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  • Q&A with Australian Health Practitioners

    What are the best tips for successful weight loss?

    Related Topic
    Weight Management
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  • Genevieve Michael

    Dietitian

    Having gathered 28 years of private practice experience , Genevieve wants to assist people with practical changes to their food and lifestyle issues in order … View Profile

    This is the 64 million dollar question!
    The short answer would be to set a reasonable goal with a reasonable time frame and to consult a health professional for support, preferably a dietitian!
    The longer answer is to follow a moderate fat, high fibre, low GI meal plan, reducing your normal energy intake by 2000kJ per day. Make sure you have a fluid intake of 1.5 litres or more per day.
    Commence an exercise regimen that contains both aerobic exercise and some resistance training that you enjoy doing.
    Include breakfast every day. Take a shopping list to the supermarket and stick to it. Eat slowly and savour each mouthful. Involve your family and friends in your decision to change your lifestyle. Don't weigh yourself more often that once per week.
    There is more. Why not contact me for further help.

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    Melanie McGrice

    Dietitian

    Melanie McGrice is an Advanced Accredited Practising Dietitian, one of the few dietitians in Australia to achieve that status. Her success has made her an … View Profile

    The answer to this question will be different for different people, as everyone is unique and people gain weight for different reasons (for some people it may be a medication you take, for someone else it may be emotional eating, for the next person it may be lack of exercise….)

    But, my top 3 tips would have to be:

    1. Drink water or low fat milk rather than sweetened drinks
    2. Watch your portion sizes (half a slice of chocolate cake has only half of the kilojoules as a whole slice!!)
    3. Improve your metabolism (by ensuring that you meet your protein requirements, by eating small, regular meals and by including some regular exercise).

    I hope this helps!

    Melanie
    www.health-kick.com.au

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    Arlene Normand

    Dietitian

    Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile

    1. You have to make lifestyle changes. Don’t think of it as a diet as this means you want a short term fix. It has to be a way of lie.
    2. You must be organised and have the correct food available so you can structure your eating to fit into your lifestyle.
    3. Keep your portions small always. Portion control is crucial to weight loss.
    4. Learn to leave food on your plate as it stops compulsive eating.
    5. Never feel deprived of any food you really feel like as this leads to bingeing. Kee portions small if you eat high density calorific food.
    6. Eat slowly. It takes 20 minutes for your stomach to get the message you have had something to eat. That way you will feel satisfied before you have eaten too much. Chew your food well – you only taste the food while it is in your mouth, once it is swallowed it is just calories.
    7. Make a meal of everything you eat. When you make a ceremony out of every meal, you will really appreciate the food you have eaten. So sit down and relax while you eat, and everything must be on a plate so there is no snacking and picking.
    8. Enjoy your food as it is life’s great pleasures – not a punishment if you eat ‘bad’ food.
    9. Move it! Exercise is an essential part of losing weight.
    10. Balancing your life is a fundamental step in regaining control over your eating. Ensure you have enough sleep as fatigue is often the biggest cause in overeating.

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