Diet And Weight Management For Women

A healthy weight is important for good health.  Approximately 55% of Australian women are overweight or obese.  There are many fad diets around promising fast weight loss solutions, however these can do more harm than good. 

Assessing your weight

A healthy weight for women is usually defined as a Body Mass Index (BMI) of between 18.5 – 25, and a waist circumference of less than 90cm. For women who are overweight, research shows that losing just 5-10% can significantly improve weight-related medical conditions such as diabetes or high blood pressure.

Effects of being overweight

• Excess weight can increase the risk of weight-related medical conditions such as:
• high blood pressure,
• weight related cancers such as breast and ovarian cancer,
• gallstones
• stroke, heart attack and angina,
• sleep apnoea,
• diabetes,
• back and joint pain,
• asthma and more.
• 
  

Excess weight can also affect body image, confidence, fertility and continence.

Causes
Your genetics, medications, medical conditions, hormones and physical activity can all impact your metabolism thereby impacting the number of kilojoules that you require each day. Weight gain is caused by consuming more kilojoules than are being burnt by your metabolism and physical activity. The greater difference there is between your kilojoule intake and expenditure, the faster you will gain weight.

Treatment
Weight loss occurs by consuming less kilojoules than those burnt by your metabolism and physical activity. However, it is essential that fad diets are avoided and that you still meet all nutritional requirements. Don’t follow diets which cut out any of the core food groups. Your weight loss diet should include lean protein foods, wholegrains, low fat dairy products, fruit, vegetables and healthy oils on a daily basis.

To lose weight in a healthy way, try the following:

• decrease your portion sizes,
• limit treat foods which are high in saturated fats and excess sugar,
• limit alcohol,
• avoid using food for comfort,
• replace sweetened drinks with water,
• increase incidental activity by walking at least 10,000 steps each day,
• reduce recreational time spent watching television or computer screens, and
• increase planned physical activity which elevates your heart-rate by joining a sporting team or undertaking regular exercise.

For further advice on weight loss, speak to your health care professional.

Disclaimer
The content displayed on this webpage is intended for informational purposes and is a guide only. It does not replace or substitute for professional medical advice, diagnosis or treatment.

Information contained on this webpage must be discussed with an appropriate healthcare professional before making any decisions or taking any action based on the content of this webpage.

Sources

http://daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/weight-management/
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Weight_loss_common_misconceptions?open
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Weight_loss_a_healthy_approach

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