This information is for informational purposes only, and is not intended in any way to be construed as medical advice. Please check with your registered medical practioner prior to taking any of these courses of action or remedies, especially if you are pregnant, are currently taking medication of any type, or if you have any doubts whatsoever about using any of the recipies, remedies or recommendations listed.

---

Weight Loss

Is it really possible to lose weight and keep it off?
Absolutely. Your genes set the upper and lower limits of what you can safely weigh, but the decisions you make about what you eat, how active you are, and other lifestyle matters determine where you'll fall within that range. Almost everyone who is a bit overweight can safely maintain a 10 to 20 pound (4.6-9.2 kg) weight loss, and some obese people can trim hundreds of pounds. What's the secret? It's no secret, really. Everyone knows what to do: to lose weight, you just have to burn more calories each day than you take in. What's exciting is that both researchers and successful dieters are beginning to figure out how to do it. Here's how you can, too...

Make a commitment!
Making a firm commitment is a critical first step toward successful weight loss. Take advantage of the interest you have in losing weight today. Don't say, "I'll start after Christmas" or "one of these days I'll be ready." Buy new trainers and weights, take a walk, plan this week's meals and make a shopping list today.

Set Realistic Goals
Losing one pound a week-and keeping it off-with sensible eating and exercise is probably a sensible goal. Dropping three dress or suit sizes in eight weeks isn't. One way to figure out how many calories you can eat and still lose weight is to keep a food diary for a week and figure out how many calories you're consuming now. Then create a food plan that provides about 500 calories per day less than you're eating now. As long as you're also exercising, you'll lose about one to two pounds a week-the maximum you should aim for. Quick weight-loss programmes actually make it more difficult to lose weight because they slow your metabolism.

Plan for Success
Successful weight loss requires significant changes in your lifestyle, and planning ahead-everything from making out grocery lists to scheduling time for workouts-will make those changes easier. Think ahead about how to prevent defeat too. If asked to bring appetisers to a party, make it a salad plate.

Get Moving
Exercising not only burns calories and compensates for the slower metabolism that comes with eating less, it makes you healthier. It can be fun, too, if you choose a sport or activity you love. A daily stroll can put you back in touch with the joy of movement. From there, try swimming, dance, jogging, or anything that gets you going. Or just make small changes in your daily routine, like taking the stairs when you can instead of the lift. It's also a good idea to build strength training into your workouts. The less muscle you have, the harder it is to lose weight and keep it off. Here's why: muscle is metabolically active; it takes energy, in the form of calories, to sustain it. Fat isn't, and it doesn't. So the more muscle you have, the more calories you burn, even at rest. Two or three 30-minute weight-lifting sessions each week will make a big difference in your body composition and, therefore, in the number of calories you burn each day.

Eat Healthy
You can be well nourished while you're losing weight. In fact, eating well makes it easier to lose weight because you'll feel better, and you'll have more energy to stay active. Ideally, your daily intake of calories will break down like this: 55 to 60 percent from carbohydrates, 15 to 20 percent from protein, and 20 to 30 percent from fat. And make sure you load up on fruits, vegetables, and whole grains. They'll help provide lifelong protection from a host of health problems, including cancer and heart disease. Keep in mind, too, that when you're planning your diet, you're making lifelong changes. Don't deprive yourself of foods you like or that your body needs. Just eat less of the more fattening ones (an occasional scoop of Haagen-Dazs, not a pint).

Weigh Your Hunger
Before you have that snack, ask yourself if you're really hungry. Or is it something else you need? Food is a notorious substitute for fulfilment and love. You might decide that calling a friend is what hits the spot-or maybe you need a massage, time with a good book, or some other splurge.

Track Your Success
Studies show that people who lost weight successfully charted their progress. Writing it down keeps you from fooling yourself about how much you're eating and exercising. And watching those numbers drop on the scale can be a great motivator. What's more, research shows that people, who keep a food diary, even if they're not consciously eating less, lose weight.

