Losing weight the healthy way - The Heart Foundation

Losingweight thehealthyway

Healthy living

HI_LosingWeight_Jan2013.indd 3 24/01/13 12:09 PM

1 Aboutthisbooklet

1 Whydoesweightmatter?

2 Whydoweputonweight?

4 Ismyweightahealthrisk?

5 IfIneedtoloseweight,whatdoIdo?

6 Step1:Setrealisticweightlossor lifestylegoals

8 Step2:Identifywhatyoueatanddrink,yourlevelofphysicalactivityandamountofsittingtime

10 Step3:Makechangestowhatyoueat anddrink

20 Step4:Increaseyourphysicalactivitylevelsandreduceyoursittingtime

30 Step5:Keepgoingwithyourweight lossplan

33 Healthymealideas

42 Questionsandanswers

48 Moreinformation

49 HealthInformationService

Cont

ents


1Losing weight the healthy wayHeart Foundation

AboutthisbookletThisbookletisforpeoplewhoneedtoloseweightandwouldliketoachieveahealthyweight.

Theinformationinthisbookletisintendedasaguideonly.TheHeartFoundationencouragespeopletocheckwiththeirdoctororotherhealthprofessionalsandseekindividualhealthadvicesee More information onpage48ofthisbooklet).

Whydoesweightmatter?Peoplecomeinallshapesandsizesandwhatmightbeahealthyweightforonepersonisn’tnecessarilyhealthyforanother.It’snothealthytobetoothinortocarrytoomuchbodyfat–youneedtofindtheweightthat’sbestforyoubycheckingwithyourdoctor,andthentryingtoachieveandmaintainit.

Theproblemwithcarryingtoomuchbodyfat(medicallyreferredtoasbeingoverweight)isthatitcanincreaseyourriskofanumberofhealthproblems.Theseinclude:

• coronaryheartdisease

• diabetes

• highbloodpressure

• highcholesterol

• gallbladderdisease

• jointproblems,e.g.gout,arthritisandjointpain

• sleepproblems,e.g.sleepapnoea

• certaintypesofcancer.

Yourriskofdevelopingthesehealthconditionsdependsnotjustonyourweight,butalsoonotherriskfactorsthatyoumayhave.YoucanfindoutmoreaboutotherriskfactorsforheartdiseaseinourHow to have a healthy heart brochure.

Did you know? Inadditiontothehealthproblemslistedhere,overweightpeoplecansufferfromarangeofpsychosocialproblems,suchasdiscrimination,socialisolationandpoorself-esteem.

Remember Bodyweightisjustonefactorthatcanimpactonyourhealthandneedstobeconsideredalongwithyouroverallhealthandwellbeing.


2 Losing weight the healthy way Heart Foundation

Whydoweputonweight?Bodyweightisaffectedbyanumberoffactors,but the two key factors are:

1. theamountofenergy(kilojoules)thatweputinto ourbodiesfromfoodanddrinks

2. theamountofenergy(kilojoules)thatweuseupthroughphysicalactivityandotherdailyactivities.

Putsimply,it’sallaboutwhatgoesinandwhatgets usedup.

Peopleoftengetconfusedbyenergyandkilojoules–energyandkilojoulesarethesamething.Kilojoulesarejustameasureofenergy,inthesamewayascentimetresorinchesareameasureoflength.Energyislikefuelinacar–it’swhatkeepsusmovingandabletogoaboutourdailyactivities.

Youwillgainweightif:

1. youeatanddrinkmorethanyourbodyneeds–youtakeintoomuchenergy(kilojoules)

2. youaren’tactiveenough–youdon’tuseupenoughenergy(kilojoules)

3. ifyoudoboth–youeatanddrinktoomuchandarenotactiveenough.



Achievingahealthyweightisarealbalancingact. Itworkslikethis:

=

=

=

Gain weight

Same weight

Lose weight

Food & drinks

Food & drinks

Food & drinks

Physicalactivity

Physicalactivity

Physicalactivity

Iftheamountofenergy(kilojoules)youtakeintoyourbodythroughfoodanddrinksismorethanyouareusingupthroughphysicalactivityanddailyactivities,thenyouwillgainweight.

Ifyoutakeinthesameamountofenergy(kilojoules)throughfoodanddrinksthatyouareusingupthroughphysicalactivityanddailyactivities,thenyourweightwillstaythesame.

Iftheamountofenergy(kilojoules)youtakeinthroughfoodanddrinksislessthanyouareusingupthroughphysicalactivityanddailyactivities,thenyouwillloseweight.



Ismyweightahealthrisk?Somepeoplethinktheyareoverweightwhentheyaren’t;othersthinktheirweightisfinewhenitisn’t.Whileyoucangenerallytellifyou’veputonweightbyyourclothesbeingtighterorhavingtoloosenyourbeltanotchortwo,thiswon’ttellyouifyouareoverweight.

Thebestwaytofindoutifyourweightisahealthriskistocheckwithyourdoctor.Thereareafewverysimpleandpain-freemeasurementsthatyourdoctorcandotocheckyourweight.Yourdoctorcanthenconsideryourweightandyouroverallhealthandadviseifyouneedtodosomethingaboutyourweight.

Excessweightaroundyour middleisagreaterhealthriskYourhealthcanbeaffectedbyhowmuchyouweighaswellasbyyourbodyshape.Menoftencarrytheirexcessweightaroundtheirmiddle,whilewomenoftencarrytheirexcessweightontheirhipsandthighs.

Carryingexcessweightaroundyourmiddle(being‘appleshaped’)ismoreofahealthriskthanifexcessweightisonyourhipsandthighs(being‘pearshaped’).Theso-called‘pearshape’isactuallyahealthierbodyshapethanbeing‘appleshaped’.Ifyouarecarryingyourexcessweightaroundyourmiddle,theHeartFoundationencouragesyoutovisityourdoctortodiscussyourweight.

Did you know?Yourriskofdevelopinghealthproblemsincreaseswiththemoreexcessweightyoucarry.Ifyouarealreadyoverweight,itisimportanttotrytostopgainingmoreweight. Thiswillhelptoreduceyourlevelofrisk.

Ifyoucanmanagetolosesomeoftheextrakilos,thatwillbeevenbetterforyourhealth.However,evenifyoudon’tmanagetoloseanyweight,what’simportantisbeingphysicallyactive,eatinghealthilyandlookingafteryourselfsothatyoucanachievethebesthealth.



IfIneedtoloseweight,whatdoIdo?Ifyourweightisahealthriskorit’saffectingyourenjoymentoflife,youneedtodosomethingaboutit.Toloseweight,youneedtouseupmoreenergy(kilojoules)thanyouaretakingin.Thismeansthatyouneedtolookathowyoucanreduceyourenergy(kilojoule)intakeandincreaseyourenergy(kilojoule)output.Thatallcomesdowntothefoodanddrinksyouconsume–whattypesandhowmuch–andthetypeandamountofphysicalactivityyoudo.

Despitewhatvariousbooksanddietsmaysay,losingweightinahealthywayisnotquickandit’snotsimple.Fadorcrashdietsareoftenunhealthyandarenothelpfulwithlosingweightandkeepingitoffinthelongerterm.Peoplehavegenerallyputtheirweightonoveraperiodoftime,maybeevenyears,soit’snotgoingtocomeoffovernight.Whatcanchangeovernightthoughisyourcommitmenttomakesomechangestoyoureatingpatterns,toincreaseyourphysicalactivitylevels,andtoreducetheamountoftimeyouspendsitting.

Onceyou’vedecidedtomakeachange,youneedtoworkoutyourplan.Thisplanwillhelpyoutoworkoutwhereyoucanmakechanges,whatchangesyouwillmakeandtoberealisticaboutwhatyoucanachieve.

Remember Ifyoureallywanttoloseweight,keeptheweightoffandbehealthier,youneedtochangeyoureatingpatternsandincreaseyourphysicalactivitylevels.Justdoingoneortheotherisusuallynotenough.

MyweightlossplanStep 1 Setrealisticweightlossorlifestylegoals.

Step 2 Identifywhatyoueatanddrink,yourlevelofphysicalactivityandamountofsittingtime.

Step 3 Makechangestowhatyoueatanddrink.

Step 4 Increaseyourphysicalactivitylevelsandreduceyoursittingtime.

Step 5 Keepgoingwithyourweightlossplan.

Wanttospeakwithahealthprofessional?Call1300362787



Step1:SetrealisticweightlossorlifestylegoalsSetyourselfrealisticgoals.Itmayjustbeonegoaloryoumightsetacoupleatthesametime.Thekeyistochooseagoalorgoalsthatsuityou.Thiswillhelptokeepyoumotivatedandstopyoutryingtodotoomuchtoosoon.Forexample,somerealisticgoalsmightbe:

• to stop gaining weight –ifyouhaverecentlybeengainingweight,thisisausefulgoaltostartwith

• to lose 2 kg in the next two months –thismaynotsoundlikemuchandmaysoundveryslow,butifyoucandothisandkeepthisweightoff,thenthatisafantasticeffort.

Ifyoumakeyourgoaltoodifficult,youcanendupfeelinglikeafailurewhenitreallyisn’tyourfault.Forexample:

• to lose 10 kg in 10 weeks –thisisnoteasy.Losing10kgmaytakemonthstoachieve,possibly12monthsormore, ifyouarelosingweighthealthily.

Quick tip Writeyourgoalorgoalsdown,soyouhaveahandyreminderofwhatyouaretryingtoachieve.



It’smuchbettertochoosesmallgoalsandloseweightgraduallythansetagoalthatseemsunachievable.Evenifyouonlyeverloseafewkilogramsitcanmakeabigdifferencetoyourhealth,andit’sbetterthancontinuingtogainweight.

Yourgoalscanfocusonachangeinweight,buttheycouldalsofocusonchangingyoureatingpatterns,increasingyourphysicalactivitylevelsandreducingyoursittingtime.Forexample,somegoalsmightbe:

• tolimitthenumberoftimesyoubuytake-awayfoods toonceaweek

• togofora30minutewalkonatleastthreeevenings each week

• toreducetheamountofTVyouwatcheachday.

