How to be a Food Label Detective – Make informed decisions about what you eat!

Lite, All Natural, 93% Fat Free, these are just some of the common nutritional claims made by food manufacturers that are meant to be eye-catching and entice you to select their product over another variety.

Investigation Step 1: Always proceed with caution as nutritional claims can be misleading and it is important to read the whole label.

• Lite/Light – Does not always refer to fat content and can simply be a description of the colour, taste or texture.
• All Natural – Usually this product has no added colourings, flavourings or preservatives. Don’t assume something natural is always healthy. For example, cream is all natural but only healthy in moderation.
• 93% Fat Free – It is still 7% fat! Depending on the type of food and how much you eat it may or may not be a good choice.
• Reduced Fat– Indicates the fat content is 25% less than the original product though it may still be a high fat product. Remember that a ‘low fat’ product must have less than 3g fat per 100g and ‘fat free’ product must have less than 0.15g fat per 100g.
• Cholesterol Free – Does not mean the product is low in fat.

Investigation Step 2: Collect quality nutritional evidence from the Nutrition Information Panel. Download your Pocket Guide to Healthy Food.

• Energy – First look at the total energy and the amount of fat in the food. If the energy is high whilst the fat content is low, you can assume the majority of the energy would be coming from carbohydrate or sugar.
• Carbohydrate – Products with less than 10g of sugar per 100g are a good choice. If the product contains fruit (e.g. Yoghurt) allow for 25g of sugar per 100g.
• Fat – Products with less than 10g per 100g but consider the product type and serving size. Minimal saturated and trans fats are the most desirable.
• Fibre – Select high fibre products (greater than 10g per 100g).
• Salt – Try select ‘low/reduced salt’ products with less than 120mg of salt per 100g.

Remember: Use the ‘per 100g’ section of the nutrition panel to compare calories and fat between products. Check that the serving size stated is the same as yours and adjust accordingly (e.g. If a serving size of yoghurt is 100g, you may need to double it!)

Investigation Step 3: Interrogate the ingredients list, these are always listed from greatest to smallest by how much they weigh. Also, be wary of disguised names for sugar and fat including:

• Sugar – Sucrose, maltose extract, high fructose corn syrup
• Fat – Milk solids, shortening, vegetable oil

Now use your detective skills to compare products to find the guilty food criminals - the less desirable products. Try to select a product that contains less fat, sugar and overall energy and you can reduce your overall calorie intake without eating smaller portions!

Practical Tips for Healthy Eating Out

Eating out

Eating out doesn’t have to be avoided if you are losing weight or maintaining your weight losses.  Once you are at a restaurant consider these practical suggestions to support your healthy eating habits.

Eat before you go out

Eating before you go out assists in taking the edge off your hunger especially if you aren’t ordering immediately. This also helps with avoiding the nibbling that can often happen. Eating before you go out might be a piece of fruit, vegetables or a bowl of salad.

Request a glass of water upon being seated

Focus on sipping the water instead of nibbling on the bread or having a high-kilojoule cocktail.

Be the first person to order

Whether deciding on a main meal or dessert, ordering first will help you keep your resolve and stop order envy. If you know exactly what you want, skip looking at the menu.

Customise your meal

Be assertive. Don’t be afraid to order what you want, prepared the way you want. You are paying for the meal. Request that the chef reduce the oil in cooking your meal and ask for your vegetables with no butter or oil. Ask for cream, dressings or sauces to be omitted or at least put on the side. Beware not to use all the on the side dressing as this amount is often more than the amount normally placed on your meal.

Avoid fried foods

Avoid dishes that are fried, basted, scalloped, pan fried, sautéed, stewed or au gratin.

Foods to choose might say

Boiled, baked, braised, grilled, poached or roasted.

Cream!

Watch out for the “cream of…” dishes. Cream sauces, cheese sauces, gravies, hollandaise sauce should be avoided.

Quick Tip: Substitute the word ‘cream’ for ’fat’ eg: ‘Cream sauce’ becomes ‘Fat sauce’...Not so appealing is it!

Be better informed

Refer to your Fat and Calorie Counter book to find out the dietary information to assist in making healthier choices prior to eating out.  Knowing where you are eating out in advance assists with time for making healthier meal choices.