Bounce Back
One holiday blowout doesn't blow your chances for successful weight loss. And an extra piece of cake is not a mandate to polish off the platter. Everyone has "bad food days;" they're part of the diet-for-life equation. Just remember that controlling your eating is not an all-or-nothing proposition. It's calling the shots for yourself every day of your life.

Do Crash Diets Work?
Do not be tempted by the promises of fad diets and cleansing regimes your quest to lose weight. Although such diets may help you to lose weight in the short term, they will not help you to keep it off. Weight lost quickly is very often due to loss of fluid rather than fat. Once the body’s fluid content returns to normal you will put the weight back on again.
Unfortunately, there is no quick fix. If you are serious about losing weight and optimising your health, healthy eating combined with regular physical activity is the only way to do it. Slow weight loss is much more likely to be permanent and healthy. Aim to loose about 1-2lbs per week.

If you...
• Omit dessert or biscuits after lunch and dinner (about 300 kcals)
• Go for a 30 minute brisk walk every day (about 200 kcals)

...you will save about 500 kcals each day or 3,500 kcals per week - the amount of energy needed to burn off 1lb of fat!

How many calories do I really need?
Just as there is no single ideal weight for one person, neither is there an exact amount of calories and nutrients an individual should eat. Energy requirements depend on how much exercise you take and at what intensity. However, there are Estimated Average Requirements necessary for health.

Energy from food is measured in kilocalories (kcals)...

• We take in energy (kcals) from food and drinks
• We use up energy (kcals) in daily living and activities

The estimated average kcals required for men and women are...

• Women (19-64 years) 1,700 - 2500 kcals per day
• Men (19-64 years) 2,150 - 3,350 kcals per day

What is the best way to lose weight and keep it off?
There is no magic formula to losing weight. Most of us know that if we consume more energy than we need we will put on weight; if we use up more energy than we consume – by eating less food and being more active - we will lose weight.

Why then do so many of us find it difficult to stick to lose weight?
The first thing you should do is assess your own eating habits and identify areas where there may be room for improvement or areas where you are doing well. Each day make sure you get a good mix of carbohydrates, proteins, fruit and vegetables. Limit your intake of fats and sugary foods.

• Eat three meals a day: breakfast, lunch (or dinner), dinner (or tea)
• Enjoy healthy, nutritious snacks such as fruit between meals
• Grill, stew, casserole, bake or microwave food instead of frying
• Fill up you plate with vegetables
• Finish a meal with a piece of fresh fruit instead of cakes and biscuits
• Use low-fat varieties of foodstuffs - but remember they do still contain calories
• Eat foods high in fibre and starch that are naturally low in fat such as potatoes and pasta
• Drink plenty of water. Aim to drink about 6-8 glasses of water per day
• Be patient. Slow weight loss allows time for you to make changes to your eating habits and is much more likely to result in a lasting weight loss.

What part does exercise play?
As well as changing your eating habits you should make an effort to increase your amount of daily activity.

• Be active every day. Start slowly by incorporating 10-15 minutes of light physical activity into your daily routine. Aim to increase this to a minimum of 30 minutes on alternate days
• Make sure that the activity is enjoyable (otherwise you will soon give it up)
• Think active whenever you can e.g. use stairs instead of lift/escalator and walk instead of taking the car or bus
• It is better to exercise 1-2 hours after you have eaten when the body can burn off an optimum number of calories
• Suitable activities include walking, dancing, swimming

Note: It is advisable to consult a medical practioner before commencing a new exercise regime.

Even light exercise will help you burn off excess calories but you should aim to participate in moderate to active leisure on most days.

• Sitting - uses 15 kcals per hour
• Standing/typing - uses 20 kcals per hour
• Light housework - uses 100 kcals per hour
• Walking - uses 130-240 kcals per hour
• Swimming - uses 200-700 kcals per hour
• Running - uses 600-1,000 kcals per hour
• Walking up stairs/skiing - uses 1,000 kcals per hour

Make sure you participate in moderate to active leisure on most days. Why not ask a friend to join you? You can keep each other motivated and losing weight will be easier and more enjoyable.