More than ever, Australians need to make achieving a healthy weight a top priority. Recent statistics estimate that more than 60% of Australian adults are overweight or obese.
Undoubtedly, the most important reason to shed excess kilograms is health. Being overweight can increase your risk for conditions such as hypertension, type 2 diabetes and stroke. If you already have one of these conditions, losing weight can help you control it and may reduce, or even eliminate, your need for medications.
Losing extra weight may also help you feel better about your appearance - another powerful motivator for getting into shape!
Am I a healthy weight: Know Your BMI
The Body Mass Index (BMI) gives you an indication of whether you’re overweight, underweight, or within a healthy weight range. For most people, the BMI is a useful tool, but, it may not be an accurate measure for certain people, such as highly muscular individuals.
To calculate BMI = Kg body weight / (height in metres) squared
Once you have calculated your BMI, find which range you fit in by using the table below:
<18* = Very Underweight
18-20 = Underweight
20-25 = Healthy Weight Range
25-30 = Overweight
>30* = Obese
* These groups are at high risk for long term health problems. Speak to your doctor or get in contact with an APD (Accredited Practising Dietitian) at www.daa.asn.au to find out about healthy ways to gain or lose weight.
Your weight: a balancing act
There's nothing magical about achieving a healthier weight – it’s simply a matter of balancing the energy you take in with the energy your body actually needs. If you eat more energy (KJ) than your body burns, the excess energy is stored as body fat. But if you eat less energy than your body burns, then your body uses its fat stores for energy, resulting in weight loss. So the formula for weight loss is to cut back on kilojoules (less fuel in) and increase activity (more fuel burned).
There’s no doubt it takes effort and willpower to lose weight and keep it off. Tackling the challenge as a series of small, gradual steps over time, and making achievable and permanent diet and lifestyle changes, should help put you on the road to success.
Weight loss: slower is better
If you need to lose weight, experts recommend a slow and steady loss of no more than 1 kg per week.
A kilo of body fat equals approximately 14,600 KJ (3,500 calories), so you need to trim 2000 KJ (500 calories) a day to lose a kilo a week. For a more modest weight loss of ½ kg per week, you only need to cut back 1000 KJ per day.
The 10% difference
Aim for an initial weight loss of a maximum of 10% from your starting weight over a 6 month period. If your current weight is 90kg, that would translate to a 9kg weight loss over 6 months – the equivalent of 1.5kg per month.
Remember that although a 10% loss may seem like a small amount, it can have a significant impact on improving your health. After the first 6 months, shift your priority to maintaining the weight you’ve lost, not on losing more. Then, after you’re able to maintain your loss for a few months, you can set your sights on cutting your energy intake again to lose weight.
Small changes yield big payoffs
The best way to lose weight and keep it off is to make small realistic and lasting changes. Consider your food preferences and lifestyle to find ways to make simple yet consistent modifications you can stick with over the long term. Small changes to decrease your energy intake in a few different areas in your diet can add up to significant losses over time.