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Obesity: how to lose weight wisely

Why bother to lose weight?

Those who are overweight, whether mildly obese or unattractively fat, have much to gain. You will look and feel so much better-your self-esteem will return. It will reduce your risks of heart disease, stroke, diabetes, cancer, gall bladder trouble, hiatus hernia, high blood pressure and arthritis, especially of the hips and knees. Taking your obesity into old age creates many uncomfortable problems.

The two keys to success

• Eat less fattening food (especially fats and alcohol).
• Burn off the calories with exercise.
• If we eat more fuel (joules) than we burn, we get fat.

Fattening foods

It is essential to cut down on high-calorie foods. These include:

• fats (e.g. oils, butter, margarine, peanut butter, some nuts)
• alcohol
• refined carbohydrates (e.g. sugar, cakes, sweets, biscuits, soft drinks, white bread)

A good rule is to avoid 'white food'-those containing lots of refined sugar or flour. Instead go for complex carbohydrates-grains and vegetables.

Physical activity

• A brisk walk for 20 minutes each day is the most practical exercise.
• Other activities, such as tennis, swimming, golf and cycling, are a bonus.

A plan that works!

Breakfast

• oatmeal (soaked overnight in water); add fresh or dried fruit after cooking (served with fat-reduced milk or yoghurt)

or

• muesli (homemade or from a health-food store)-medium serve with fat-reduced milk; perhaps add extra fruit (fresh or dried)
• slice of wholemeal toast with a thin scraping of margarine, spread with Vegemite, Marmite or sugar-free marmalade
• fresh orange juice or herbal tea or black tea/coffee

Morning and afternoon tea

• piece of fruit or vegetable (e.g. carrot or celery)
• freshly squeezed juice or chilled water with fresh lemon

Midday meal

• salad sandwich with wholemeal or multigrain bread and a thin scraping of margarine (For variety use egg, salmon, chicken or cheese fillings.)
• drink as for breakfast

Evening meal

• Summer (cold): lean meat cuts (grilled, hot or cold), poultry (skin removed) or fish; fresh garden salad; slices of fresh fruit
• Winter (hot): lean meat cuts (grilled), poultry (skin removed) or fish; plenty of green, red and yellow vegetables and small potato; fruit for sweets
  

Weight-losing tips

• Have sensible goals: do not 'crash diet', but have a 3 month plan to achieve your ideal weight.
• Go for natural foods; avoid junk foods.
• Avoid alcohol, sugary soft drinks and high-calorie fruit juices.
• Strict dieting without exercise fails.
• If you are mildly overweight, eat one-third less than you usually do (only).
• Do not eat biscuits, cakes, buns, etc. between meals (preferably at no time).
• Use high-fibre foods to munch on.
• A small treat once a week may add variety.
• Avoid seconds and do not eat leftovers.
• Eat slowly-spin out your meal.
• Avoid medicines that claim to remove weight.
  
  

Copyright 1995: John Murtagh, Professor of General Practice
Monash University, Melbourne, Australia