Weight Loss Tips

Weight Loss Tips

You don't need to change everything you eat to lose weightTotal energy consumed is the major factor in weight gain. You can eat some fats without gaining weight, but only if they are consumed within a low energy density diet. In order to achieve a low energy density diet, you do not need to completely alter your eating habits.

Weight Loss Tips
Don't ignore calories and watch your portion sizeA common strategy for weight loss is to eat less fat rather than fewer calories combined with exercise. Many foods advertised as low-fat are not lower in calories than those they replace. Numerous studies have shown that the most successful weight maintenance programs combine lower energy intake with increased physical activity. Fad diets that concentrate on single foods or food groups may receive media attention, but they are not recommended from a view of long-term success or safety.
Eat more low energy dense plant foodFoods which have a low energy density density like most plant foods are preferred (i.e low calories for every gram of food), but some nutritious energy-dense foods are also acceptable in small amounts, including nuts, avocados, extra virgin olive oils and olives.

Weight Loss Tips
Eat more reduced fat dairy foodsA new study published in Obesity Research April 2004 found that people (sample size of 32) consuming more calcium, and in particular calcium from dairy foods, lost more weight and fat than others eating the same calories. This small study suggests that a high calcium dairy-rich diet contributes to greater weight loss than does a simple reduction in calories. These findings need to be replicated. Other observational studies have also shown that people consuming more milk or yoghurt weighed less and had less body fat.
Eat less refined grain products A study published in the American Journal of Clinical Nutrition 2003; 78: 920-7 by Liu and colleagues concluded that weight gain in 74,091 US nurses between 1984 to 1996 was related to the intake of refined high glycaemic index grain products (like white bread, white pasta). Women who consumed more fibre and low GI whole grain products consistently weighed less than did women who consumed less wholegrains. Not all studies have found that low GI diets promote more weight loss than high GI diets. Some obesity experts believe a low GI diet is an ideal compromise between a low fat diet that is difficult to follow in the long term and very low carbohydrate diets that may be nutritionally inadequate.

Weight Loss Tips
Eat less foods with unhealthy 'hidden' fats but include foods with healthy fatsEvidence from nutrition surveys suggests that consumers are reducing intake of margarine and oils, often for reasons of weight control, but are inadvertently consuming 'hidden' fats in processed foods. This trend could result in inadequate intake of unsaturated fats, vitamin E and other antioxidants found in spreads/oils. In contrast to previous low fat messages, the Australian Heart Foundations recommendations in 2002 do not include reducing intake of margarine spreads and oils. At least 1-2 tablespoons of unsaturated margarine/oils a day are needed to achieve the desirable intake for omega 3 and omega 6 fats and this amount of added fat should not jeopardise weight loss if 'hidden' fats are kept to a minimum. Keep 'hidden' fats in processed foods and animal foods to a minimum, this will help keep saturated fat intake low. Use a variety of margarines and oils, especially ones high in monounsaturated fat, omega 3 fats and antioxidants such as extra virgin olive oil, canola, peanut). Choose foods containing "natural" (unrefined) fats (e.g nuts, seeds, avocado, olives, soy, fish) and limit intake of animal fat and vegetable "shortening or fat". Rather than having most of the recommended amount of added fat with bread, reserve some margarine/oil for meals to improve the palatability of vegetables, fish and legumes. Fat can also help improve the absorption of antioxidants from the vegetables.A study published in the December 2003 issue of the Journal of the American Diabetes on 54 overweight, postmenopausal women showed that they were able to lose weight by simply limiting fatty ingredients and foods from their diet without overly restricting other foods. This approach resulted in their diets becoming low in energy density. That means eating a large amount of food that is relatively low in calories - this tends to fill people up so they don't overeat.