Breakfast foods

Avoid the traditional high fat breakfast items (eggs, bacon and sausages) and order fresh fruit, lean ham, hot cereals, low fat and natural yoghurts, bagels with jam or reduced fat cream cheese. If having eggs, try poached eggs and include vegetables such as spinach, mushrooms, tomato and asparagus.

When choosing steak

Choose lean steaks like fillet mignon, flank steak or sirloin and choose smaller cuts.

Lots of selection

Choose a restaurant that offers a varied menu with many alternatives rather than a limited menu.

A La Carte

Considering ordering ‘la carte’ to get the foods that you want.

Potatoes

Order a baked potato rather than chips.

Side orders

Refuse side orders such as chips if you don’t really want them. They are better not on the plate than having them there and saying you won't eat them.

Desserts

Avoid desserts, or if you are going to include a dessert, look for a fruit option. Try sharing your dessert with someone else.

Take some home

If the portion size is too big, request a take home container and put the extra in the container before you start eating. Some restaurants don’t allow the “doggy bag” – just check with them.

Eat slowly

Eat slowly to fully enjoy your meal and the atmosphere and that you didn’t have to prepare, cook or clean up the meal. Try eating half your main course and then taking a break. After the break, if you feel full take the other half home with you.

School's Back! Lunch Box Ideas

Children need to eat a variety of foods everyday to stay healthy and help them concentrate and learn at school. However, packing a lunch box and trying to keep it delicious, healthy and interesting can be quite a task for many of us - but it doesn’t have to be if you follow a few simple steps:

A lunch box should always include:

• Fruit (fresh is best, but tinned and dried are also suitable)
• Vegetables or salad ingredients
• A meat or protein food such as lean meat, hardboiled egg, fish or nuts
• Dairy foods such as a cheese slice or stick, milk or yoghurt
• Starchy food such as high fibre bread rolls, pita or flat bread, fruit bread or grain crackers
• Water (frozen water can be used as a freezer brick to keep foods cold)

Suggestions for lunch box meals and snacks include:

• Cold pasta spirals mixed with salad vegetables and lean meat e.g. ham, pastrami 
• Rice with vegetables mixed in it with lean meat e.g. ham, pastrami
• Mini pizza with cheese and pineapple
• Avocado and lemon with salad on a wholemeal wrap
• Bagel with vegemite and low fat cheese
• Corn or rice cakes with peanut butter
• Grainy crackers with slices of cheese
• Plain popcorn as a snack
• Yoghurt, low fat milk or low fat custard (freeze overnight to ensure it stays cool)
• Small packets of dried fruit and nuts as snacks
• Include extra celery and carrot sticks
• Fruit

Foods should be simple and easy to prepare, ready to eat and appetising after several hours in the lunch box. Keeping food stored in an insulated lunch box or one with a freezer pack will keep food fresher for longer - particularly important for those hot summer days.

As well as keeping lunch simple, try to encourage children to help choose and prepare their own lunch. Praise children when they choose healthy foods for their lunch box. They may even want to have a Masterchef lunch box competition between siblings for some fun and variety.

Most importantly - don’t forget your own lunch! Set a good example as children learn from their parents more than you may think therefore prepare your lunch and snacks while the children are doing theirs. Make it a healthy family approach for all to benefit from.

Healthy & Happy New Year

Christmas is over...

...So where to from here?

Research from the United States has found that the average end of year holiday weight gain is 0.5kgs and this weight increase is not reversed over the following year. Regardless of whether your festive season went to plan or could have been better, the silly season for 2010 has passed and we are faced with a new year ahead.

The New Year presents a good opportunity to re-evaluate where we are at with our health plans to set those New Year’s Resolutions. Ask yourself - what would I like to achieve in 2011? Remember, a few parties don’t make you overweight; it’s what you do the other 350 odd days of the year that matters.

