|
Winter 2009
Ditch strict diets for better weight loss
|
Going on a “diet” is one of the most common ways people attempt weight loss, however the escalating rate of overweight and obesity indicates strict diets just don’t work! A new study confirms that making changes to your usual food intake leads to better weight outcomes than being “on a diet”.
A recent US study among 1071 women aged 45 and over showed those who were ‘on a diet’ were more likely to be overweight or obese than those who moderately restricted their usual dietary intake. The dieters also had a higher tendency to overeat than non-dieters. This study supports the theory that restrained eating, rather than dieting, may contribute more to successful weight management. |
 |
When dieting, the initial rapid weight loss seen on the scales is usually due to fluid losses and the breakdown of muscle or carbohydrate stores, rather than being true body fat changes. Losing muscle lowers your metabolism, and once eating habits normalise it is common to regain the fluid and replenish your carbohydrate stores, resulting in an increase in weight on the scales - often higher than the weight you started at!
Take-home message: Adopting a sensible kilojoule-controlled eating pattern with smaller portions means you can still include your favourite foods or enjoy a meal out without compromising your weight loss efforts. Changing your perception from “being on a diet” to “following a healthy eating plan” will ensure long-term success.
An FNA Accredited Practising Dietitian can provide you with a healthy eating plan you can continue for life. By obtaining individualised advice, you will achieve your weight loss goals in a healthy and sustainable manner and be better equipped to keep your weight off in the long term. Click here to read more about our services at FNA.
Source: Journal of the American Dietetic Association, May 2009
Going 'green' with food
Two thirds of people in a recent www.foodnut.com.au poll said that environmental concerns affect their purchasing habits, with 23% of people always considering the environment when buying foods and drinks. So what does ‘going green’ really mean when it comes to what you eat and drink?
How and where food companies source their products, the environmental impact of food production with respect to water and energy usage, and the distance food travels are directly related to how some consumers now spend their money. The food industry has responded to increased consumer interest in the environmental impact of food production with increased offerings of organic or free range foods, promoting fair trade products, locally sourced ingredients and carbon foot-printing.
|
During World Environment Day on 5 June 2009, a number of companies highlighted the initiatives they have put in place to contribute toward a more sustainable food supply. Examples include Kraft which has reduced energy use at the Vegemite manufacturing plant by 39 per cent and waste by 55 per cent. They are also supplying recycled water to community projects. Other companies committed to reducing water usage and wastage in food manufacturing include Kellogg’s, George Weston foods and Coca Cola. Coles have also made a commitment to use new re-usable and biodegradable checkout bags in its stores across Australia from September 1 this year. |
 |
Lowering the impact of food manufacturing on the environment is one significant strategy that will contribute to a sustainable food supply. Actions we can take as individuals to support these strategies include:
-
Choose fresh foods more often than packaged foods
-
Shop at local farmer’s markets
-
Minimise food wastage – only buy what you need and cook what you’re going to eat. Keep an eye on best before and use by dates to ensure you use up foods before you throw them out!
-
Use leftovers to make another dish or take for lunch the next day. For example, try pureeing leftover veggies to make a warming winter soup, or chop and add to beaten eggs to make a frittata
-
Plant your own herb garden. You can even try planting your own easy to grow vegetables such as lettuce, silverbeet, carrots, tomatoes, peas and beans. If you live in an apartment, check out your local nursery for specially designed herb and plant pots that allow you to effectively grow your own herbs and vegies in small spaces
-
Keep a compost heap for biodegradable food scraps
-
Use containers to pack food for work, rather than using plastic wrap. Click here for our range of spill proof, portion control Lock n’ Lock containers.
Take-home message: For more tips on responsible food consumption and food waste reduction, ask your FNA dietitian for our new fact sheet at your next visit.
For additional ways to eat and cook more economically click here.
Make an appointment today! |
