Adults

Want to feel better by losing those few extra kilograms? Sound easy? For many New Zealanders maintaining a healthy weight is a struggle, with a lot of money being made through fad diets and exercise equipment claiming to be the cure all or quick fix. Gradual weight loss and eating food from each of the food groups daily will help you keep a healthy weight for life.

In simple terms, weight gain occurs when we eat and drink more than we need. Taking in too many kilojoules/calories, no matter where they come from, leads to weight gain.  To lose weight, we must eat and drink less or do more, i.e. become more active. Ideally, we combine the two.

So what is a healthy weight?

 
BMI (Body Mass Index) is a measure of how weight compares to height and is used to indicate whether a person is underweight, a healthy weight, overweight or obese. Another method of assessing your health is your waist measurement, as this is positively correlated with abdominal fat content. Learn more about your BMI and waist measurement here. If your calculations suggest you need to lose a large amount of weight to reach a ‘healthy weight’, it may be more useful to set yourself smaller goals, which feel more achievable. Any weight loss is a positive move for both you and your health.   
 

What lifelong changes can I make?

 
A healthy weight loss is no more than ½-1 kg per week, so try to think long term, rather than looking for a quick solution. It’s not about avoiding certain foods. Diets encouraging you to cut out a large number of foods, such as the popular low carbohydrate diet, may result in relatively fast weight loss in the short term but are unlikely to be a long term solution. They may also be low in fibre, vitamins and minerals, putting you at risk nutritionally.   Making lifelong healthy changes, rather than the quick fix, will help ensure you keep off excess weight for good. Below are some suggestions for all adults.
 
·         It might sound odd, but eating regularly is one of the most important aspects of weight control. It will help reduce hunger and cravings, so be sure to start the day with a good breakfast!
·         Build small changes into your everyday habits, rather than trying to change too many foods at once. The following are some ideas to try:
-          swap the standard (blue top) milk for either lite (light blue top) or trim (green top) options 
-          many common cheeses are high in fat. Choose lower fat options, such as edam, cottage cheese, and lite sour cream and cream cheese rather than tasty, colby, mild, camembert, brie or blue.
-          change white bread and cereal options for the wholemeal and wholegrain varieties. This helps increase your fibre intake and leaves you feeling fuller for longer.
-          add fat sparingly. If cooking with oil, use an oil spray or a spoon, rather than pouring from the bottle.  Cut down on excess fat by reducing the use of high fat spreads, mayonnaise and creamy salad dressings. Trim any visible fat from meat and remove the skin from poultry.   
·         Portion sizes – weight gain is a result of not only what we eat but how much we eat.  Try to reduce the amounts of energy-dense, kilojoule/calorie-laden foods such as high-fat takeaways and snacks, cheese, biscuits, cakes, sweets, chocolate, butter, margarine and crackers, and eat more fruit and vegetables. 
·         Healthy snacking - make healthy choices easier by always having some healthy snacks at hand. A pottle of yoghurt, glass of trim milk or small handful of raw nuts and dried fruit make quick and easy healthy snacks. A bowl of fresh fruit at work or at home also helps minimise cravings or hunger pangs.
·         Drinks can be a hidden source of extra calories. Water is the best option. Try keeping water chilled in the fridge, or flavour with a bit of lemon juice for a more refreshing drink. ’Diet’ drinks or trim milk are also suitable. 
 
Try our eMark website, which has a menu plan to show you an ideal intake and serving size plan to match your activity level.
 

Being Active

 
Being more active is as important in weight control as eating well.   But it shouldn’t be a chore and it isn’t just about sport. Adding more activity into everyday life is an easy way to get moving. As you see your fitness improve, gradually increase your activity, aiming for 60 minutes or more everyday. Whatever you choose, it must be fun and enjoyable to keep you motivated.  Any activity is better than none at all.
 
Here are some ideas:
·         Walk or bike to the local shops/school/work rather than always taking the car. 
·         Try to fit a 20-30 minute brisk walk into your day. Maybe in the morning, lunchtime or after work.
·         Take the stairs rather than the lift wherever possible.  
·         Join a club or find an exercise ‘partner’ if it help motivate you!
·         Group fitness classes – there is something for everyone, from yoga and pilates to boxing.
·         Dancing – this is a fun way to burn lots of energy. Try rock ‘n roll, salsa, jazz, ballroom or even belly dancing!
·         Skipping – which can be done in the privacy of your own home
·         Indoor sports are growing in popularity and include squash, netball, cricket and soccer.
·         If you prefer the outdoors, try golf, tramping or orienteering.
·         The water in swimming, aqua-jogging and aqua-aerobics is supportive for ageing, often stiff or sore, limbs
·         Gardening and housework count as physical activity in your day
 
Check out your local recreation, leisure centre, gym or sports club or www.sparc.org.nz for other ideas and activities in your area