Here are a couple of recommendations for getting started:

• Make sure you have a healthy environment around you - This means throw away any of those Christmas leftovers – weight loss is hard enough without having fruit mince pies, rum balls, peanuts and boxes of chocolates laying in the house. If possible, give these away to guests, neighbours or even colleagues at work.
• Set goals for what you want to achieve in 2011 - what are the greatest advantages with being healthier in 2011? It could be more energy, feeling better, looking better or improved health. Think of your resolutions as new goals for the year. Set short term goals to accompany your longer term goals.

A good way to approach this is to include goals that encompass a variety of aspects of your life:

• External goals e.g. Eating habits, food choices, exercise, shopping, reading food labels, health outcomes, etc.
• Internal goals e.g. Managing comfort eating, stress management, self-esteem, negative thought patterns, assertiveness, etc.

Write down your goals and put them somewhere noticeable (eg. office, study, fridge, back of toilet door, etc) so that you are continuously aware of your target.

Guidelines for setting goals include:

• Keep it real - Make your plans realistic and achievable. Consider your lifestyle and how reasonable your resolutions are. This may also involve starting small, for example, if you are doing less physical activity, maybe set a goal to increase this by one extra session per week and build on it weekly.
• Be specific – Set specific goals so that you know exactly what you are aiming to achieve and so you are able to measure your progress. For example, if you want to drink alcohol, how many standard drinks will you have?
• Plan – Think ahead and be prepared. This definitely applies to food and exercise – know what events or activities are coming up and re-arrange your original plan accordingly. This could be returning to work or ensuring the kids are all prepared for school.
• Anticipate setbacks - Let’s say the Christmas / New Year break didn’t go exactly to plan. Don’t worry, it’s not the end of the world! We have a new year ahead of us remember! The important thing is to remain focused. Return to your normal routine with meals and exercise as quickly as possible and keep in mind that one meal or one day is not going to make a significant difference in the overall scheme of things.
• Dealing with setbacks is part of the behaviour change process. Don't get downhearted if you experience them; see them as an opportunity to learn about yourself instead. Avoid 'all or nothing' thinking and learn to accept your mistakes and then move on. Does a musician cease playing when an incorrect note is played? Does a tennis player pack up after they serve a fault? They learn from the mistake and grow in experience so that they improve for next time.
• Reward yourself - Develop a system of non-food related rewards for behaviours that support your goals. Don't wait until the very end - set milestones and reward yourself as you go. For example, get a massage, buy a new CD or book.

Overall remember your goals and resolutions are an ongoing process, not an overnight transformation.

We hope you had an enjoyable Christmas and Happy New Year, from the staff at WWMC!

References

Antioxidants and Energy Production

Oxidation is a term used to describe energy-producing reactions within each cell of the human body. Technically speaking, it’s a transfer of hydrogen atoms or electrons from one molecule to another. The end products of oxidation are water, CO2 (carbon dioxide, which we breathe out) and energy which drives cell function. As our activity levels increase, we require more energy (oxidation reactions) and our breathing rates increase to remove the increasing CO2 levels. The types of food being eaten by an individual will also affect the level of oxidation in the body.

Oxidation also produces substances called ‘free radicals’ and our body can naturally cope with a certain amount of free radicals at any one time. However, once a threshold is reached, an overload of free radicals may cause cell damage and health problems leading to heart disease, macular degeneration, diabetes and cancer.

Free radical production is also accelerated by stress, cigarette smoking, alcohol consumption, sunlight and pollution. So our lifestyle choices can lead to added stress on our cells in the form of excessive free radicals.

The good news is that antioxidants that neutralize free radicals are found in certain foods. Antioxidant contained in nutrients include vitamins A, C, E, zinc and selenium. Other dietary food compounds, such as the phytochemicals in plants and zoochemicals from animal products, have an even greater antioxidant effect than vitamins or minerals. Phytochemicals include lycopenes in tomatoes and anthocyanins found in cranberries.

How do I achieve a good intake of antioxidants?

Antioxidants are found in abundance within grain products, fruit, vegetables and beans. Eating a range of vibrant colours in fruit and vegetables allows you to get in a variety of different antioxidants. It is always better to get antioxidants through food sources rather than through supplementation.

