Your guide to healthy weight management

A healthy, holistic approach to sustainable weight management is important for overall health.

Affected areas

In general, women store body fat on their hips and thighs, while men and menopausal women tend to store fat around the abdomen.

However, genetic differences and hormone balance means that individuals can vary greatly in the areas where fat is stored on their body.

Causes

The causes of weight gain can be many and vary greatly from person to person. Some common causes include:

• Excess kilojoules from an unhealthy diet high in sugar, refined carbs, fats and processed foods
• Excess kilojoules from sweetened beverages such as juice, soft drink and sports drinks
• Excess kilojoules from alcohol
• Lack of regular physical activity
• Stress / anxiety which triggers emotional eating, and / or reduces an individual's motivation to be physically active

Other factors that can influence weight include some medications, genetics, hormonal imbalance, insulin imbalances, insomnia and menopause.

Natural therapies

The Blackmores naturopaths can help provide personalised advice and support on the most appropriate natural therapies for your needs.
Individualised Naturopathic advice may identify if you need additional support for digestion, the liver, thyroid, blood sugars / insulin or hormones.

Diet & Lifestyle Supports

Just as poor diet and lifestyle choices can contribute to weight gain, a healthy diet and lifestyle can play a big part in helping to maintain a healthy weight.

Diet

• Eat whole grain varieties of carbohydrate foods such as bread, pasta, rice and breakfast cereal, and avoid white starchy carbohydrates and sugars
• Eat 2 portions of fruit every day
• Eat 5 - 7 servings of vegetables each day
• Aim for 1 - 2 meals each week that include fish and seafood
• Include protein-rich foods with every meal such as lean meats, seafood, eggs or tofu
• Drink 6 - 8 glasses of water a day, and have water instead of fruit juice, cordial or soft drinks
• Increase your daily fibre intake from fruits, vegetables and whole grains to 30 g - start the day with a high fibre breakfast like oats or add wheatgerm to your cereal
• Moderate / minimise your alcohol intake, including at least 2 alcohol free days (and nights) each week - for example, swap out alcohol which has no nutritional benefits for a sparkling mineral water or cranberry and soda
• Eat a wide variety of nutrient dense foods each day, and each week - for example, fill up on vege snacks which have a fraction of the calories
• Don’t cut out all fats. Include moderate amounts of plant fats such as avocado on a sandwich, nuts as a snack, or olive oil on a salad
• Eat slowly to aid digestion and consider adding more foods to support gut health eg pre and probiotics, ginger and fibre
• Have small regular meals each day to manage your blood sugar levels and watch the portion sizes

Physical activity

• Give yourself time when starting a new exercise program. Plan progressive increases in your duration, intensity and frequency over a few months
• Aim for 3-5 x 30-minute cardiovascular workouts each week including activities which make you puff and utilise large muscle groups such as cycling, walking, jogging, paddling and swimming
• As your fitness improves, include interval training at least 2-3 times a week, with short bursts of more intense effort
• Include resistance training 2-3 times a week to strengthen your muscles, prevent injury and boost your athletic output
• Exercise before breakfast when you can
• Incorporate variety into your exercise program, constantly changing the activities, location and even people you exercise with
• Once in a while, include a fun element to your exercise program, such as playing outdoor games with your children, bushwalking, bodysurfing, team sports or walking your dog

However you get moving- find an activity that you enjoy

Lifestyle

• Prioritise getting enough sleep
• Plan relaxing activities into your schedule
• Manage your time well so you don't feel too busy to exercise, or prepare a healthy meal
• Use your weekends to be extra active and prepare healthy meals for the week ahead
• Find a buddy- enlist friends, family or work colleagues into your healthy lifestyle by training together, or swapping healthy recipes
• Plan your meals in advance and shop to a list

Important notes

Consult a healthcare professional if you are unsure where to start and see your doctor for a check-up before starting a weight loss or new exercise program.

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