Trynottobecome‘ruled’bythescales.Ifyouwanttoweighyourself,makesureit’snomorethanonceaweek.Alwaysrememberthattheamountofweightyouloseisonlyonewayofmeasuringyourachievements.

Someotherimportantwaystomeasurehowwellyou aredoinginclude:

• howyoufeel

• ifyourclothesarelooser

• ifyoucandothingswithoutgettingtired.

Andifyou’vemanagedtoimproveyoureatingpatterns,increasetheamountofphysicalactivityyoudo,andreducetheamountoftimeyouspendsittingeachday,that’spositiveforyouroverallhealthevenifyoudon’tmanagetoloseanyweight.

Formoreinformationonthistopicpleasecall1300362787



Step2:Identifywhatyoueatanddrink,yourlevelofphysicalactivityandamountofsittingtimeTodothis,youmightliketokeepadiaryforaweek.Keeping adiarycanhelpyoutoseewhereyoucanmakechanges.

Ifkeepingadiaryworksforyou,herearesometipsonhow todoit.

Tipsonkeepingafoodanddrinksdiary• Usinganotebook,notepadorcomputer,writedowneverythingyoueatanddrinkeachday.

• Ifyoucan,alsoincludetheamountoffoodordrinks youhave.

• Don’tforgettowritedownsnacksaswell.

• Writedownthetimeofeating/drinkingandwhereyouwereeating/drinking,suchasathomewiththefamily,onmyowninfrontoftheTVoratacafé.

Quick tip Keepingafoodanddrinksdiarywillhelpyoutoseewhat,whenandhowmuchyouareeatinganddrinking.

Yourdiarymayalsohelpyoutoidentify‘cues’or‘triggers’thatpromptyoutoovereat,andidentifyareaswhereyoucanmakesomechanges.



Tipsonkeepingaphysicalactivityandsittingdiary• Useyourcomputerorthesamenotebookornotepadthatyouuseforyourfooddiary,oruseaseparateone.

• Writedownallthetimesyouareactive–writewhatyou do,whatpartofthedayyouarebeingactiveandforhowlong,including:

o anyplannedactivityyoudo,suchasgoingtothegym,joggingorplayingsport

o activity,suchashousework,gardening,takingthe stairsinsteadofalift,walkingtothelocalshops, walkingthedog.

• Believeitornot,it’salsoveryusefultorecordtheamount oftimeyouspendsitting.Writedownwhatitisyouaredoingwhenyouaresitting,suchaswatchingTV,working ordrivingthecar.

Recordingbothyouractiveandsittingtimewillhelpyoutoworkouthowactiveorinactiveyouare,thetimesyouareactiveandinactive,andwhereyoucouldtrytomakechangestoincreaseyourphysicalactivitylevelsandreduceyour sittingtime.



Step3:Makechangesto whatyoueatanddrinkIfyou’vekeptafoodanddrinksdiary,usetheinformationfromyourdiarywiththefollowinginformationtohelptoidentifychangesyoucanmake.

Healthyeatingforweightlossisaboutmakingsureyouarestillgettingallthenutrientsyouneedforgoodhealthwhilereducingtheamountofenergy(kilojoules)youtakein.Thegoodnewsisthatmanyfoodsthatarelowerinenergy(kilojoules)arealsopackedfullofnutrients–andthesearethetypesoffoodsyouneedtoeatmost.

Choosefoodsanddrinkslowerinenergy(kilojoules)FoodsVegetables,fruitandlegumes(forexample,splitpeas,kidneybeans,bakedbeans,threebeanmix,lentilsandchickpeas)providesomeenergy(kilojoules)buttheyarealsopackedfullofvitamins,mineralsandfibre.Eatingthesesortsoffoodshelpstomakeyoufeelfull,withoutgivingyoutoomuchenergy(kilojoules).

Otherlowerenergy(kilojoule)foodchoicesthatalsoprovidearangeofvitaminsandmineralsinclude:

• reduced,lowornofatmilkandyoghurt

• leanmeatandpoultry(meattrimmedofallvisiblefatandchickenwithoutskin)andfish

• wholegrainorwholemealbreadandbreakfastcereals,plainpasta(preferablywholemeal),plainrice(preferablybrown)andplainnoodles.

Includingallofthesetypesoffoodsinyourdailyeatingplanwillhelptoensureyouaregettingallthenutrientsyouneedwithoutalotofextraenergy(kilojoules).

To take in less energy (kilojoules)1.Choosefoodsanddrinkslowerinenergy(kilojoules)–makethesethemainpartofyourmealsandsnacks.

2.Limittheamountofhighenergy(kilojoule)foodsanddrinksyouhave.

3.Watchyouroverallfoodanddrinkintake.



DrinksPlainwaterisbyfarthebestoptionbecauseithasnoenergy(kilojoules).It’salsocheapandquenchesyourthirst.

Othersuitablechoicestoincludeinmoderationareplainmineralwater;sodawater;reduced,lowornofatmilk;herbaltea;andteaorcoffee(ifyouhavemilk,usereduced,lowornofatvarietiesor‘addedcalcium’soymilk).

Limithighenergy(kilojoule)foodsanddrinksThetypesoffoodsanddrinksthatoftencontainlotsofenergy(kilojoules)arelistedbelow.

Foods• Chocolate,confectionery

• Potatocrispsandothersavourysnackfoods, suchascorncrisps

• Cakes,sweetbiscuits

• Pastries–sweetandsavoury

• Take-awayfoods,suchasdeep-friedfoods,creamypastadishes,cheesydishesandhamburgers

Drinks• Softdrinks,fruitjuices,fruitjuicedrinks,cordialsandalcoholicdrinks

Youcanstillhavethesetypesoffoodsanddrinksoccasionally,buttheyreallydoprovidealotofenergy(kilojoules)withoutgivingyoumuchelse.Trytoonlyhavethesetypesoffoodsanddrinksasatreatorforaspecialoccasion.Eatingthemdailyorregularlythroughouttheweekwouldleadtoweightgainformostpeople.Takealookatthetablesonpages16and17toseejusthowmuchenergy(kilojoules)youcouldsavebyhavingalowerenergy(kilojoule)foodordrinkchoiceratherthanahighenergy(kilojoule)foodordrinkchoice.

Did you know?A375mLcanofsoftdrinkhasaround10teaspoonsofaddedsugarandprovidesaround600to800kilojoules,dependingonwhatflavouritis.Plainwaterorplainmineralwatercontainsnoenergy(kilojoules).



WatchyouroverallfoodanddrinkintakeItiseasytoeatmorethanyourbodyneeds,sobeawareoftheamountoffoodanddrinks(otherthanwater)youarehaving.Thisisn’taboutstarvingyourself,skippingmealsorgoingthirsty.It’sabouteatingwhenyouactuallyfeelhungryratherthaneatingbecauseoftheclockorjustbecausefoodisthere.

Ifyoufeelhungryallthetimeorfindyourselfwantingtoeatallthetime,youprobablyneedtovisityourdoctorandseeksomeguidanceaboutwhythismaybethecase.Yourdoctormayreferyoutoanotherhealthprofessional,suchasanaccreditedpractisingdietitian,forspecificadvice.

Wheneatingoutorbuyingtake-awayfood,becarefulabouthowmuchfoodyouorder.Inmanycasesyoucanbuyalargemealoramealpackforaroundthesamepriceasasmallermealoranindividualitem.Thetraphereisthatyouendupeatingalargerservingormorefoodthanyouactuallyneed.

Trytolimityourintakeofhighenergy(kilojoule)drinks,suchasalcohol,softdrinks,fruitjuicesandcordials.Makeplainwateryourmaindrinkchoiceanddrinkplentyofthisthroughoutthedaytomakesureyoudon’tgothirsty.Onlyhavehighenergy(kilojoule)drinksoccasionallyandlimittheamount.

See Healthy meal ideas onpage33forlowerenergy(kilojoules)mealandsnackoptions.

A note about using fats and oilsCompletelycuttingoutfatsandoilsisnottheanswertoweightloss.Whilefatsandoilsarehighinenergy(kilojoules),youneedacertainamountoffatsandoilstostayhealthy.The best types of fat to includearethehealthiertypes.Thesearefoundinmargarinespreadsandcookingoilsmadefromcanola,sunflower,soybeanandoliveoil.Theyarealsoinnuts,seedsandfish.

Thetypeoffatyouneedtotrytolimitissaturatedfat.Thisisthetypeoffatthatraisescholesterolandincreasesyourriskofheartdisease.Reducingyourintakeoffoodshighinsaturatedfatwillhelptoreduceyouroverallenergy(kilojoule)intakeandalsohelptoreduceyourriskofheartdisease.

Saturatedfatsarefoundinfattymeats,fullfatdairyproducts,butter,twovegetableoils(coconutandpalmoil),andmostdeep-friedtake-awayfoodsandcommerciallybakedfoods,suchasbiscuits,cakesandpastries.Trytolimitthesetypesoffoods.



CanIhavealcohol?Alcoholishighinenergy(kilojoules).Oftenwhendrinkingalcohol,wetendtoalsosnackonhighenergy(kilojoule)foods,suchaspotatoorcorncrisps,pastriesandnuts.

Youcanstillenjoyalcoholwhiletryingtoloseweight,you justhavetolimithowmuchyouhave.

Tips to lower your alcohol intake• Drinkwaterorplainmineralwaterfirsttoquench yourthirst,thenhaveanalcoholicdrink.

• Alternateaglassofalcoholwithalowenergy (kilojoule)drink,suchaswaterorplainmineralwater.

• Whereappropriate,mixyouralcoholicdrinkwithplainmineralwater,sodaordietsoftdrink.

• Useonlyhalf-measuresofspirits.

• Choosealowalcoholorlightbeer.

• Choosealowalcoholwineifavailable.

• Alwayshavewateravailableatthetable,whetheryou arediningoutorathome.

• Usedietsoftdrinksinmixeddrinks,forexamplediet colawithrum,ordietgingeralewithbrandy.

• Takeyourtimewitheachdrink.