Foods and their Antioxidants

Carrots, squash, broccoli, sweet potato, tomatoes, rockmelon, peaches, apricot
Antioxidants - vitamin A and carotenoids

Oranges, lemon, lime, capsicum, broccoli, green leafy vegetables, strawberries and tomatoes
Antioxidant - vitamin C

Nuts and seeds, wholegrains, green leafy vegetables, vegetable oil and liver oil
Antioxidant - vitamin E

Fish, shellfish, red meat, chicken, eggs, grains and garlic
Antioxidant - selenium

Oysters, red meat, poultry, seafood, whole grains, fortified breakfast cereals, beans and nuts
Antioxidant – zinc

Common PhytochemicalsSoy, red wine, purple grapes, cranberries, tea and pomegranate
Antioxidants - flavonoids/polypenols

Tomato, tomato products, pink grapefruit and watermelon
Antioxidant - lycopene

Dark green vegetables, broccoli, brussel sprouts and spinach
Antioxidant - lutein

Flaxseed, oatmeal, barley and rye
Antioxidant - lignan

References

The Importance of Cooking with Weight Loss

Cooking – some people love it while others hate it! If you’re trying to lose weight or maintain a healthy lifestyle, you’ll quickly realise that cooking is central to your success.  Too often we are tempted to take the easy option and order take away or eat meals out which will make long term weight loss or weight maintenance very difficult.

So what is the answer? How do you make cooking less of a chore so that the excuses not to cook stop creeping in to your head?  The answer for most people who lead very busy lives is that it must be quick. But quick is not the only answer.  You must also find the motivation to get into a routine of cooking your meals each night and avoid the temptation of picking up a take away on the way home.  Finding the motivation to cook regular meals may not be easy but here are some things to think about which will help to make cooking easier:

• Make sure your meals taste good!
• Plan meals in advance so that you know what you’re making and don’t give yourself the option of having something else
• Be organised and have all the ingredients at home so that you don’t have to go to the shops on the way home
• If there are other people at home get them involved too. This will help to reduce the amount of time it takes to prepare and cook the meal
• Cook a large enough meal so that there are leftovers for lunch or dinner the next day
• Consider the health benefits. Who really knows how much or what type of fat is going into the Thai takeaway or pizza you’ve ordered
• Food portion sizes tend to be far larger when you order takeaway or eat out, which is not desirable for weight loss

Eating take-away or dining out regularly does not allow you to control your daily food intake.  You will find that your daily saturated fat, energy and salt intake will very quickly exceed your requirements which will of course lead to weight gain and other long term health problems such as high cholesterol and high blood pressure.  Like most things, eating take away and enjoying meals out is fine in moderation.  However when take away meals, which are high in calories and served in large portion sizes, become part of routine weight loss, weight maintenance and long term good health are very difficult to achieve.

Try these healthy, quick and delicious meal ideas to stop you pulling in for mid week takeaways!

Classic Chicken Stir Fry

1. Stir fry chicken breast seasoned with salt, pepper and garlic. Use a spray of canola oil for cooking.
2. Once cooked, add red capsicum, snow peas and broccoli. Add 1 tablespoon of oyster sauce and ½ tablespoon of soy sauce.
3. Remove from heat. Top with fresh basil leaves and bean shoots.

SAM: Steak, Avocado and Mushroom

1. Season steak with dried thyme salt and pepper and cook to your liking on the BBQ.
2. Spray a large field mushroom with cooking oil, cut a large red chilli in half and de- seed, then grill the vegetables on the BBQ. Trim green beans, boil the kettle and cover the beans with hot water.
3. Serve with a tablespoon of avocado, fresh coriander and a wedge of lime. 

Fish and Salsa

1. Cover fish with lemon, salt and pepper wrap in foil and bake in the oven.
2. Cut fresh basil, mint, large red chilli and spring onion and sprinkle over the fish once cooked.
3. Serve with broccolini and a side of salsa: diced tomato, cucumber, red onion + balsamic vinegar. 

Vietnamese Beef

1. In a food processor, mix one stalk of lemon grass, 2 garlic cloves, juice of 1 lime, 2 tablespoons of fish sauce and ½ tablespoon of peanut oil.
2. Thinly slice strips of beef and coat in the marinade you’ve just made.
3. Mix together shredded lettuce, grated carrot, thinly sliced cucumber, fresh mint and basil leaves.
4. Cook the marinated beef strips, serve on top of salad top with fresh bean sprouts. 

