontactdetails.
To find an accredited practising dietitian: • contacttheDietitiansAssociationofAustraliaon1800812942orvisitwww.daa.asn.au
• check the Yellow Pages.
To find a physical activity health professional:• check the Yellow Pagesunder:
o exercisephysiologists
o physiotherapists
o healthandfitnesscentresandservices
o personalfitnesstrainers
• ontheinternet:
o tofindanexercisephysiologist,usetheAustralianAssociationforExerciseandSportsSciencewebsitesearchfacilityatwww.aaess.com.au
o tofindaphysiotherapist,visittheAustralianPhysiotherapyAssociationwebsite www.physiotherapy.asn.au.
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HealthInformationServiceTheHealthInformationServiceisournationaltelephoneinformationservice.ForthecostofalocalcallfromanywhereinAustralia,youcanobtaininformationonissuessuchas heartdiseaseandstroke,healthyeating,managingbloodpressure,cholesterol,smokingcessation,physicalactivity andheartsurgery.*
OurHealthInformationServiceisopenduringbusinesshours,Australiawide.Tospeaktoatrainedhearthealthprofessional,callourHealthInformationServiceon1300362787oremailhealth@heartfoundation.org.au.
*PleasenotethatourHealthInformationServiceisnotanemergency,diagnosticorcounsellingservice.WesupportgivingfreehearthealthinformationtotheAustralianpublic—manyofourbrochuresarefreeofchargeforsinglecopies.Ifyouhaveanyquestions,callourHealthInformationServiceon1300362787.
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Two key factors that affect body weight are:
• theamountofenergy(kilojoules)thatweputintoourbodiesfromfoodanddrinks
• theamountofenergy(kilojoules)thatweuseupthroughphysicalactivityandotherdailyactivities
Toloseweight,keeptheweightoffandbehealthier,youneedtochangeyoureatingpatterns,increaseyourphysicalactivitylevelsanddecreasetheamountoftimeyouspendsittingeachday.
Tohelpyoutomakelifestylechanges,setyourselfrealisticgoals.Chooseagoalorgoalsthatsuityoutokeepyoumotivated.
Whenyouachieveachange,rewardyourself,thensetyourselfnewgoals toachieve.
Bodyweightisjustonefactorthatcanimpactonyourhealthandneedstobeconsideredalongwithyouroverallhealthandwellbeing.
©2009–2013NationalHeartFoundationofAustraliaABN98008419761
CON-073.v2ISBN978-1-921226-54-0
Termsofuse:Thismaterialhasbeendevelopedforgeneralinformationandeducationalpurposesonly.Itdoesnotconstitutemedicaladvice. Pleaseconsultyourhealthcareproviderifyouhave,orsuspectyouhave,ahealthproblem.
TheinformationcontainedinthismaterialhasbeenindependentlyresearchedanddevelopedbytheNationalHeartFoundationofAustralia andisbasedontheavailablescientificevidenceatthetimeofwriting.Itisnotanendorsementofanyorganisation,productorservice.
Whilecarehasbeentakeninpreparingthecontentofthismaterial,theNationalHeartFoundationofAustraliaanditsemployeescannotaccept anyliability,includingforanylossordamage,resultingfromtherelianceonthecontent,orforitsaccuracy,currencyandcompleteness.
Thismaterialmaybefoundinthirdparties’programsormaterials(includingbutnotlimitedtoshowbagsoradvertisingkits).Thisdoesnotimply anendorsementorrecommendationbytheNationalHeartFoundationofAustraliaforsuchthirdparties’organisations,productsorservices, includingtheseparties’materialsorinformation.AnyuseofNationalHeartFoundationofAustraliamaterialbyanotherpersonororganisation isdonesoattheuser’sownrisk.Theentirecontentsofthismaterialaresubjecttocopyrightprotection.
Keypointstoremember abouthealthyweightloss
Forhearthealthinformation www.heartfoundation.org.au1300362787
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