• Usesmallerglasses.

Stillhave questions?Call1300362787



ModifyingrecipesManyofyourfavouriterecipesneedonlysimplechangestoreducetheirenergy(kilojoules)ortheirsaturatedfatcontent.Thetwostepstochangingarecipeare:

1.tryhealthiercookingmethods

2.changeingredientsbyreducing,removingorreplacing

withsomethingelse.

Method Healthier cooking method

Deep-fry Roastintheovenonalinedtrayorgrilltray.Foodcanbelightlysteamedormicrowavedfirst,thenbrushedwithoilsuchascanola,sunflower,soybeanoroliveoilforcrispness.Crumbedfish,chickenandovenfriescanbecookedintheovenratherthandeep-fried.

Shallow-fry/Sauté Stir-fryusingreducedsaltstockand/oroil,suchascanola,sunflower,soybean,oliveorpeanutoil.Tryusinganon-stickfrypan.

Roast Chooseleancutsofmeatortrimallvisiblefatandthenplacethemeatonarackinabakingdishwith1to2cmwater.Forextraflavour,addherbstothewater.Trybrushingwithamarinadetopreventthemeatdryingout,orcoverthefoodwithalidoraluminiumfoilforpartofthecookingtime.Roastingonaspitorrotisseriewillallowfattodripaway.Brushorsprayvegetableswithoilsuchascanola,sunflower,soybean,oliveorpeanutoil,andbakeinaseparatepan.

Casserole/Stew Trimfatoffmeatbeforecooking.Addlegumes,suchaskidneybeans,chickpeas,soybeansorlentils,forextrafibreandflavour.Aftercooking,chillthefoodsoanyfatsolidifiesonthesurface.Skimthefatoffthesurfacebeforereheatingandthickening(ifnecessary).



Ingredient Healthier alternative

Milk/Yoghurt/ Usereduced,lowornofatvarieties.Usericottacheesewhippedwitha Cream littleicingsugar,fruitorreduced,lowornofatmilkasasubstituteforcream.

Sour cream Blendcottagecheeseandreduced,lowornofatmilk(addalittlelemon juiceorvinegarifdesired).Usereduced,lowornofatnaturalyoghurt. Useevaporatedreducedfatmilkandlemonjuice.

Cheese Usesmalleramountsofreducedfatvarieties.Usealittlegrated parmesancheeseinsteadofgratedcheddar–itgivesmoreflavourand lessisneeded.Mixgratedreducedfatcheesewithoats,breadcrumbs orwheatgermfortoppingsoncasseroles,gratinsandbakeddishes.

Butter/Margarine Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,and spreads dairyblendsthathaveearnedtheHeartFoundationTickinsteadof butter,otherdairyblends,lard,cophaorcookingfats.Note:reducedfat or‘lite’spreadsaregenerallynotgoodforcooking.

Oil Useavarietyofoilsforcooking.Somesuitablechoicesincludecanola, sunflower,soybean,oliveandpeanutoil.

Mayonnaise/ Usesaladdressingsandmayonnaisemadefromoilssuchascanola, Dressing sunflower,soybeanandoliveoil.Makeyourownusingingredients suchasreduced,lowornofatyoghurt,buttermilk,tomatopaste, balsamicorothervinegars,lemonjuice,ricottacheese,mustardandfruitpulp.

Meat/Poultry Chooseleanmeatsandpoultry.Removeallvisiblefatfrommeatand skinfrompoultrybeforecooking.Marinateoraddflavourwith ingredientssuchaswinevinegars.Searmeatquicklytokeepinjuices.

Cakes/Biscuits Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Useoilssuchascanola,sunfloweroroliveoil.Theminimumfatrequiredforbiscuitsisabout2tablespoonspercupofflour–thiswillretaincrispness.Makeplainsponges,yeastcakes,breads,muffinsandsconesastheygenerallyuselessfat.Usewholegrainorwholemealflourtoaddsomeextrafibre.

Pastry/Savoury Usefilopastry,brushingeverythreetofourlayerswithoilsuchascanola,sunflower,soybeanoroliveoil,eggwhiteorreduced,lowornofatyoghurt.Usepastrymadewithoilsuchascanola,sunfloweroroliveoil.

Coconut cream/ Useevaporatedreducedfatmilkwithalittlecoconutessence. Coconut milk Alternatively,ifyouhavetime,soakdesiccatedcoconutinwarmreduced, lowornofatmilkfor30minutes,thenstrain,discardthecoconutanduse themilk.Foroccasionaluse,tryareducedfatcoconutmilk.



Comparisonofenergy(kilojoule)contentoffoodsanddrinksHerearesomeexamplesofhowyoucanmakesmallbutimportantchangestoyoureatinghabits.Rememberit’sthesmallchangesthatcanmakeabigdifference!

Alsorememberthatthesearejustexamples.Thekeyistothinkaboutwhatchangesyoucouldmakeinyourfoodchoicesandthewayyouprepareandcookfoodsthatwillhelptolowerenergy(kilojoules).

1plainlargecroissant(70g) with2tspbutterand2tspjam

2breakfastwheatbiscuits(30g)+2/3cupfullfatmilk

1plaindonut(70g)

1packetpotatocrisps(50g)

2choc-coatedcreambiscuits

1chocolatebar(50g)

1meatpie(175g)

Hungariansalami(30g)

1cappuccino(1cup) withfullcreammilk

1glasscolasoftdrink(250mL)

Orangejuice(sweetened)(250mL)

1glassdrywhitewine(100mL)

1stubbie/canfullstrengthbeer

Less healthy food choices

2pieceswholemealplaintoast(30geach)with1tspmargarinespreadand1tspjamperslice

2breakfastwheatbiscuits(30g)+2/3cupskimmilk

1mediumbanana(150g)

1mediumapple (150g)

2plainsweetbiscuits

Smallhandfulofalmonds (~20)20g

Hamandsaladsandwich (madewith2tspmargarine)

Ham,plainfresh(30g)

1cappuccino(1cup) withskimmilk

1glasslowsugaror dietcolasoftdrink

1glasswater

1glassdrywhitewine– reducedalcohol(100mL)

1stubbie/canlightbeer

Healthier food choices

1600

887

1045

1045

743

1110

1880

535

375

440

400

263

585

kJ content

970

756

365

270

277

473

1105

174

210

4

0

167

260

kJ content



Pan-friedchickenparmigiana

1mediumT-bonesteak withfat,grilled

Hamburgermince,25%fat (100g)

Chickenbreastwithskin,roastedwithoutaddedfat(100g)

1filletwhitefish,e.g.whiting,friedinbatter(150g)

Pastacarbonara(1cuppastawithcream,bacon,cheeseandegg)

1largecobsweetcornwith 2tspbutter

½cupgreenbeans(60g) plus1tspbutter

1mediumbakedpotatowith 1tbspsourcream

SmallserveFrenchfries(90g)

Lemonmeringuepie(140g)

Fullfatfruityoghurt (200gcarton)

Fullfatice-cream (2scoops–100g)

Less healthy food choices

Pan-friedchickenbreast, noskin(100g)

1mediumT-bonesteak, trimmedofvisiblefat,grilled

Leanmince,10%fat(100g)

Chickenbreast,withoutskin,roastedwithoutaddedfat(100g)

1filletwhitefish,e.g.whiting,steamed,poachedorgrilled(150g)

Pastamarinara(1cuppastawithseafoodandtomatosauce)

1largecobsweetcorn(nobutter)

½cupgreenbeans(60g)

1mediumbakedpotatowith 1tbspnon-fatplainyoghurt

Smallserveoven-bakedpotatowedges–about6wedges(90g)

1cupstewedfruitwithout sugar,with1scoopofreducedfatice-cream

Diet/Non-fat(nosugar)fruityoghurt(200gcarton)

Lowfatice-cream (2scoops–100g)

Healthier food choices

2050

1255

1230

920

1725

1990

820

200

720

1089

1590

965

750

kJ content

795

960

710

605

630

1358

520

50

490

284

855

380

590

kJ content

Note:Allfiguresareapproximatevalues.Sourcematerial:BorushekA,Allan Borushek’s Pocket Calorie, Fat & Carbohydrate Counter,33rdedition,2006.



Whattolookforonafoodlabeltofind energy(kilojoules)Bylaw,allfoodlabelsinAustraliamustcontainanutritioninformationpanelandaningredientslist.Theonlyexceptionstothisarefoodsthataresoldinverysmallpackages,herbs,spices,tea,coffeeandfoodmadeandpackagedatthepointofsale,althoughsomefoodoutletsdoprovidethisinformation.

Thenutritioninformationpaneliswhereyouwillfindinformationabouthowmuchenergy(kilojoules)thefoodordrinkcontains.Thiswilltellyouhowmuchenergy(kilojoules)thereisin100gor100mLandineachservingofthefoodordrink.Youcanusethiswhencomparingsimilarproductstohelpyoutochoosetheonelowerinenergy(kilojoules).Forexample,ifyouwerecomparingtwotypesofsweetbiscuits,youwouldchoosetheonethatprovidedtheleastamountofenergy(kilojoules)in100g.

Theingredientlistingonthelabelcanalsohelpyoutoidentifywhetherornotthefoodishighinenergy(kilojoules).Ingredientsarelistedinorderbyweight.Themainingredientbyweightwillbelistedfirstandthesmallestlistedlast.Ifthefirstfewingredientsintheingredientslistarehighinfatand/orsugar,thenthefood/drinkislikelytobehighinenergy(kilojoules).Someexamplesofingredientsthatarehighinfatandsugararelistedinthetablebelow.

Nutrition information panel

VegetableoilVegetablefatAnimalfatAnimaloilShorteningCophaLard Tallow

CoconutoilPalmoilChocolatechipsMilksolidsMonoglyceridesDiglyceridesChocolateButter

SucroseMaltoseLactose DextroseFructoseGlucoseMolassesMaltextractRaw/Brownsugar

GlucosesyrupCornsyrupGoldensyrupDisaccharides MonosaccharidesPolysaccharidesHoneyInvertsugar

Fat Sugar

J J

High fat, high sugar ingredients

Note:thewords‘creamed’or‘toasted’mayalsoindicateaddedfat.



