A
healthy weight for one person might not be healthy for another. Other risk
factors, like blood pressure and blood cholesterol levels, are also important.
The best way to find out if your weight is a health risk is to check with your
doctor. These tools can help
Healthy weight & Energy
balance
The key to achieving and
maintaining a healthy weight and shape is to enjoy healthy eating and physical
activity every day. We need to strike a balance between the energy (kilo joules)
we consume with the energy our bodies use through normal functioning, daily
activities and planned physical exercise.
You can maintain your weight if you take in the same
amount of kilo joules that your body uses each day. You gain weight if you take in more kilo joules than
your body uses each day. You lose weight if
you take in fewer kilo joules than your body uses each day. The type of food we
choose to eat is also very important in maintaining a healthy weight and a
healthy heart. In Australia, around 35% of the kilo joules we eat comes from
sometimes or discretionary food. These are foods like pastries, biscuits,
cakes, take away foods, and sugary drinks. Eating these foods only sometimes,
and not every day, can help to achieve and maintain a healthy weight.
Tips for healthy weight loss
& Food choices
Instead of dieting,
plan small, manageable changes so they become the norm for life. Little things
can make a big difference in the long run. Try simple ideas: Reduce your
portion size. Using a smaller plate might help, and don’t feel you need to finish
everything. Make each meal an opportunity to include healthy foods (like
vegetables, fruits and whole grains) instead of ‘sometimes’ foods. Get started
with some of our delicious
or alternatives. Choose mainly
water to drink. And limit sugary, salty and fatty Small changes
incorporated into your daily physical activity all add up. There are so many
ways you can start to be more active each day. Slow progress is more
likely to deliver long-term results. Don't get on the scales every day. Let
your clothes and how good you feel tell the story.
If
your weight loss slows down occasionally, don't give up. Small amounts of
weight loss or just preventing further weight gain can have a big impact on
your overall health. Healthy eating is for the long term. Aim to build habits
that promote health, not harm it, as a solid healthy eating foundation. Choose
plant-based foods like vegetables and fruit, along with good quality whole
grains, nuts and seeds, and choose good quality meat, poultry, fish, and milk,
cheese and yogurt snacks or takeaway foods to sometimes and in small amounts.
