Combinations of exercise and dietary restraint offer considerably more flexibility for achieving a negative energy balance than either exercise or diet alone. Health and weight-loss benefits can be gained through reasonable dietary restraint and increased physical activity levels. It is the position of the American Dietetic Association that successful weight management to improve overall health for adults requires a lifelong commitment to healthful lifestyle behaviours emphasising sustainable and enjoyable eating practices and daily physical activity. It is widely publicised in the world media of the increasing incidence of obesity in first world nations, having escalated to the degree of epidemic proportions. Although our knowledge base has broadened regarding the relationship between positive energy balance and increased body fat, little progress has been made in long-term maintenance interventions. Lifestyle modifications in food intake and exercise remain the hallmarks of effective weight loss and health weight maintenance, but are difficult to initiate and sustain over the long term. Fitness professional plays a pivotal role in helping you make changes and formulate reasonable goals which can lead to a lifelong health plan concerning physical activity and structured exercise.
At the other end of the spectrum, consuming a diet that is both appropriate and enjoyable can be a challenge for many. The company we keep and environment in which we eat influences one of our most frequent and sometimes emotional behaviours...eating. It is important to remember that eating is largely controlled by the people with whom we live, socialise and work and where we eat! Poor eating habits that lead to excess calorie intake can develop silently and take a toll on your waistline and wellbeing before the behaviour is recognised and addressed.
Tips to help uncover and correct those nasty eating habits before they get out of hand:
•Don’t eat while engaged in other activities; eg. Watching TV, reading. Aim to eat meals at the table instead of standing in the door of the fridge!
•Don’t eat quickly. Eating mindfully is a technique dietitians use to help clients conserve and enjoy each mouthful of food. Appreciate the different tastes, temperatures and textures of a meal or food.
•Prevent impulse buying. If you only need to grab a few things for dinner, don’t pick up a basket or take a trolley. You are limited to only what you can carry and will avoid picking up excess items that you really don’t need.
•Eat for yourself. Girls, avoid matching beer pot for pot with your male co-workers on a Friday afternoon. Apart from alcohol being excess calories that you really do not need, men generally have a higher daily energy requirement than women so can (sometimes) afford to eat that little bit extra.
•Be snack-smart. A medium size apple or orange has around 300kj (less than 100calories). Aim to snack on a piece of fruit or keep other 100calorie snacks handy when you feel the urge to snack. A small handful of almonds and dried apricots is a great alternative to a piece of fruit!
•Cook once, eat twice. Pasta sauces, soups, stirfries and pasta/vegetable bakes are great meals that can include a wide variety of vegetables and lean protein and can be stored for days after cooking. Instead of ducking through the drive-through after a late meeting, prepare a large meal the night before and have healthy and cheap leftovers.