TheimportantTickSince1989,shoppingwiththeHeartFoundationTickhasbeentheeasiestwaytogiveyourshoppingtrolleyahealthmakeover.

BecausetheTickisonmorethan1200foodsinthesupermarket,there’sprobablyaTickalternativetothefoodsyou’realreadybuyingforyouandyourfamily–frombread,breakfastcereals,margarinespreads,frozenvegetablesandyoghurttofreshfoods,suchasmilk,leanmeat,nuts,avocados andeggs.

Andbecauseweunderstandthatmakingchangestoyoureatingpatternsisnoteasy,wehaveTickchoicesavailableonsome‘occasional’foodstoo,tohelpyoutomakehealthierchoices.

BeforebeingpermittedtousetheTick,foodsmustmeetstrictnutritionandlabellingstandards–noexceptions!Wetestfordifferentcombinationsofsaturatedfat,transfat,salt,fibreandkilojoules,andregularrandomtestingensuresthatfoodscontinuetomeetthestrictstandards.

Tomakehealthiereatingforthefamilyeasy,justreachfortheTick.Peoplewithspecificdietaryneedsshouldalwaysfollowtheadviceoftheirdoctororaccreditedpractisingdietitian.

Remember,thereisonlyoneHeartFoundationTickanditwillonlyeverlooklikethis.

Visitwww.heartfoundation.org.au/Tick.



Step4:IncreaseyourphysicalactivitylevelsandreduceyoursittingtimeIfyou’vekeptaphysicalactivityandsittingdiary,usetheinformationfromyourdiarytogetherwiththefollowinginformationtohelptoidentifyhowyoucanbemorephysicallyactiveandreducethetimeyouspendsitting.

Beingphysicallyactiveusesupenergy(kilojoules).Themoreyoumove,themoreenergy(kilojoules)youwillburn.Sothinkaboutmovementasanopportunitytoimproveyourhealth,ratherthanatime-wastinginconvenience.

HowmuchactivitydoIneedtodo?Thirtyminutesofphysicalactivityonmostoralldaysoftheweekisgreatforyourgeneralhealthandwell-being,regardlessofyourbodyweightorshape.Forsomepeople,thismayevenbeenoughtopreventweightgain.

Ifyouneedtoloseweightoraregainingweight,thenyouwillneedtodomorethanthe30minutesofphysicalactivityeachdayrecommendedforgeneralhealth.

Remember Allphysicalactivity–whetheritbeplayingagameofsport,goingtothegym,goingforawalk,movingaroundatworkorevendoinghousework–usesupenergy(kilojoules).

Wanttoknowmore?Call1300362787



Thebottomlineisthatyouneedtoincreaseyourphysicalactivitylevelsandreducetheamountoftimethatyouspendsitting,sofocusonthesethingsfirst.Graduallytrytobuilduptheamountoftimeyouarephysicallyactiveandreducetheamountoftimeyouspendsitting.Don’tworryabouthowactiveotherpeopleare,justfocusontryingtoincreaseyourownactivitylevel.

Ifyoucanenjoysomevigorousactivityaswell,thenthat’s evenbetter.Vigorousactivity,suchasdoingagymclass,playingsportorjogging,givesadditionalhealth,fitnessandweightlossbenefits.

It’sallaboutyou–theamountofactivitythatwillworkforyouislikelytobedifferenttowhatwillworkforsomeoneelse.

Justassomepeopleseemtobeabletoeatanddrinkwhatevertheylikewithoutputtingonweight,somepeoplemayalsoseemtobeabletogetawaywithdoinglittle,ifany,activitytokeeptheirweightdown.Thatdoesn’tmatter.Whatmattersiswhatisrightandcomfortableforyou.Sogetactivetoday!

A note about vigorous activityIfyouarenotcurrentlyactive,haveheartdisease,havecloserelativeswithheartdisease,orifyouhaveothermajorhealthproblems,checkwithyourdoctorfirstbeforetakingpartinvigorousphysicalactivity.



GettingphysicallyactiveTherearereallythreewaystogetactive.

1. Fit it into your dayTheeasiestwayistothinkabouthowtomakephysicalactivityapartofyourday–thatis,howcanyoubeactivewhiledoingsomethingelsethathastobedoneanyway?Thinkabouthowyoucanbephysicallyactiveinasmanywaysasyoucan.Eventhoughourlivesareverybusy,therearelotsofwaystofitphysicalactivityintoourdailyroutine.Someofthefollowingideasmayhelptogetyoustarted.

At home• GetoffthecouchandchangetheTVchannelsinsteadofusingtheremote.

• Getoffthecouchoroffthechair–themoreyousitonit,thelessactiveyouwillbe.

• Walkintothenextroomtospeaktoafamilymemberratherthanshoutingthroughwalls.

• WatchonelessTVprogrameachweekandinsteaddosomethingactiveduringthattime–gowalking,dosomehouseworkorgardening,playgameswiththekids.

• Ifyouhaveagarden,tendtoityourself–weeding,planting,digging,mowingthelawnwillallhelptoburnoffextrakilosanditcanbefunatthesametime.

• Housework–ironing,vacuuming,dusting,handwashingclothes,polishingfurniture–maynotseemlikefun,butitburnsupenergyandsomebodyhastodoit.

• Washthecarbyhand–it’sgoodforyouandforsavingwater.

• Walkthedogifyouhaveone–it’sgreatforbothofyou.

• Cleanoutthecupboards,storageareas,garageorshed.

• Washthewindows–insideandout.

• Walktotheletterboxtopostlettersratherthanwaitinguntilthenexttimeyou’reoutinthecar.

• Getacordlessphoneandwalkaroundwhileusingit,ratherthansittingdown.



At work• Visityourcolleagueintheirworkspaceinsteadofphoningorsendinganemail.

• Takeabreakoruseyourlunchbreaktogoforawalk– even10to15minutesisagoodeffort.Asksomeothers togowithyou.

• Iftherearestairs,usethem.

• Ifyousitatadeskalldayinfrontofacomputer,dosomestretchingexercisesatleastonceaday.

• Trytogetawayfromyourdeskthroughouttheday.

• Dosomefiling.

Going places• Walk,rideyourbikeorrollerbladeinsteadofdriving. Ifyoucan’tdoitalltheway,atleastdoitpartoftheway.

• Forgetaboutfindingtheclosestparkingspace–park furtherawayandjustwalktheextradistance.

• Getoffthebus/tram/trainoneortwostopsearlierand thenwalk.

• Countto10beforejumpinginthecar–justthinkaboutwhetheryoureallyneedtodriveornot.Thelessyoudrivethecar,thebetteritisforyouandfortheenvironment.

Social• Catchupwithfriendsforawalk.

• Goonoutingsthatencourageyoutowalkaround,suchasvisitingthezoo,gardens,funparks,exposorhistoricsites.

• Visitthelocalparkandtakeapicnic.

• Arrangetodoactivethingswithfriends,suchasbowling(tenpinorlawn),sailing,bikeriding,tennis,rockclimbing,dancing(alltypes),swimmingorbushwalking.

• Joinalocalcommunitywalkinggrouportrysomething new,suchasbellydancing,taichioryoga.

Quick tip Askafriend,workcolleagueorfamilymembertojoinyou.Havinganotherpersonalongcanbeagreatmotivator–ithelpsyoutokeepyourcommitmenttobeingphysicallyactiveandit’sgoodfortheirhealthtoo!



2. Do some planned physical activityThesecondwaytogetmoreactiveandburnoffextrakilosistotrytosetasidesometimeeachdayforplannedphysicalactivity.

Manypeoplestrugglewiththis,sayingthattheydon’thavetimetobephysicallyactive.Anditishardtofindtimewhenyouhavelotsofotherpriorities,suchaswork,familycommitmentsandsocialfunctions.It’sreallyaboutmakingphysicalactivityapriorityforyou.Trytogetsomeplannedactivityintoyourlifeatleastthreetimesaweek.Thentrytobuildthatupovertime.

What are some examples of planned physical activity?Doinganyofthefollowingsortsofactivitiesonaregularbasisforasetamountoftimeisplannedphysicalactivity:

• goforawalkorajog

• gotoagymclass–weights,aerobics,spinorpump

• playasport–cricket,netball,football,volleyball,rugby,soccer,badminton,squash,tennisorvolleyball

• goforaswim

• doyoga,taichiorPilates.

Ifsomeofyourplannedphysicalactivityisvigorousactivity–thatis,itmakesyoureallybreathehardandsweat–thenitwillbringextrahealth,fitnessandweightlossbenefits.

Usingapedometerisagreatmotivatorforhelpingtoincreaseyourphysicalactivitylevels.

Pedometersaresmallinstrumentsthatclipontoyourclothingandmeasurehowmuchwalkingorrunningyouaredoing.Somewillalsotellyouhowmuchenergy(kilojoules)youhaveburned.Ifyouneedsomeextramotivation,thenconsiderpurchasingapedometer(theHeartFoundationhasapedometer–call1300362787toorderone–oryoucanpurchasethemfromsportsstores).

Remember Everybitofextramovementwillhelptoburnenergy(kilojoules)anditallhelpstowardslosingweight.Evenifyoudon’tneedtoloseweight,beingphysicallyactiveforatleast30minuteseachdayisgreatforyourhealth!



3. Sit lessIfyouaresittingdownthenyouaregenerallynotbeing active–chairactivityclassesareanexceptiontothis. Ifyou’vebeenrecordinginadiaryhowmuchtimeinaday youspendsittingdown,you’llhaveagoodideaofwhereyoucouldmakesomechanges.Alwaysthinkaboutwhetherthere isawaythatyoucanbephysicallyactiveratherthansittingdown–thendoit!

I’malreadyactive–whatcanIdo?Ifyouarealreadyactive,butareputtingonweightorareoverweight,thenyoustillneedtothinkabouthowyoucanbemoreactive.Youalsoneedtolookatyoureatinghabits(Step3,page10)andseeifthereareanychangesyouneedtomake.

