Female weight loss patterns

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Blog Blog. Blog authors. Podcast Podcast. Weight loss - a healthy approach Share show more. Listen show more.

More show more. Tags: Weight management Weight management - Healthy weight loss or gain. Yoyo dieting makes you gain more weight in the long run because it lowers your metabolism. The best way to lose weight is slowly, by making achievable changes to your eating and physical activity habits. What energy diet are you taking in? Take some time to reflect on your eating patterns. Social eating — eating when in a group of friends or family.

Emotional eating — eating in response to your emotions, whether that be boredom, tiredness, anxiety, stress, elation or sadness. Distracted eating — eating when doing something else such as watching TV, working at your desk, or being on social media. Such as — Read a book, phone a friend or go for a walk instead of snacking when you are feeling down. What energy are you burning through movement? Break them into: Organised activities — such as walking, running, swimming, playing sport, cycling Incidental activities — such as gardening, housework, standing at work or lifting heavy objects.

Make a healthy weight loss plan Once you understand your current habits, the next step is to plan how you will lose weight. For example, rather than — I want to do more exercise, make it specific — I will ride my bike to work on Monday and Wednesday. M easurable — use numbers or amounts where possible. For example, I will eat two pieces of fruit, each day.

A chievable — it is no point writing down a goal that you will never reach. For example, if you know you are unlikely to stop drinking on weekends, a better goal might be — instead of having a glass of wine each weeknight while watching my favourite tv program, I will drink a glass of water. R ealistic — your goal needs to achievable and meaningful to you.

For example, when I feel stressed, instead of snacking, I will stop and ask myself why I feel this way. I will focus on this thought for 10 minutes to establish whether I am hungry before I eat anything. T ime-bound — set a time frame for your goal to track your progress. For example, I will walk to work twice a week by the end of May. How to stay motivated on your weight loss plan One you have a plan in place, be realistic and try to focus on small gains to keep you on track. Notice how your clothes fit — maybe they feel loose, or you now fit into something that was hiding in the back of your wardrobe.

Maybe you have more energy, things take less effort, or you are sleeping better.

How to lose weight the healthy way Losing and maintaining weight is a life-long commitment to a healthy lifestyle. Try to eat a wide variety of foods from all five food groups from the Australian Guide to Healthy Eating. Increase your fruit and vegetable intake — particularly vegetables, most are low in kilojoules and contain fibre, which helps you feel full. Reduce your intake of foods that are high in added fat, saturated fat, sugar and salt. Make soft drinks , lollies, snack foods and alcoholic drinks an occasional 'extra'.

Most adults should eat no more than one or two 'treats' a day. If you are overweight or inactive, you may need to limit treats to less than one a day. How many standard drinks are you having during the week? Try to balance an 'extra' food with extra exercise. The more energy you burn, the more treats you can afford to have. Remember, you should only add extra foods after you have covered your nutrient needs with choices from the healthier food groups.

Don't eliminate any food group. Instead, choose from a wide range of foods every day and choose 'whole', less-processed foods. Have a regular pattern of eating and stick to it.

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Replace sugary drinks with water. Avoid using food for comfort, such as when you are upset, angry or stressed. Explore other healthy ways to cope with these feelings, such as going for a walk, reading a book, having a bath or listening to music. Look at the facts — for instance, although it might be easy to eat a family-sized block of chocolate in one sitting, it will take 2.

Simple ways to be more active energy out Although we may make excuses such as being too busy or tired, remember, physical activity does not have to be overly strenuous. Try these simple suggestions: Incorporate moderate intensity activities into your day — go for a walk, do some gardening or mow the lawn. If you drive to work, walk or ride your bike. If you need to drive, try to include some movement into your day. Talk to your doctor or nurse about your goals.

Your doctor or nurse can help you develop a healthy eating and physical activity plan. Once you lose weight, your resting metabolism how many calories you burn at rest goes down. At a lower weight, your body needs fewer calories to sustain itself. If you want to continue losing weight, you may need to adjust the amount of calories you eat and drink every day and your level of physical activity.

However, if you are eating healthy foods and getting regular physical activity but are still struggling with weight, you may want to talk to a doctor who specializes in obesity or weight management. It can also be challenging to keep off weight that you have lost. For more information about weight loss, call the OWH Helpline at or check out the following resources from other organizations:. Fatima Cody-Stanford, M. Department of Health and Human Services.

Citation of the source is appreciated. This content is provided by the Office on Women's Health.

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