Two previous articles in this mini-series on problems of excess weight (FoodToday 37 and 38) considered the physical, psychological, social and economic consequences. Those articles advised that nostrums and snake oils have no value and stressed that losing weight deliberately is not easy and gave some practical advice on how to achieve weight reduction. But how to keep your weight under control, that is the question.

This article is not talking about the cosmetic (bikini) slimmer. They almost inevitably relax at the end of summer when thicker clothes hide excesses. The important message to them is to try to keep the weight under control. The so-called ‘yo-yo’ dieting is not health giving, but recent studies have shown that equally it does no harm.

No, this article deals with those who have managed to reduce their weight by at least 5-10%, which is the smallest reduction that has any significant health benefit. However, that health benefit only lasts for as long as the weight loss is maintained. The important point is to maintain that weight loss indefinitely, or, if possible take a further series of steps down until you reach the optimal range of weight for height.

People should never be fooled into thinking that this will be easy. The only way is to change the lifestyle significantly.

The previous articles have stressed that not only is there an immediate fall in energy use during dieting, but that, as the weight stabilises at the lower level, there is a permanent fall in the resting metabolism and in the energy required for body activity. This means that the energy input/output balance needs to be adjusted, otherwise the weight will automatically rise.

The energy input/output balance for the new healthier lifestyle should be altered by both increasing the energy used (exercise) and reducing the intake (food). Below some practical suggestions.

Overall
a.	The change is not for just days or weeks but for life, a longer healthier life.
b.	Plan in advance how it can be achieved within the framework of the preferred lifestyle. If is not compatible with a realistic lifestyle, experience shows it will not be sustained. It is usually possible to find a compatible solution with pre-planning. We are all creatures of habit, make sure the habits are good ones.
c.	Keep a regular weekly check on the weight. By adjusting exercise and eating level maintain the weight within a 2-3 kg range.
Increasing energy output
a.	Experience shows that regular exercise is a vital component. Very few manage to keep their lower weight unless they undertake regular exercise. Exercise helps the energy balance, improves heart and lung function, reduces self-pity, boredom and snacking time.
b.	The higher the exercise level the better, but even walking or cycling rather than using cars or buses, and using stairs not lifts regularly helps.
Reduce food intake
a.	Work out a pattern of meals that suits. Some find that a healthy large breakfast reduces excesses later in the day. Most find three balanced meals, two smaller ones and one main meal is adequate.
b.	Reduce calorie intake by reducing fats and alcohol. Both are energy dense and do not keep hunger away for long. Choose complex carbohydrates particularly fibre containing ones.
c.	Reduce portion size and choose a smaller plate as it gives you the impression of eating more.
d.	Eating 5 helpings/day of fruit and vegetables helps keep weight under control and is healthy.
e.	Do not forgo work related or celebratory meals. Plan ahead to allow for some calorie latitude. At the special meal, careful selection and small portions can avoid problems.
f.	Try to work out any causes for indiscreet eating and avoid them.

It works and it is worthwhile. “Have a good day” “Have a good lifestyle”

FOOD TODAY 09/2003