Reviewwhatyouaredoingandseeifyoucanincludemoreplannedphysicalactivitysessionsorifthereareotherways thatyoucouldbuildmoreactivityintoyourdailyroutine. Also,thinkabouthowyoucanspendlesstimesittingandbeinginactive.

Ifyoufeelthatyouarealreadydoingallthatyoucan,speakwithyourdoctoraboutwhatelseyoucando.Heorshemayalsoreferyoutoaphysicalactivityhealthprofessionalforadvice.

Somenotesaboutbeingphysicallyactivesafely• Ifyoubecomebreathlessoruncomfortablewhiledoing anyphysicalactivity,slowdownorstop.Discussthis withyourdoctorassoonasyoucan.

• Ifyouhavebeenprescribedangina-relievingmedicine, carryitwithyouwhenyouarebeingphysicallyactive andfollowyourdoctor’sadviceforitsuse.

Quick tip Oneoftheadvantagesofplanningyourphysicalactivityisthatyoucanmarkitinyourdiaryoronyourcalendarandyou’remorelikelytodoit.



• Knowthewarningsignsofheartattack.Thewarningsignsvaryandusuallylastforatleast10minutes.Youmayexperiencemorethanoneofthese:

o tightness,fullness,pressure,heavinessorpaininoneormoreofyourchest,shoulders,neck,arms,backorjaw

o youmayalsofeelshortofbreath,nauseous,acold sweat,dizzyorlight-headed.

Ifyouexperiencetheseheartattackwarningsigns,immediatelystopwhatyouaredoingandrest.Ifyouarewithsomeone,tellthemwhatyouareexperiencing.

Ifyoursymptomsaresevere,getworsequicklyorlastfor10minutes,thisisanemergency.Gethelpfast.Call Triple Zero (000)* and ask for an ambulance. Don’thangup.Waitfortheoperator’sinstructions.

*Ifcalling000doesnotworkonyourmobile,try112.

• Alwayswearcomfortable,loose-fittingclothingorclothingappropriatetotheactivity.

• Whenbeingactiveoutdoors,wearahatandputonsunscreen.

• Drinkplentyofwaterbefore,duringandafterphysicalactivity,especiallyinhotweather.

Toomanyreasonsnottobephysicallyactive?Apartfromlackoftime,otherfactorsthatcanimpact onyourphysicalactivitylevelsare:

• yourweight

• feelingshyorembarrassed

• notfeeling‘sporty’

• poorhealth

• havingsomeformofinjuryordisability.



Ifyourhealthispoororyouhavesomeformofinjuryordisability,seekadvicefromyourdoctoraboutsuitableways foryoutobephysicallyactive.Yourdoctormayreferyouto aphysicalactivityhealthprofessionaltogiveyoumore specificadvice.

Ifyourreasonsfornotbeingactivearebecauseyouareembarrassedtobeactive,oryourweightmakesitdifficultoryoujustdon’tfeelsportyenough,alwaysrememberthatagreatformofphysicalactivityiswalking.Mostpeoplecanwalkandyoucandothisanywhere–evenaroundyourhome.

Beingphysicallyactivedoesn’tmeanthatyouhavetojoinagymorplaysomeformofsport.Doingthesethingsisgreat,butiftheydon’tsuityou,youdon’thavetodothem.It’smostimportantthatyoufindtypesofphysicalactivitythatyouarecomfortabletodo.

Remember Itdoesn’tmatterifwalkingisyouronlyformofphysicalactivity–whatmattersisthatyouarebeingactiveinsomewayandthatyouareenjoyingit.



Comparisonofenergy(kilojoules)usedthroughdifferentphysicalactivitiesHerearesomeexamplesofhowyoucanmakesmallbutimportantchangestoincreaseyourphysicalactivitylevels.Rememberit’sthesmallchangestogetherthatcanmakeabigdifference.

Alsorememberthatthesearejustexamples.Thekeyistothinkaboutwhatactivitiesyoudoandhowyoucanmakeimprovements.

Waitingfor30minutesfor homedeliveryoffood

Usingalawnservice

Lettingthedogoutthebackdoor

Driving40minutes,walking fiveminutes(parking)

Hiringsomeonetoclean andiron

Takingelevatororliftup three flights

Parkingascloseaspossible, 10secondwalk

Playingacomputergame for30minutes

Usingtheremotecontrol tochangeTVchannel

Drivingtothecornershop to get the paper

Gettingoffthebusand walkingfiveminutestowork

Sedentary

Cookingfor30minutes

Gardeningandmowingeach for30minutesaweek

Walkingthedogfor30minutes

Walking15minutesto busstoptwiceaday

Ironingandvacuumingeach for30minutes

Walkingupthreeflightsofstairs

Parkingslightlyfurtheraway,walkingtwominutes

Playingaballgamefor 30minutes

Gettingupandchanging theTVchannel

Walkingtothecornershop for10minutes

Gettingoffthebusonestopearlierandwalking15minutesto work

Active

4

0

8

92

0

1

1

80

<4

8

84

kJ burned

105

1505

523

500

635

63

33

546

13

167

252

kJ burned



Shoppingonlineforonehour

Drivingtolocalshopsforlunch

Recliningwhiletalkingon thephonefor30minutes

Sendinganemailtoa colleague(fourminutes)

Sedentary

Shoppingatamall,walking onehour

Meetingafriendandwalking 20minutestoalocalcafé

Standingwhiletalkingon thephonefor30minutes

Walkingoneminuteandstandingtalkingtoacolleagueforthreeminutes

Active

125

8

16

10

kJ burned

606–1003

334

84

25

kJ burned

Sourcematerial:AmendedtableadaptedfromMayoClinicProceedingsTable2002, basedonBeilL.What is proper weight? Shake it up or go figure.



Step5:Keepgoingwith yourweightlossplan

DecidingwhatchangesyoucanmakeAfteryou’veworkedoutwhereyouthinkyoucouldmakesomechangestowhatyoueatanddrink,yourphysicalactivitylevelsandsittingtime,thinkaboutwhereyouwillstart.

Althoughyoumightbekeentodoitallatonce,it’sbesttodothingsgradually.Whatyouaretryingtodomaynotbeeasy–youneedtochangeyourwayoflifeandthat’sgoingtotakesometime,sogiveyourselftime.Startwithachangeyouthinkyoucanmakefairlyeasilyandgiveyourselfarealisticamountoftimetoachieveit.Onceyou’vemanagedonechange,trythenextoneonyourlist.

Someexamplesofchangesyoumightchooseare:

• inthenextfortnight,Iwillchangetoreducedfatmilkinsteadoffullcreammilk

• Iamgoingtogofora15minutewalkontwoevenings eachweekforthenextmonth

• I’mgoingtoeattwopiecesoffruiteachdaythisweek

• ratherthanusetheescalator,I’mgoingtotakethestairsinstead

• I’mgoingtocutmyTVviewingtoonehouronthreedaysthisweek.



ReviewyourgoalandyourchangesIt’simportanttostopandreflectonhowyouaregoingwiththings.Haveyouachievedwhatyousetouttodo?Ifso, thengiveyourselfapatonthebackandrewardyourself. Ifyouhaven’tquiteachievedwhatyouwantedto,don’tbediscouraged.Nowisthetimetoreflectonwhatyousetout todo.Thinkaboutifyouhave:

• triedtodotoomuchtoosoon–remember,smallchangesovertimearebest

• givenyourselfenoughtime–maybeyoujustneedanothermonthortwotomakeithappen

• triedtodosomethingthatjustisn’trightforyou– istheresomethingelsethatyoushouldtry?

RewardyourselfDon’tforgettospoilyourselfeverynowandthen.Changingyoureatingpatterns,increasingyourphysicalactivitylevels andlosingweightisnotthateasy.Sowhenyouachieveachange,makesureyougiveyourselfsomesortofreward. Someexamplesare:

• gotoamovie

• buyyourselfsomethingthatyouwant,ratherthanneed

• gotoatheatreshow,aconcertorasportingevent

• goouttoanicerestaurantfordinner

• buysomenewclothes

• goonaniceoutingwithfamilyorfriends

• buyyourselfanewbooktoread

• buyyourfavouritemagazine

• getsomefreshflowersforyourhome

• buyanicepotplantatthemarketorlocalnursery

• phoneafriendoverseaswhoyouhaven’tspokenwith forawhile

• buysomenewsportingattireorequipment

Remember Takesometimetothinkabouthowyouarefeelingaboutthechangesyouaremaking.Thesechangesneedtobefortherestofyourlife,soit’sreallyimportantthatyouareenjoyingyourlifeandfeelingwellandhappyaboutthechanges.



• buyapedometer–agreatmotivationaltooltotrackyourphysicalactivity

• visitaplaceyouenjoy–thebeach,aparkoramuseum

• visitfriends

• enjoyaweekendaway

• haveamassage.

KeepgoingwithyourchangesDon’tworryifyouhaveadaywhereyoufeelthatit’salltoohardoryouhaven’tbeenabletokeepupwithyourchanges.Weallhavedayslikethat.Justmakesurethatthechangesyou’vesetyourselfsuityouandthenkeepgoingwiththem.

Onceyouarecomfortablymakingthefirstchangesyou’vedecidedupon,oryou’vereachedaparticulargoal,keepgoingwiththosefirstchangesandsetyourselfsomenewchangesornewgoalstoachieve.



HealthymealideasFollowingaresomeideasforhealthier,lowerenergy(kilojoule)mealsandsnackoptions.

FoodathomeBreakfastToast• Usewholegrainorwholemealbread.

• Trytoppingssuchasasmallserveofbakedbeans,tomatoes,creamedcorn,mushroomsorcottagecheese.

• Spreadtoastthinlywithjam,honeyorpeanutbutter–theseareallhighinenergy(kilojoules)sotrytolimittheamountyouuse.

• Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.

Breakfast cereals• Chooseanuntoasted,highfibre,wholegraincereal,such asrolledoats,wheatbiscuitsorbrancereals.

• Usereduced,lowornofatmilk,or‘addedcalcium’soybeverages.

