27/02/2013
WEIGHT LOSS FACTS
You would think that with the enormous amount of time and money spent on weight loss, people would be getting thinner. Yet, research shows that we are getting fatter, in Ireland 39% of adults are overweight and 25% are obese.
Dieting is big business – millions is spent each year on weight-loss products in this country. But too many people wind up wasting their hard-earned money on fad diets, and weight-loss gimmicks that just don’t work.
The temptation of quick and easy weight loss is hard to resist, but the main problem is that losing weight quickly means that you are burning muscle instead of the fat you actually want to get rid of. Burning muscle means you are slowing down your metabolism and in turn making it harder to lose weight. One to two pounds per week is considered a safe rate of weight loss.
Any diet that requires you to give up whole categories of foods and to take supplements to replace their nutrients is, by definition, unbalanced,”
Losing weight is easy, but keeping it off is the hard part. No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off.
Nutrition, Portion control, Physical activity-all play important roles in achieving and maintaining a healthy body weight.
Nutrition
The food we eat is used to provide the energy required for every function in the body - from walking and talking, to digesting and breathing. A successful, healthy diet should be based on a combination of complex carbohydrates, proteins and fat which are important sources of energy. In an ideal diet 50 to 55% should be carbohydrate, 12-18% protein and 20 to 33% fat.
To achieve long-term results, it's best to avoid quick-fix schemes and complex plans. Focus instead on making modest changes to your life's daily routine. Consult with a nutritionist to determine your ideal healthy body weight.
A well balanced diet is obtained by eating a variety of foods which will provide carbohydrates, fat and protein in the right amounts. The amount of energy you require will obviously depend upon the type of lifestyle you lead and the level of physical activity you engage in daily.
CALORIES
Diets and other gimmicks may claim to be the answer, but usually are just quick fixes. The only healthy way to achieve permanent weight loss is to burn more calories than you take in. Although you will lose weight on any diet, chances are you will gain it back. Avoid any diet plan that calls for you to cut out an entire food group as you will be missing out on vital nutrients. Most of us need between 1,500 and 2,500 calories per day, but your precise caloric needs depend on your age, height, weight, gender and activity level.
Weight-loss tips
• Reduce, don't eliminate, favourite foods that are high in fat, salt or sugar.
• Reduce your intake of poor quality foods such as cakes, biscuits, deep fried foods, alcohol and
fizzy drinks.
• Make changes gradually.
• Remember - foods are not good or bad, enjoy a variety of nutrient-rich foods
• Exercise at least three times a week.
For safe, professional and personalized dietary advice contact Linda Ferris at Mallow Nutrition Centre
022 43808/ 087 417 1666
Email: mallownutrition@gmail.com
