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  • Q&A with Australian Health Practitioners

    How can I loose 2kg -3kg in a month and keep it off?

    I am a middle aged woman and go to the gym 3-4 times a week and eat a very healthy diet. The weight just creeps on and it is so slow to loose it. I feel like I need to change something, shock the system as I am healthy but unable to just loose that belly fat no matter how consistent I am with diet and exercise. I know this is not a lot of weight to loose but it seems my diet and exercise just maintain this weight without any change.
  • Find a professional to answer your question

  • 63

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    Dr. Melinda Ricci has a passion for optimizing health and preventing injury. Success Chiropractic has a Pediatric treatment facility, remedial massage, yoga and pilates classes … View Profile

    Firstly, I would recommend you speak to your GP; there are some conditions such as Thyroid disorders that can make it very difficult to shed the kilos, even when we are exercising and eating well. Secondly, I would start a diet diary, recording everything you eat for a week and the time of your meals. When analyzing a diet diary we look at what foods you are eating at different times of the day, the volume of food consumed and importantly the amount of meals you are consuming in a given day. The best meal plan for weightloss involves a diet of 6 small meals a day, spaced out in two hour increments.  There is plenty of information regarding what foods you should eat and those to be avoided but ensure that you are consuming enough fresh fruit and vegetables to fulfil daily requirements or you will begin to feel fatigued. Try looking up the “raw food pyramid” as it is a good indication of the food you should eat.  Include proteins at every meal, but only a serve that is smaller than your palm.

  • 36

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    Chris Fonda

    Dietitian, Nutritionist, Sports Dietitian

    As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile

    I agree with Dr Ricci here in regards to getting to your doctor and getting some bloods done to check how your hormones are going. Long-term weight loss is more than just writing down everything you eat (I find it can be very tedious). Best to consult an Accredited Practising Dieitian (APD) with your weight loss. APDs are trained to not only look at your diet but also consider other factors that may be hindering your weight loss.

    A safe amount of weight loss to lose each week is 0.5-1kg which equates to 2-4kg a month. Having said this, even if you lose 2-4 kg over 3-6 months its still maintainable weight loss! Unfortunately as we age our bodies slow down and weight loss becomes more difficult, so gradulat weight loss over 3-6 months is recommended. Jumping on scales is not necessarily the best thing as your body weight will fluctuate through out the day and time to time (i.e. after meals, after exercise, during the menstural cycle etc…).

    To add here, the reason why women experience weight gain particularly around their abdomen is to do with menopause. Normally women would hold body fat around their bum, hips and thighs (this is genetics and important for childbirth), but once menopause hits, there is a change in the receptors around this region and body fat is distributed more around the abdomen.

    To induce weight loss you need to create an energy deficit not just through a healthy well-balanced diet but also through exercise. Education and guidance from an APD is critical to your weight loss goals. Find one in ur area by going to the Dietitians Association of Australia website www.daa.asn.au

  • 17

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    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

    This is sensible weight loss. A balanced diet together with regular daily exercise will enable to make lifestyle changes and attain this goal. Examples of menus on my website www.arlenesway.com.au will help you with meal planning. You have to watch your portion sizes and ensure you sit down and eat regular meals instead of snacking and picking. Nutrition needs vary according to individual metabolic rates and other factors such as activity levels and health status. I suggest you consult a dietitian to personalise a balanced eating pattern for your individual needs. Typically at such a consultation, the dietitian will weigh you, and ask about your medical history, eating and exercise habits, lifestyle patterns and history of weight. They will then devise an individual eating plan and organise future consultations to track your progress and make adaptations to your present meal plan when necessary.
     

  • 17

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    Claire Kerslake

    Credentialled Diabetes Educator (CDE), Diabetes Educator

    Claire Kerslake is a Credentialed Diabetes Educator, Registered Nurse and Health Coach based in Deniliquin in country New South Wales.  Claire is the founder of … View Profile

    One of the simplest strategies that you can adopt is using a smaller plate.  Research says that we will still feel satisfied but are consuming around 25% less calories.  Over time, our plates are now much larger with correspondingly larger serves!

    The food diary may highlight things that are higher sources of calories than you are realizing.  Also, it is helpful to highlight the amount of non hungry eating that you are doing (and we all do some).  

    My last suggestion is to make sure that you think about healthy food as a way to nurture your body and that you are adopting healthy eating for life and not thinking in terms of a ‘diet’

    All the very best with it

  • 8

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    Maria Nguyen

    HealthShare Member

    I think you first need to go to a physician and dietitian to diagnose cause of no losing weight. If you have  a healhty diet and exercise regularly, you should lose weight at least slowly. I am not a doctor, but may be you are not eating right? Many healthy products can make you gain weight, bananas, for instance.