• Addfruit–fresh,stewedorcannedfruit(choosefruitcannedinnaturaljuiceorunsweetened,ordraintheliquidfromthefruit).

• Addreduced,lowornofatyoghurt.

Other ideas• Poach,boilorscrambleeggs(usereduced,lowornofatmilk).Servewithtomatoes,spinach,mushroomsandsalmonorlean,reducedsaltham.Serveonwholegrainorwholemealbread.

• Makepancakesusingreduced,lowornofatmilkorbuttermilk,wholemealflourandmargarinespreadmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.

• Chopfreshfruitandtopwithreduced,lowornofatyoghurt.

Wanttospeakwithahealthprofessional?Call1300362787



Snacks• Snackonfruit–fresh,stewedorcanned(choosefruitcannedinnaturaljuiceorunsweetened,ordraintheliquidfromthefruit).

• Choosereduced,lowornofatyoghurt(plainorflavoured).

• Crunchonasmallhandfulofplain,unsaltednuts.*

• Snackonwholegrainorwholemealcrispbreadwithslicedtomatoandpepper.

• ChoosemueslibarswiththeHeartFoundationTick.

• Enjoyacupofvegetablesoup(choosereducedsalt).

*Nutscancontributetoanexcessenergy(kilojoule)intakesolimitthequantityandfrequencyofeatingthem.

LunchSandwiches• Fillsandwicheswithlotsofsaladvegetablesandasmallservingofleanmeat,skinlesschicken,cannedfish,hommusoralowfatcheese,suchascottagecheese.

• Maketoastedsandwiches.Tryfillingssuchasbakedbeans,leanmeats,pineapple,tomatoesandvegetables,suchascorn,spinach,asparagusandcapsicum.

• Usewholemealorwholegrainbreadorrollsandmargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.

• Trydifferentvarietiesofbread,e.g.focaccia,pita,bagelsandmountainbread.

Salads• Includelotsofdifferentvegetables.

• Tryaddingfreshfruitorplain,unsaltednuts.

• Addlegumes,suchasfourbeanmixorchickpeas.

• Trypasta(preferablywholemeal),rice(preferablybrown),couscousornoodlesalads.

• Addleanmeats,skinlesspoultryorfish.



• Usesaladdressingsandmayonnaisemadefromoilssuchascanola,sunflower,soybeanandoliveoil.Servedressingsandmayonnaiseonthesidesothatpeoplecanaddtheirowniftheywish.

Soups• Tryvegetable-orlegume-basedsoups.Servewithcrustybreadtomakeameal.

• Useevaporatedskimmilkinsteadofcreamorfullfatmilkfor‘creamysoups’.

Other ideas• Makehomemadepizzausingasmallpitabread(preferablywholemeal)asthebase.Addreducedsalttomatopaste,asmallamountofreducedfatcheese,pineappleandvegetables,suchasmushrooms,onionandcapsicum.

• Ryecrackerswithtomato,basilandblackpepper.

• Ricepaperrollsorsushi.

• Tuboffruitsaladwithreduced,lowornofatyoghurt.

Evening mealStir-fry dishes• Includelotsofvegetablesanduseleanmeat,skinlesschickenorfish.

• Servewithpasta(preferablywholemeal),rice(preferablybrown),couscousornoodles.

• Useoilssuchascanola,sunflower,soybean,olive,sesameandpeanutoil.

• Addlegumes,suchaschickpeas,orsomechoppedplain,unsaltednuts,suchascashewsorpeanuts.*

• Flavourwithherbsandspices,e.g.garlic,onion,chilli orginger.

*Nutscancontributetoanexcessenergy(kilojoule)intakesolimitthequantityandfrequencyofeatingthem.



Pasta dishes• Trywholemealpastavarieties.

• Makeavegetable-basedsauce,suchastomatoorpumpkin.

• Addleanmeatsorfishandlotsofvegetables.

• Usericottacheeseorlightevaporatedskimmilktomakea‘creamy’sauceinsteadofusingcream.

• Useasmallamountofreducedfatcheeseorparmesancheese.

• Servewithagardensalad.

Meat and vegetables• Useleancutsofmeat,skinlesspoultryorfish.

• Servemeatwithvegetablesorsaladandagrain-basedfood,suchaspasta(preferablywholemeal),rice(preferablybrown),couscousorpolenta.

• Useoilssuchascanola,sunflower,soybean,oliveorpeanutoiltocookmeatandvegetables.

• Useherbs,spicesandgarlictoaddflavour.

• Addreduced,lowornofatnaturalyoghurttojacketpotatoesinsteadofusingsourcream.

• Roastmeatonarackinaroastingpanwithalittlewater,wineorreducedsaltstock.

• Brushorsprayroastvegetableswithoilsuchascanola,sunflower,soybeanoroliveoilandbakeinaseparatedish.

Rice or noodle dishes• Trybrownrice.

• Addlotsofvegetables.

• Useleanmeats,skinlesspoultryorfish.

• Useoilssuchascanola,sunflower,soybean, oliveorpeanutoil.



Other ideas• Makeburritos,tacosortortillawrapsusingleanmeat,skinlesschickenorredkidneybeans.Addplentyofvegetablestothemixtureandusereduced,lowornofatnaturalyoghurtinsteadofsourcream.

• Vegetablefrittataorquiche.Usereduced,lowornofat milkandmargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbuttertomakethequiche. Servewithagardensalad.

• Makeapieusingfilopastryforthetopandbottomoronlyhaveapastrylid.Useleanmeat,skinlesschickenorfishandlotsofvegetablesforthefilling.

Barbecues• Trimallvisiblefatfrommeatbeforecooking.

• Marinateskinlesschickenbreastfillets,fish,seafoodorleanmeatinfruitjuiceorwineandherbsbeforecookingonthebarbecue.

• Bakefishfilletsinfoilwithseasoningsandlemonjuice.

• Makekebabsusingleanmeatand/orvegetablechunks.

• Slicevegetables,suchasmushrooms,eggplant,sweetpotatoandzucchini,andcookonthebarbecue.

• Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Useoilssuchascanola,sunflower,soybean,oliveorpeanutoil.

• Servewholegrainorwholemealbread.

• Serveavarietyofsalads.Usesaladdressingsandmayonnaisemadefromoilssuchascanola,sunflower,soybeanandoliveoils.Servedressingsandmayonnaiseonthesidesothatpeoplecanaddtheirowniftheywish.



Desserts• Freshfruitsalad,stewed,poachedorcannedfruitservedwithreduced,lowornofatyoghurt.Choosefruitcannedinnaturaljuiceorunsweetened,ordraintheliquidfromthefruit.

• Fruit-basedpuddingsorcrumblesmadewithmargarinespread,wholemealflour,oatsandreduced,lowornofatmilk.Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.

• Fruitpieorstrudelmadewithfilopastry.Servewithreduced,lowornofatyoghurt.

• Cheesecakemadeusingreducedfatcreamcheeseorricottacheese,margarinespreadandplainsweetbiscuits.Usemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Addlotsoffruitontoporaddfruitintothecheesemixture.

• Lowfatice-creamordietjelly.Servewithfruit.

Take-away foodsTake-awayfoodisquickandconvenient,butitcanbearealtrapifyou’retryingtoloseweight.Manytake-awayfoodsarehighinenergy(kilojoules),sochoosecarefully.

• Trytolimitpastries(suchaspiesorpasties),pizza,hamburgers,hotchips,friedfish,friedchickenandcreamypastadishestonomorethanonceaweek.Insteadchoosetake-awayfoodsthatcontainlotsofvegetables.Somesuggestionsfollow.

Asian meals• Healthierchoicesincludesteamedrice,mixedvegetabledishes,leanmeats(beef,lamb,porkorchicken),fish,seafoodandstir-fries.

• Trytolimitdeep-friedmenuoptions.



Italian meals• Choosepastadisheswithvegetable-basedsauces.

• Choosethincrustpizzawithpineapple,tomatoandlotsofvegetables,suchasonion,capsicum,mushrooms,artichoke,eggplantandpumpkin.Trytoavoidpizzaswithsalamiorsausagemeats.Instead,askforleanmeats,suchasfishorleanreducedsaltham.Askforasmallamountofcheeseorforreducedfatcheese.

Greek/Lebanese meals• Choosesouvlaki/shishkebabsinpitabreadwithtabouliorLebanesebreadwithsalad.

• Choosestuffedvegetabledishes.

• Limitpastries.

Barbecue chicken• Choosethebreastmeat–chickenbreasthasalowerfatcontent.Removetheskinandfatandlimitgravyandstuffing.Thebreadcrumbsandflourinthestuffingtendtosoakupalotoffatandthegravyisgenerallyhighinfatandsalt.

• Grabsomesaladorvegetabledishestohavewiththechickenratherthanchips.

Hamburgers/Steak sandwiches• Ifthey’remadewithleangrilledmeatandlotsofsalad,hamburgers/steaksandwichescanmakeanutritiousmealwithouttoomuchenergy(kilojoules).Wherepossible,askforextrasaladandawholegrainorwholemealbunorbread.

Sandwiches and bread rolls• Askforsandwichesandbreadrollstobemadewithmargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter,andfillingssuchasleanmeat,loworreducedfatcheese,skinlesschicken,salmon,tunaorfelafel,andplentyofsaladvegetables.Askforwholegrainorwholemealbread.



Corn on the cob• Chooseplaincornonthecob,ratherthanwithbutter.

Jacket potatoes• Choosebeansandsaladsasthemaintoppingsandsomemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Askforasmallamountofcheeseorareducedfatcheese,andforreduced,lowornofatnaturalyoghurtinsteadofsourcream.

Salad bars• Theseusuallyofferarangeofchoices.Sometypesofsalad,suchasbeansaladandpastasalad,canmakeacompletemealontheirown.Themainthingtowatchforisthedressingsandmayonnaiseused–theseareoftenhighinsaturatedfat.Wherepossible,choosesaladswithadressingormayonnaisemadefromoilssuchascanola,sunflower,soybeanoroliveoil,orchoosesaladswithoutdressingsorwiththedressingontheside.

