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Weight Management

WEIGHT LOSS
Achieving and maintaining a healthy body weight is the key to good health and the prevention of weight-related risks such as high blood pressure, cholesterol and blood glucose levels. The result is a reduced risk of ill-health from cardiovascular disease(stroke and heart attack) and type 2 diabetes.

A healthy body weight is achieved when your energy intake(from food and drink) is balanced by our energy output(your body's activity levels), and your body mass index (IBMI) is between the levels of 18.5 and 24.9. Ask your pharmacist to explain the BMI andits measurement. It is important to approach weight loss with a sensible, practical and realistic plan that fits in with your lifestyle.

A LITTLE MEANS A LOT
Clinical studies have shown that a loss of even 5% of initial body weight can result in a significant decrease in your risk of illness or the severity of illnesses like diabetes, high blood pressure and heart disease. Weight loss also can improve breathing and sleeping patterns , increase energy levels, give a greater sense of well being and reduce joint and muscle pains

Clinical studies have shown that a loss of even 5% of initial body weight can result in a significant decrease in your risk of illness or the severity of illnesses like diabetes, high blood pressure and heart disease. Weight loss also can improve breathing and sleeping patterns , increase energy levels, give a greater sense of well being and reduce joint and muscle pains

A Weight loss of 0.5 to 1kg per week is regarded as a healthy weight loss.

GOOD ADVICE

	Change your lifestyle for you, not anyone else.
	Identify triggers that may cause you to lose control of your good eating habits and learn to manage them.
	Keep off those scales - only use scales once a month to measure body weight.
	Focus on health and wellness, rather than weight loss.
	If you stray from your normal healthy eating and activity plan do not use this as an excuse to abandon your weight management programme. It is important to get back on track to maintain a healthy weight and good health. Talk to your doctor, dietitian or pharmacist about remotivating yourself.

HEALTHY EATING TIPS


	Eat more fruit and vegetables
	Eat three regular meals per day.
	Read food labels. Select foods that are low in fat(for most foods < 5g fat per 100g food). also, look out for the Heart Foundation tick.
	Aim for a fat intake of 45g fat per day (approximately three tablespoons).
	Aim for palm-size servings of lean meat and chicken.
	Use trim milk, low fat yoghurt and lower fat cheeses such as edam, cottage cheese and 'lite' cheese slices.
	Trim visible fat from meat and remove chicken skin.
	Avoid high fat foods and fried foods such asfish and chips, meat pies and fried chicken. Avoid snacks such as potato crisps and salted nuts.
	Replace mayonnaises and oil dressings with low fat or oil-free dressings. Use less creamy sauces, sour cream and cream cheeses. Choose 'lite' versions.
	Grill, bake, strifry, BBQ or microwave - try not to fry.
	Drink at least six to eight glasses of water per day.