    "Help your loved ones
    get quality medical care by raising
    funds in 30 days with crowdfunding   http://www.peoplepledge.com.au"

  • 14

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    Kirsty Woods

    Exercise Physiologist

    Hi I’m Kirsty Woods,I would like to use my experience, expertise and passion to help you reach your weight, energy and health goalsI have been … View Profile

    Every body’s metabolism is as unique as their personality, so unfortunately there is no one ‘best way’ to lose weight. As the professionals mentioned above it may be worth speaking to your doctor.

    Also during the ‘middle age period’ the following to scenarios may occur

    1) Decline in metabolic rate –this means that you may not be able to eat in the amounts that you use to, storing any excess fuel as fat. Try reducing the portions sizes of your meals and snacks.

    2) Insulin Resistance - this means that your body responds differently to the consumption of carbohydrates (particularly refined carbohydrates), and effectively reduces fat burning. Limiting foods such as sugars, breads and juices may help.

  • 47

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    Vangel Rizos

    HealthShare Member

    Hi 
    You have not stated that you are over your healthy normal BMI weight range or over weight.  I will answer this question as if you are in the over weight range of your BMI.  ( you can easily find out if you are in the over weight range on the net. ) 
    Firstly to lose excess weight you dont go to the gym  3 -4 times a week,  this is to maintain your weight.   As per the most accepted, world health guidelines you must exercise 60 - 90 minutes   A DAY!   minimum to lose weight.  there are a few other organisations that say  3 -4 times a week how ever this is to stay at your current weight and increase your health.  From my 100% success rate with my clients,  you should exercise as much as you have to till you start losing weight,  that is always every DAY !,  and could be as low as 30 minutes a day.  But most of the time its, 60, 90, 120, even 250 minutes of low intensity, weight loss exercise.      60 - 90min a day, of exercise  is not all in 1 long boring daily gym session,  but if you  split it up and do it at home, then you can without any gym equipment,  adn do it with 30minutes in the mornig when you get up before you  shower, and then 30 minutes at night, with  that would be a great start and then increase the amount of time you exercise with maybe an extra lunch time session, of 10 - 20 minutes.  with a walk, or find some stairs.  till you start loseing 100grams a day average.   Once you start losing 10 grams a day you know its working.    Do more exercise at home,  try  5 short  low intensity 20 minute sessions,  they more effective for weight loss then 1 long 100minute session.  Very the intensity, and  do full body major muscle group compound exercises these are best, and find some that work your core,  as this is your belly area,   there are heaps of DVD's on youtube with some of the best instructors in the world like bob harper,  or  tae bo,   all free of charge.  Do them for 10 or 15 minutes and save it to come back to it later.   So you lose weight and save on gym fees that have not helped you so fare.  

    Do heaps of sit ups and push ups ( on your knees) and squats say about 100 a day each, break them down into 5 x 20 sets with a small rest,  and get outside for runs or walks,  and or if its raining dance in the house,  with heaps of pelvic thrust dancing or alternate with the twist,  for a few songs its great fun.  put on a few film clips that you love on you tube and get down.  Dance with other members of your family.  When we were young I use to dance with my perants all the time.   Exercise is not gym,  exercise is everywere,  Dancing is the best aerobic full body exercise, much better then walking.

    Next is your diet,  a healthy ballanced diet is not a weight loss diet. it becomes a  weight loss diet when you  also reduced the calorie intake of that diet to less then what you burn inorder to lose wight every day constantly over a 7 day period.    So  cut down your fats, proteins,  and carbs. a bit less of these every day, and increase your veggies, and greens,  beans, peas, salad,  tomatos, etc,  eat your 5 servings pluss,  of veggies every day cooked or raw, ( dont drink juice and dont do your own veggie juice )  I eat a raw carrot every day,  and no more then 2 fruits daily,     till you see that magic 100 grams a day loss on the scales average over 3 days. 

    Make sure you have a good set of digital scales they are only about $20 these days from the major
    department stores.  and weigh your self daily at the same time of the day. 

    Give this a go for 7 days and then if you are losing around 100 grams a day average over 3 days,  and are happy,   ( you must be happy on a weight loss diet ) then continue till you lose your belly fat and get to your normal weight.   Send me feed back and  a photo, before and after for my file. 

    the most important part is after you have lost your weight.  I call it the “recovery period ”.  This makes sure the weight that you lost and the fantastic shape I have created for you dosnt come back on.

    good luck,


     

  • 4

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    Katy Ellen

    HealthShare Member

    Hello,

    I know your problem is hard to deal with.

    BUT there is maybe a solution 😁

    In the Appstore there is an free app: FatSecret

    This app counts your calories and calculates the quantity of calories you may occupy. (an older person nerds les calories and if you would like to lose weight you need less calories)

    There is only one issue: you must be strict with yourself 

    TIP: search for a diet-friend, make it a contest to stay as close as possible to your "target".

    if you do it correctly, you can lose upto 2.6kg in 3 weeks.

    good luck

    Lby

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