Eating out• Alwaysreadthemenucarefullyanddon’tbeafraidtoaskquestionsofthestafftohelpyoutomakeyourdecision.Mostcafésandrestaurantswillbemorethanhappytohelpandwilldotheirbesttoprovideyouwithasuitablemeal.Somefoodoutletsevenprovidenutritionalinformationabouttheirdishes.

Some tips• Chooseamealwithvegetables,legumesorsaladincluded,orordertheseasasidedish.

• Askforyourvegetablestobeservedlightlysteamedormicrowaved,withoutaddedsauceorbutter.

• Askforyourmealtobeservedwithoutchips.

• Askforsaladdressingandmayonnaisemadefromoilssuchascanola,sunflower,soybeanandoliveoil,andaskforthisonthesidesoyoucanaddityourself.



• Askaboutingredientsorsauces–iftheycontainbutterorcream,askforthemnottobeaddedtoyourmeal.

• Chooseseafooddishesthataren’tcrumbedorfried.

• Choosepastadisheswithavegetable-basedsauceinsteadofacreamyone.Alsotrytolimitsauceswithfattymeats,suchasbaconandsausage.

• Choosedishescontainingleanmeats.Ifyouareservedmeatwithfat,thenremoveitbeforeeating.Forexample,removetheskinandfatfrompoultry,andtrimfatfrommeat.

• Askforsmallermeals–perhapsahalfserveifit’sanoption,orchooseanentrée-sizeddish.

• Ifyou’reeatinginanoutletthatofferslargerservesatacheaperprice,trynottochoosethisoption.Itmaybevalueformoney,butit’snotvalueforyourhealth.

• ‘Allyoucaneat’andsmorgasbordscanencourageyoutoeatmuchmorethanyouneed.Trynottopilefoodontoyourplateorgobackforseconds.Iftherearelotsofdishesyou’dlovetotry,justhaveasmallservingofthemostappealingones.Youcanalwaysvisitanothertimeandtrythedishesyou’vemissedoutonthistime.Ifyoureallywanttolimittheamountoffoodyou’reeating,thenuseasmallerplate.

• Askforplain,freshbread(preferablywholegrainorwholemeal)insteadofgarlicandherbbreads.Garlicandherbbreadsarehighinenergy(kilojoules).

Desserts• Choosefruit-basedoptions,suchasbakedfruit,poachedfruitorfreshfruitsalad.Askforsomereduced,lowornofatyoghurtorasmallserveofloworreducedfatice-cream.

• Suggestsharingadessertwithsomeoneelseatyourtable–thatwayyougettoenjoyatreat,buttheenergy(kilojoules)isshared.

• Choosesorbets.



Questionsandanswers

WhatifI’mpregnant?Pregnancyisnotthetimetotrytoloseweight.Gainingweightduringpregnancyisnecessarytoensurethehealthygrowthofyourbaby.Speaktoyourobstetricianabouthowmuchweightyouarelikelytogainduringpregnancy.Yourmostimportantpriorityisyourhealthandthatofyourbaby.Makinghealthyfoodchoicesandbeingphysicallyactivewillhelpwithyourweightandwithkeepingbothyouandyourbabyhealthy.

Whatifmychildrenareoverweight?Healthyeatingandphysicalactivityareimportantforkidstoo.Youngchildrenandadolescentsareinimportantgrowthstagessotheyneedadequatenutritionforgrowthanddevelopment.Ifyouhavechildren,encouragethemtobephysicallyactiveandtoeathealthily.Ifyouareconcernedaboutyourchild’sweight,discussthiswithyourdoctor.

Whataboutquick-fixdietsandweightlossproducts?TheHeartFoundationdoesnotcurrentlyendorseanyweightlossdiet,productorprogram.Don’tbetrickedintotryingdiets,productsorprogramsthatguaranteeweightloss.Theymayprovideresultsintheshortterm,butgenerallywillnothelpyoutokeepweightoffinthelongterm.Somemayevenbeharmfultoyourhealth.

Whataboutweightlosscentres?Thesecanbeusefultohelptogetyoustarted.Likemostthings,somearebetterthanothers.Checkoutwhatthecentreoffers,thecostsinvolvedandthequalificationsofstaff,andalwaysreadthefineprintonanydocumentation.Don’tbepressuredintosigninguptosomethingyouaren’tsureabout.

Howmuchenergy(kilojoules)doIneedeachday?Thisvariesdependingonwhetheryouaremaleorfemale,yourage,andhowactiveyouare.Forexample,amanaged45whoweighsaround80kg(~12stone,9lb)andismoderatelyactiveneedsaround12,700kJperday.Awomanaged45whoweighs60kg(~9stone, 5lb)andismoderatelyactiveneedsaround9,000kJperday.Thesearejust‘average’figuresandaseachofusisunique,thiscouldbetoomuchornotenough.Itismostimportantthatyoudon’treduceyourenergy(kilojoule)intaketoodrastically–evenifyoudoneedtoloseweight,yourbodystillneedsenergy(kilojoules)andadequatenutrients.



Howmuchenergy(kilojoules)doIneedtocutdowntoloseweight?Onekilogram(2.2lb)ofbodyfathasanenergyvalueofaround32,000kJ.Sotolose1kgofbodyfat,youneedtoreduceyourenergyintakeby32,000kJ.Thatmaysoundimpossible,butthinkaboutitlikethis:ifyoureducedyourenergy(kilojoule)intakebyaround350kJperday(2,450kJperweek),thatcouldleadtoaweightlossofaround4kgoverayear(350kJperdayisequaltoaboutthreesmallsquaresofchocolate).Soyoucanseeitispossibletoreduceyourenergy(kilojoule)intakeandthatevensmallchangesdomakeabigdifference–solongasyoucanmaintainthatchange.Takealookatthetablesonpages16and17toseejusthowyoucanreduceyourenergy(kilojoule)intake.

Howmuchenergy(kilojoules)doIneedtouseuptoloseweight?Onekilogram(2.2lb)ofbodyfathasanenergyvalueofaround32,000kJ.Sotolose 1kgofbodyfat,youneedtoincreaseyourenergyoutputby32,000kJ.Thatmaysoundimpossible,butthinkaboutitlikethis:ifyouincreasedyourenergy(kilojoule)output byaround350kJperday(2,450kJperweek),thatcouldleadtoaweightlossofaround 4kgoverayear(350kJperdayisequaltoabout20minutesofwalking).Soasyoucansee,evenasmallincreaseinenergy(kilojoule)outputwillmakeabigdifference–solongasyoucanmaintainthatchange.Takealookatthetableson pages28and29toseejusthowyoucanincreaseyourenergy(kilojoule)output.

ShouldIbecountingkilojoules?Themainpointsforhealthyweightlossaretoincreaseyourphysicalactivitylevels,reducetheamountoftimeyouspendsittingandtolookatyourfoodchoicesoverall–choosingmainlyfoodsanddrinkslowerinenergy(kilojoules)andonlyhavinghighenergy(kilojoule)foodsanddrinksoccasionally.Beingawareofwhichfoodsanddrinksarehighinenergy(kilojoules)willhelpyoutomakehealthierchoices.

Ifcountingkilojoulesworksforyouthendoit,butdon’tletthenumberofkilojoulesyouconsumeruleyourlife.Worryingonlyaboutthenumberofkilojouleseatencausessomepeopletoendupstarvingthemselvesandprobablydoingmoredamagetotheirhealththaniftheystayedabitoverweight.Sothebottomlineis,beawareofwheretheenergy(kilojoules)inyourfoodanddrinksiscomingfromandmakefoodanddrinkchoicesthataremainlylowerinenergy(kilojoules).



Whataboutnuts?Mostnutvarietiesarehighinfat,buttheymainlycontainthehealthiertypesoffats.Includingplain,unsaltednutsaspartofhealthyeatingisokay.However,nutsareeasytoeattoomuchof,soifyouaretryingtoloseweight,beawareoftheamountyoueatandhowoftenyoueatthem.

Whataboutavocado?Avocadosarehighinfat,butit’sthehealthiertypeoffat.Whileavocadosdoprovidemoreenergy(kilojoules)thanmostotherfruitandvegetables,theyalsoprovidenutrientsandfibre.Ifyouaretryingtoloseweight,youcanstillenjoyavocado.

Arefruitjuicesfattening?Theycanbe–itdependshowmuchyoudrink.Fruitjuicesandfruitjuicedrinksdon’tcontainfatbuttheycontainsugar–andsugarprovidesenergy(kilojoules).Fruitjuiceisbetterthanfruitjuicedrinksbecausefruitjuicedrinkscontainaddedsugaraswell.Oneglassoffruitjuiceprovidesaroundthesameamountofenergy(kilojoules)asaglassofsoftdrink.Sowhilefruitjuicemaysoundhealthierthansoftdrinkanditdoeshavesomenutrientsinit,itisnotalowenergy(kilojoule)option.

Ifyoufeellikefruitjuice,onlyhaveasmallglassoruseitlikecordialanddilutewithwater.

Arekilojoulesthesameascalories?Kilojoulesandcaloriesarebothameasureofenergy.Kilojoulesisthemoderntermforameasureofenergyandcaloriesistheolderterm–muchthesameaskilometresisthemoderntermandmilesistheoldertermfordistance.Onecalorieequals4.2kilojoules.Whenyoulookatthenutritioninformationpanelonafoodlabel,youwillseethatenergyislistedaskJ–kJisshortforkilojoules.

I’veheardthewords‘overweight’,‘obese’and‘obesity’–whatdotheymean?Apersonisclassifiedasbeingoverweightwhentheyarecarryinganexcessofbodyfat. Theword‘obese’isusedtodescribeapersonwhoiscarryingalargeamountofexcess bodyfatandisveryoverweight–tothepointthattheirhealthisimpaired.Obesityistheconditionassociatedwithbeingobese.Obesityisassociatedwitharangeofhealthandsocialproblems.



