Weight Loss

An improved diet and fitness programme can help you achieve weight loss and gain good health. Losing weight is a realistic goal with the right tools. Armed with a healthy diet, a fitness programme and determined mindset, you'll succeed.

Am I a healthy weight?

To check whether your weight is within the healthy range for your height, calculate your BMI, or Body Mass Index. There are automatic calculators online, or alternatively, you can do the calculations yourself. Your BMI is your weight in kilograms divided by your height in metres squared.

ie. If you are 1.6 metres in height and weigh 60 kilograms, divide 60 by 2.56 (1.6 multiplied by 1.6). Your BMI is 23.4.

A BMI between 20 and 25 is considered to be normal, while people with a BMI over 25 are considered overweight and those with a BMI over 30 are obese. If your BMI is below 20, you are underweight. Note that this system doesn't take into account how much of your body mass is muscle (which weighs more than fat).

The weight loss journey
Once you have established that your health and general wellbeing would benefit from losing weight, it's time to kickstart your weight loss plan with new, improved eating habits and a fresh exercise routine. Follow our top ten tips for healthy weight loss:

1. Consult a doctor or registered dietitian before making any drastic change to your diet. An expert will determine whether your weight loss plan is safe and discuss any existing health conditions. Remember, it is unsafe to lose weight too quickly.

2. Prepare yourself psychologically. The mind can be a powerful ally in your weight loss journey, but it can also lead you astray. Consider questions such as: Why am I wanting to lose weight? Am I really motivated? What will I do if I go off track? Have some back-ups ready for those times when you lose motivation, feel depressed or face temptation! For instance, you could replace a chocolate cake fix with a relaxing bath, phone call to a friend or a tasty berry smoothie.

3. Formulate your plan of attack. For long term weight loss (that is, to lose weight and stay at a healthy weight), you will need to make changes which are sustainable. Weight loss success means making significant lifestyle changes in what you eat, how much you eat and your level of physical activity. As a general rule, avoid processed foods and get back to basics with wholegrains, quality sources of protein, 'good fats' and plenty of fresh fruits and veggies.

4. Keep in mind all the positives associated with losing weight. A diet isn't just about changing the way you look: in a matter of weeks, most people experience increased energy, reduced health risks, improved self-esteem and better sleep patterns.

5. Set realistic goals. Don't set yourself up for disappointment by striving for impossible goals or setting an unhealthy goal weight. Small goals are more attainable and will make you stay motivated as you succeed at reaching each goal weight. A healthy rate of weight loss is between 1 and 1.5 kilograms per week. Talk to your doctor or dietitian to establish your healthy weight.

6. Learn about foods. Arm yourself with knowledge about foods that are healthy and low in sugar, saturated fat and salt. These will form the basis of your healthy diet. Try not to get hung up on kilojoules and portion sizes, although these can be useful when first starting out to let you know how much you should be consuming. There are many online guides outlining how many kiloujoules per day you will need.

7. Avoid fad diets. They are just wrong. The only diet that will work is one that is sustainable and gives you enough energy to get active and enjoy your life. Going on an extreme diet may work in the short term, but it will certainly send you on a spiral of yoyo dieting. Make sure you choose foods that you enjoy and learn how to cook creative, simple meals. Healthy foods can be delicious too!

8. Find some form of exercise or sport that you love. Exercise shouldn't be a word that you dread. Find something that you enjoy doing and stick with it. You may even find yourself enjoying it! Take a brisk walk in the park, a bikeride to the beach, a class at your local gym or join a social sports team.

9. Learn how to spot your emotional eating triggers. Adopt a healthy diet and a good attitude towards food. Your relationship with food is an emotional one when you eat in response to how you're feeling. Sometimes, it's easier to eat than deal with strong emotions or stress. Once you know your triggers, develop strategies: take a walk round the block, call a friend, do 100 jumping jacks, read a chapter of a gripping thriller. Distraction is the key.

10. Don't check your weight every day. You shouldn't obsess over the numbers on the bathroom scale. Your weight will fluctuate, so try a weigh-in once a week, at the same time each week. More importantly, though, you will notice your clothing getting looser, your muscles feeling firmer and stronger, and your energy levels and mood lifting. These are the real measures of success!

Losing weight may not be easy, but you will get there. If it was simple, there wouldn't be a multi-billion dollar global diet industry and thousands of people struggling to achieve an unrealistic weight in an unhealthy way. According to Eating Disorder Services, 64% of normal weight women and 23% of normal weight men with no history of weight problems are currently on a diet. With media images of women setting impossible standards for all women to aspire to, and talk of an obesity epidemic in New Zealand, it's no surprise that we're a society obsessed with losing weight and re-shaping our bodies. Treat your body well and see the results.

Losing weight in a healthy way takes hard work and dedication, but it is possible, and by adopting a healthy lifestyle, you'll be set for life!

Looking for more information? Find New Zealand weight loss and New Zealand diets in the NZS.com directory.

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Lifestyle images from Flickr: Purple Flowers, Yoga and Wine.