Nutrition for a Better Lifestyle
The truth about Nutrition is that it all comes down to a little knowledge and good sense. Eat the right things in the right amounts and you will notice the difference. And be honest with yourself. If you want to make a change in your lifestyle and habits, make the change and stick to it. The only person you are cheating is yourself. There are so many tasty options that are just as easy to prepare as any takeaway meal and they can be as simple or as elaborate as you like. And combined with a great exercise program, you can be on your way in no time.
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Healthy Weight
The keys to achieving and maintaining a healthy weight are to enjoy healthy eating and regular physical activity.
Why does weight matter?
People come in all shapes and sizes and what might be a healthy weight for one person isn't necessarily healthy for another. It's not healthy to be too thin or to carry too much body fat.
The problem with carrying too much body fat (medically referred to as being overweight) is that it can increase your risk of a number of health problems. These include:
Why do we put on weight?
Body weight is affected by a number of factors. The two key factors are:
If the amount of energy (kilojoules) you take into your body through food and drinks is more than you are using up through physical activity and daily activities then you will gain weight.
If you take in the same amount of energy (kilojoules) through food and drinks that you are using up through physical activity and daily activities, then your weight will stay the same.
If the amount of energy (kilojoules) you take in through food and drinks is less than you are using up through physical activity and daily activities, then you will lose weight.
Is my weight a health risk?
Some people think they are overweight when they aren't; others think their weight is fine, when it isn't. While you can generally tell if you've put on weight by your clothes being tighter or having to loosen your belt a notch or two, this won't tell you if you are overweight.
The best way to find out if your weight is a health risk is to check with your doctor.
If you are already overweight, it is important to try and stop gaining more weight. This will help to reduce your level of risk.
If you can manage to lose some of the extra kilos then that will be even better for your health. However, even if you don't manage to lose any weight, what's important is being physically active, eating healthily and looking after yourself so that you can achieve the best health.
Excess weight around your middle is a greater health risk
Your health can be affected by how much you weigh as well as by your body shape. Men often carry their excess weight around their middle, while women often carry their excess weight on their hips and thighs.
Carrying excess weight around your middle (being 'apple shaped ) is more of a health risk than if your excess weight is on your hips and thighs (being 'pear shaped' ). The so-called 'pear shape' is actually a healthier body shape than being 'apple shaped .
Key points for healthy weight loss:
The keys to achieving and maintaining a healthy weight are to enjoy healthy eating and regular physical activity.
Why does weight matter?
People come in all shapes and sizes and what might be a healthy weight for one person isn't necessarily healthy for another. It's not healthy to be too thin or to carry too much body fat.
The problem with carrying too much body fat (medically referred to as being overweight) is that it can increase your risk of a number of health problems. These include:
- coronary heart disease
- diabetes
- high blood pressure
- high blood cholesterol
- gall bladder disease
- joint problems e.g. gout, arthritis and joint pain
- sleep problems e.g. sleep apnoea
- certain types of cancer.
Why do we put on weight?
Body weight is affected by a number of factors. The two key factors are:
- The amount of energy (kilojoules) that we put into our bodies from food and drinks.
- The amount of energy (kilojoules) that we use up through physical activity and other daily activities.
If the amount of energy (kilojoules) you take into your body through food and drinks is more than you are using up through physical activity and daily activities then you will gain weight.
If you take in the same amount of energy (kilojoules) through food and drinks that you are using up through physical activity and daily activities, then your weight will stay the same.
If the amount of energy (kilojoules) you take in through food and drinks is less than you are using up through physical activity and daily activities, then you will lose weight.
Is my weight a health risk?
Some people think they are overweight when they aren't; others think their weight is fine, when it isn't. While you can generally tell if you've put on weight by your clothes being tighter or having to loosen your belt a notch or two, this won't tell you if you are overweight.
The best way to find out if your weight is a health risk is to check with your doctor.
If you are already overweight, it is important to try and stop gaining more weight. This will help to reduce your level of risk.
If you can manage to lose some of the extra kilos then that will be even better for your health. However, even if you don't manage to lose any weight, what's important is being physically active, eating healthily and looking after yourself so that you can achieve the best health.
Excess weight around your middle is a greater health risk
Your health can be affected by how much you weigh as well as by your body shape. Men often carry their excess weight around their middle, while women often carry their excess weight on their hips and thighs.
Carrying excess weight around your middle (being 'apple shaped ) is more of a health risk than if your excess weight is on your hips and thighs (being 'pear shaped' ). The so-called 'pear shape' is actually a healthier body shape than being 'apple shaped .
Key points for healthy weight loss:
- It's about you - make changes that suit you, not what suits someone else.
- Take small steps - don't try and do everything at once.
- Don't be put off by slow progress. You may lose weight one week, then go for a few weeks without losing any.
- Losing weight the healthy way is not about short-term diets or running marathons - healthy eating and regular physical activity are what count. Reducing the amount of time you spend sitting will also help.
- Forget the scales - your weight can go up and down from day to day. If you want to weigh yourself, try not to do it more than once a week.
- Measure your achievements in other ways rather than by how much you weigh. For example, whether your clothes are looser, whether you've cut down on the amount of TV you watch and whether you can do things without getting tired.
- Small amounts of weight loss, or stopping weight gain, will have a big impact on your overall health.
- Forget fad/crash diets - they may give results in the short term, but they generally don't help you keep weight off in the longer term. Some may even be harmful to your health.
- Seek advice and guidance - speak with your doctor, or a physical activity health professional about your weight.
Information supported by the Pharmaceutical Society of Australia Feb 2011