1. Avoid the diet industry and go it alone
The more gimmicks a diet has, the more appealing it appears to be. However, if the diet/ diet product/ diet meal service really does offer miracle weight loss then why is over half of the Australian population still overweight or obese? Why isn’t word of the amazing results spreading?
It would not be in the interest of the diet industry to have a product that works long term. The money is made in returning customers who couldn’t sustain their weight loss and therefore give the product another attempt. Some diets may see very quick results but the amount of people that can maintain this weight loss is miniscule.
2. Create an adequate deficit between energy intake and energy output
To lose weight you need to ensure you are creating enough difference between the energy you are consuming and the energy you are burning. Remembering that it is much easier to a lot of eat kilojoules than it is to burn them off. If you eat 2000kJ below your energy requirements then you should be able to achieve 1kg of weight loss each week. For many people this amount of weight does not seem very significant but 2000kJ less each day can make a big impact on some individual’s diets.
It is important to still meet your nutritional requirements which is why it’s not always wise to cut back more than this – this will vary on a person to person basis. Overweight and obese people can become malnourished too if weight loss is too quick and if the diet is not meeting their needs.
3. Watch out for the little extras
Many people struggle to lose weight. This is often a result of harmless, little extras that can significantly add up over the day. This often happens when people have been dieting for a while and become more relaxed over time. Be cautious of oils, increasing portion sizes, dessert or takeout becoming more frequent and extra snacks.
4. Keep a food diary
Keeping a food diary can also help to point out those little extras mentioned above. It may not seem like you’re eating a lot until you actually write everything down, particularly if you graze across the day. The idea is to keep a record of your intake that is as specific as possible in regards to portions sizes. It’s most effective if you keep it up for at least a few days in order to be most representative of your regular intake. Many people find that they actually eat less when keeping record of it.
5. Be realistic
Don’t be hard on yourself if you only lose 0.5 to 1kg per week. This is what is expected and what is realistic. This will be easier to sustain in the long run to. By eating healthily and not restricting yourself too much, it is much easier to maintain weight loss throughout your life. If you see what 1kg of fat actually looks like, it is more than most people would think and is still a big achievement! Some weeks people may lose more than 1kg and some weeks they may lose only a small amount or nothing at all. This is quite normal and nothing to fret over. Just stick with it!
See an expert – a dietitian. A dietitian won’t give you any of the gimmicks a fad diet will but they will give you the tools and knowledge to lose weight in a healthy manner that you will be able to follow through with. At ENT Clinic we bulk bill patients with an Enhanced Primary Care plan which means you could have five free visits each year! We also conduct free supermarket tours to help you understand product labelling and healthy options.
Contact us for results focused nutritional advice
This article was written by our dietitian Belinda Elwin who is a Dietitians Association of Australia member and Accredited Practising Dietitian and Nutritionist. If you have questions about healthy eating, make an appointment. We‘ll provide you with a simple and effective routine targeted to your concerns. Contact us today!