Losing weight and maintaining the loss is a goal that often eludes. What is successful for one person may not be for another. We are all unique in our genetic make-up, and this causes significant differences in how our bodies work.

Efficient calorie burners are most successful at enjoying longevity.  To become efficient, we need to lose weight slowly and realistically.  The majority of us would benefit from reducing food intake, adjusting the proportions of certain foods and increasing physical activity.

Increased activity will develop more active lean muscle tissue, and less food means less oxidation (breakdown) of food components required, resulting in less oxidative stress, a cause of premature mortality.

We know what we should eat, but we enjoy our food.  Practical, positive thinking teamed with a fresh, variable and novel diet will achieve weight loss and health gains.

Realistic approach

Reaching a weight that can be maintained requires a sensible approach - not aiming for the unattainable weight goal of when we were 18.  Decreasing calorie intake by an achievable amount, supplemented with a realistic increase in exercise, will establish habits that become a part of your life.

Weight loss should not exceed 1-2 pounds per week (0.5-1 kg).  This can be achieved by decreasing energy intake by 500 kcal per day and increasing energy output by 200 - 500 kcal per day.  More rapid losses will only encourage weight gain after cessation of the weight loss programme.

A loss of 5-10 kg, achievable over approximately 10 weeks, decreases morbidity by 25%.

Food intake

A reduction in portion size and frequency of meals is common sense.  Fatty foods should be replaced with low-energy dense ones such as fruit and vegetables.  Food should still be pleasurable when trying to lose weight.

What to eat - are all calories equal?

On face value, fats are more calorific than carbohydrates and proteins, hence the continued recommendation to maintain a low-fat diet.  In addition, low/moderate-fat diets have other health benefits, including decreasing the risk of cardiovascular disease.

However, excess carbohydrate is converted and stored as fat and can cause insulin resistance leading to diabetes.  When we cannot effectively metabolise the carbohydrate intake, excess insulin is produced, which then in turn stimulates the production and storage of fat.

The most successful weight-loss diets will take on board both established facts - a low-to-moderate intake of fat and a moderate intake of carbohydrate, with overall calorie reduction.

Reduction of food intake alone does not achieve desired weight loss and should be combined with exercise.

Physical activity

Active individuals, whatever their age, show lower rates of weight gain than their inactive peers.

The energy expended during exercise is relatively modest, but those who exercise regularly have greater losses of body fat and maintain metabolically active lean tissue, thus increasing the Basal Metabolic Rate.  Effectively, we become better equipped to burn off energy.

Exercise also helps us avoid the drop in BMR that occurs with reduced food intake alone.  A decreased food intake sends the message to our body to conserve energy for survival, so BMR is decreased, hampering weight loss.  But by maintaining the BMR at a higher level through exercising, weight loss is promoted and the frustration of not achieving the expected weight loss is prevented.

Embarking on physical activity is not always easy if you are overweight, due to feelings of self consciousness and discomfort.

Walking is an ideal way to start an exercise weight-loss programme.  A simple 20-minute stroll each day burns up the equivalent of 4 pounds (2 kg) of fat each year.  Prolonged periods of walking will have greater impact than short bouts of vigorous exercise, as they begin to utilise the fat stores as the energy source, whereas vigorous exercise uses carbohydrate.

Remember that pleasurable activities such as dancing and gardening are good ways to expend energy.

It is advisable to start with low-intensity exercise, with the aim of burning off 200-300 kcal per day.  When fitness improves, move up to moderate intensity which will increase calorie expenditure.

Exercise programme

Starter phase 2-6 weeks:                             Gentle activity

Slow progressive phase 1-3 weeks:              Increase duration and intensity

Maintenance phase 6 month-1 year:             Sustain level necessary for fitness

Exercise will also improve self-esteem and motivation.

Keeping motivated

You will appear to reach a plateau when dieting, during which no more weight loss appears to occur.  Our bodies are made to defend against weight loss, as a means of survival, so progress can be difficult.  Remember that heaviness naturally fluctuates throughout the day due to fluid retention and loss, so do not get obsessed with weighing too frequently.

Keep motivated and your hard work will pay off! 

Behavioural therapy

Successful weight loss requires changes in lifestyle habits and patterns.  Behavioural therapy addresses the processes for these lifelong changes, and can help improve eating habits and levels of activity on a long-term basis.

Record food intake - keep a diary of what, where, and when you eat.  Record current eating patterns before embarking on a diet, to enable you to identify areas of concern.

Identify when you eat unnecessarily - i.e. when not hungry, and limit the cues that prompt overeating e.g. watching TV, times of stress.

Set achievable goals and rewards - e.g. no fast food this week, and reward yourself with non-edible, tangible rewards e.g. visit to the cinema, massage.  Behavioural goals enable the process of weight loss and maintenance e.g. walking to the shops rather than taking the car becomes a part of life.

Plan meals and snacks - at at meal times only, and make an occasion of it.  Cook healthy meals and store ahead to minimise the effort of cooking daily, that can lead to temptations to overindulge.  Cook only what you need so as not to be tempted to finish off leftovers.  Find a variety of quick, easy low-calorie meals.

Only purchase food on the shopping list - avoid impulse buying.  Do not shop when feeling hungry.

Relaxation methods - if you comfort eat when stressed or depressed, find another method of relaxation.

Spread food evenly throughout the day and dont borrow calories from the next day.

Overcome negative feelings to prevent slipping back into bad habits.  For example, forgive yourself a small relapse, rather than feel guilty, and then get motivated to start again.  Your weight-loss diet has not ended just because of indulgence at a party.

20/05/2009