DoesthetypeofoilorfatIusemakeadifferencetomyenergy (kilojoule)intake?Allfats(suchasbutter,lardandmargarinespreads)andoilsarehighinenergy(kilojoules)andprovideaboutthesameamountofenergy(kilojoules).Theonlyrealdifferenceoccurswithareducedfatmargarinespreadorreducedfatdairyspread.Theenergy(kilojoule)contentofthesevaries,butcanbeaslowashalfthatofthenormalvariety.

Anumberofreducedfatspreadsarenotsuitableforbaking,soit’salwaysagoodideatocheckthelabel.Notethatit’snotpossibletobuyreducedfatoils.

Thekeyissuetoconsiderwhenchoosingoilsandfatsisthemaintypeoffattheycontain. It’salwaysbesttochoosemargarinespreadsmadefromcanola,sunfloweroroliveoil,ordairyblendsthathaveearnedtheHeartFoundationTickinsteadofbutter.Useoilssuchascanola,sunflower,soybean,oliveorpeanutoil.

Whataboutmedicinesorsurgery–willtheyhelp?Ifyouareextremelyoverweight,youmayneedsomeextrahelptoloseweight.Yourdoctormayrecommendmedicinesand/orsurgerytohelpyou.

Thereisarangeofweightlossmedicinesavailable–yourdoctorcandiscussthesewithyousothattogetheryoucanmakeadecisionaboutwhat’srightforyou.Forfurtherinformationaboutmedicines,youcancallMedicinesLine on1300 888 763 tospeakconfidentiallywithapharmacist.MedicinesLine isopenMondaytoFridayfrom9amto6pmEasternStandardTime,forthecostofalocalcall.Itisnotanemergencyserviceanddoesnotreplaceadvicefromyourdoctororpharmacist.

Weightlosssurgery,whileoftensuccessful,isreallyonlyasuitableoptionforpeoplewho areextremelyoverweightandonlywhenothermethodshavenotworked.Yourdoctorwill beabletoadviseifsurgeryisappropriateforyou.

Alwaysrememberthatchangingyoureatingpatternsandincreasingyourphysicalactivity levelsareabsolutelynecessaryforhealthyweightloss–evenifyouaretakingmedicines orhavesurgery.



Arethereanycomplementaryoralternativetherapiesthatcanhelp metoloseweight?Therearemanypills,supplementsandtonicspromotedasbeinghelpfulforweightlossthatareavailableoverthecounterfromthechemistorfromvarioushealthshops.Alwaysbecautiousbeforetryingthese–theymaysoundgood,buttheymightnotworkorworsestill,theymaybeharmfultoyourhealth.

TheHeartFoundationencouragesyoutospeakwithyourdoctorabouttheseoptionsbeforedecidingtousethem.Thisisveryimportant,particularlyifyouareonanykindofmedicineforanyhealthissue.Youneedtobecarefulthattheweightlosspill,supplementortonicwon’taffecthowyourmedicineworksorreactwithitinawaythatmaybeharmfulto yourhealth.

Ifyoudecidetouseoneofthesetypesofproductseventhoughyourdoctorhasadvisedagainstit,makesureyouletyourdoctorknow.Yourdoctorneedstobefullyawareofeverytypeofmedicineortherapyyouareusingtogiveyouthebestpossiblecare.

MydoctorhastalkedaboutmyBMI–whatisit?BMIstandsforbodymassindex.Thebodymassindexisameasureofyourweightinrelationtoyourheight,andisusedtoassesswhetheryouareunderweight,ahealthyweightoroverweight.Bodymassindex=weight(kg)/height(m)2.Abodymassindexof18.5to24.9indicatesahealthybodyweight.Abodymassindexof25andaboveindicatesoverweight.Bodymassindexisjustonemeasureyourdoctorcanusetoassessyourweightandwhetherornotitmightbeahealthriskforyou.

Whydidmydoctormeasuremywaist?Measuringyourwaistor‘waistcircumference’givesanindicationofwhetherornotyouarecarryingyourexcessweightaroundyourmiddle.Carryingexcessweightaroundyourmiddlegreatlyincreasesyourhealthrisk.Awaistmeasurementof94cmormoreformenand80cmormoreforwomenindicatesincreasedhealthrisks.Waistmeasurementsof102cmormoreformenand88cmormoreforwomenindicateevengreaterhealthrisks.Yourdoctorwilladviseifyourwaistmeasurementisaproblemandifyouneedtotrytolosesomeweight.



Shouldn’tIbefollowingalowcarbohydratediettoloseweight?Whileanumberofpeoplepromoteverylowcarbohydratedietsforweightloss,theHeartFoundationdoesnotrecommendverylowcarbohydratedietsforlong-termweightloss.TheHeartFoundationdoesnotrecommendthesetypesofdietsbecausetheirlong-termhealthconsequencesarenotknown,theyoftenincludefoodshighinsaturatedfat,andtheycanlackadequateamountsofvitaminsandmineralsneededforgoodhealth.Toachievehealthyweightloss,theHeartFoundationrecommendsenjoyinghealthyeating,increasingyourphysicalactivityandreducingyoursittingtime.

Whataboutglycaemicindex–isthatimportantforweightloss?Theglycaemicindex,orGI,isawayofcomparingtheeffectofdifferentcarbohydratefoodsonthelevelsofglucose(asugar)inourblood.LowGIfoodsraisebloodglucoselevelsslowlyandprovideasteadyenergy(kilojoule)source.HighGIfoodsraisebloodglucoselevelsquickly.ResearchshowsthateatinglowerGIfoods,suchaswholegraincereals,fruit,vegetablesandlegumes,mayhelpyoutofeelfullerforlonger,soyouarelesslikelytoeatmorefoodthanyouneed.Whenitcomestohealthyeatingforweightloss,thekeyistochoosefoodslowerinenergy(kilojoules)andbemindfulofhowmuchfoodyoueat.



MoreinformationFormoreinformationonhealthyeatinganddrinking,andincreasingyourphysicalactivitylevels,callourHealthInformationServiceon1300362787(forthecostofalocalcall)[email protected].

Youmayalsoliketoseektheadviceofanaccreditedpractisingdietitianorphysicalactivityhealthprofessional.Ideally,discussthiswithyourdoctorfirstandseekareferral.However,ifyouwouldliketocontactanaccreditedpractisingdietitianoraphysicalactivityhealthprofessionalyourself,seethefollowingcontactdetails.

To find an accredited practising dietitian: • contacttheDietitiansAssociationofAustraliaon1800812942orvisitwww.daa.asn.au

• check the Yellow Pages.

To find a physical activity health professional:• check the Yellow Pagesunder:

o exercisephysiologists

o physiotherapists

o healthandfitnesscentresandservices

o personalfitnesstrainers

• ontheinternet:

o tofindanexercisephysiologist,usetheAustralianAssociationforExerciseandSportsSciencewebsitesearchfacilityatwww.aaess.com.au

o tofindaphysiotherapist,visittheAustralianPhysiotherapyAssociationwebsite www.physiotherapy.asn.au.


HealthInformationServiceTheHealthInformationServiceisournationaltelephoneinformationservice.ForthecostofalocalcallfromanywhereinAustralia,youcanobtaininformationonissuessuchas heartdiseaseandstroke,healthyeating,managingbloodpressure,cholesterol,smokingcessation,physicalactivity andheartsurgery.*

OurHealthInformationServiceisopenduringbusinesshours,Australiawide.Tospeaktoatrainedhearthealthprofessional,callourHealthInformationServiceon1300362787oremailhealth@heartfoundation.org.au.

*PleasenotethatourHealthInformationServiceisnotanemergency,diagnosticorcounsellingservice.WesupportgivingfreehearthealthinformationtotheAustralianpublic—manyofourbrochuresarefreeofchargeforsinglecopies.Ifyouhaveanyquestions,callourHealthInformationServiceon1300362787.


Two key factors that affect body weight are:

• theamountofenergy(kilojoules)thatweputintoourbodiesfromfoodanddrinks

• theamountofenergy(kilojoules)thatweuseupthroughphysicalactivityandotherdailyactivities

Toloseweight,keeptheweightoffandbehealthier,youneedtochangeyoureatingpatterns,increaseyourphysicalactivitylevelsanddecreasetheamountoftimeyouspendsittingeachday.

Tohelpyoutomakelifestylechanges,setyourselfrealisticgoals.Chooseagoalorgoalsthatsuityoutokeepyoumotivated.

Whenyouachieveachange,rewardyourself,thensetyourselfnewgoals toachieve.

Bodyweightisjustonefactorthatcanimpactonyourhealthandneedstobeconsideredalongwithyouroverallhealthandwellbeing.

©2009–2013NationalHeartFoundationofAustraliaABN98008419761

CON-073.v2ISBN978-1-921226-54-0

Termsofuse:Thismaterialhasbeendevelopedforgeneralinformationandeducationalpurposesonly.Itdoesnotconstitutemedicaladvice. Pleaseconsultyourhealthcareproviderifyouhave,orsuspectyouhave,ahealthproblem.

TheinformationcontainedinthismaterialhasbeenindependentlyresearchedanddevelopedbytheNationalHeartFoundationofAustralia andisbasedontheavailablescientificevidenceatthetimeofwriting.Itisnotanendorsementofanyorganisation,productorservice.

Whilecarehasbeentakeninpreparingthecontentofthismaterial,theNationalHeartFoundationofAustraliaanditsemployeescannotaccept anyliability,includingforanylossordamage,resultingfromtherelianceonthecontent,orforitsaccuracy,currencyandcompleteness.

Thismaterialmaybefoundinthirdparties’programsormaterials(includingbutnotlimitedtoshowbagsoradvertisingkits).Thisdoesnotimply anendorsementorrecommendationbytheNationalHeartFoundationofAustraliaforsuchthirdparties’organisations,productsorservices, includingtheseparties’materialsorinformation.AnyuseofNationalHeartFoundationofAustraliamaterialbyanotherpersonororganisation isdonesoattheuser’sownrisk.Theentirecontentsofthismaterialaresubjecttocopyrightprotection.

Keypointstoremember abouthealthyweightloss

Forhearthealthinformation www.heartfoundation.org.au1300362787


Documents

Losing weight the healthy way - The Heart Foundation