Lamb with Vegies

1. Choose lamb back strap or another cut of lamb with all the fat removed, sprinkle with equal amounts of sumac, sesame seeds and thyme.
2. Cut zucchini into quarters, sprinkle with salt and pepper and grill together with chunks of red capsicum.
3. Trim green beans, boil the kettle and cover the beans with hot water. Mix all vegetables together and sprinkle with 30g low fat feta cheese.
4. Serve as vegetables with the lamb.

A salad you won’t complain about!

1. Cook chicken breast seasoned with salt, pepper and garlic + ½ a bacon round per person all fat removed in non stick pan. 
2. On a plate place lettuce leaves, snow peas, thin slices of red onion. Top with cooked chicken and bacon pieces.
3. Sprinkle with low fat ricotta cheese and crushed walnuts (3 per person) dress with balsamic vinegar.

Mexican Beef Cups

1. Cook beef strips in a frying pan using spray oil.
2. Add small pieces of broccoli and capsicum and stir in burrito mix (adding water to make it saucey).
3. Serve in lettuce leave cups with a dollop of low fat sour cream and topped with freshly diced tomato.  

Bon Appétit, send us through your favourite healthy recipes!

Small Loss in Weight, Big Difference to Health

Although it is a widely communicated fact that being overweight increases your risk of developing a number of serious health conditions, what isn’t so well known is how even small a loss in weight can make a big difference to your overall health!

Recently, there have been a number of scientific studies published that reveal a small loss in weight (5-10% of initial weight) results in significant improvements in blood cholesterol blood pressure and blood sugar control. For example, those who are considered overweight at 80kgs, will be significantly healthier just 4 to 8kgs lighter. Also, these small reductions in weight reduce the risk of osteoarthritis and risk of contracting some cancers and other chronic diseases.

 

A recent study (involving 500 men and women at risk for type 2 diabetes) showed that the onset of diabetes in this group was avoided during the study when subjects achieved these 5 outcomes:

1. Weight loss of 5-10%
2. 30-45minutes of physical activity on 4 – 5 days a week
3. Low fat diet (<30% total calories)
4. Low saturated fat intake (<10% total calories)
5. 15g fibre per 1000 calories (for example 1 medium apple = 3g fibre, 1 slice of wholemeal = 2g fibre, ½ cup of mixed vegetables = 4g fibre and 2 tablespoons of muesli = 3g fibre)

While these 5 simple actions led to an avoidance of type 2 diabetes in this study, they may look like ominous changes to some (particularly those who may have attempted this sort of lifestyle change in the past). However, with diabetes being a key contributor to death and disability around the world the benefit of these changes far outweighs the challenge of implementing them.

While it’s clear that small amounts of weight loss results in many long term health benefits, taking the first step can be difficult. Before attempting to lose weight, exercise more, decrease fat and increase fibre in your diet, consult a dietitian. Their expert advice will help to ensure you’re your on the right track. Remember it only takes 5 – 10% of your initial weight to make some dramatic health improvements.

Adapted from: LaFontaine, TP. Roitman, JL.http://www.vhct.org/case2500/benefits.htm

References

Healthy Eating for Healthy Weight Loss

To lose weight the healthy way you need to eat a balanced diet at all times. The following tips will help you lose weight without compromising your health:

- Eat every three hours so you don't feel hungry (as an added bonus, your metabolic rate increases by approximately 5% every time you eat). Don't skip any meals (especially breakfast) and try and finish your last meal before 8.00pm.

- Your main meals should be portioned as follows: at least half of a small plate of vegetables, a quarter of a plate of starch type products (e.g. rice, pasta, potato, corn, and noodles) and a quarter of a plate of lean cooked meat. See the graphic to the right.

- Limit your intake of dietary fat, especially saturated fat. You can achieve this by choosing low fat dairy products, trimming visible fat off meat, taking the skin off chicken and choosing lean cuts of meat (meat with minimal visible marbling). When you are preparing your meals, choose low fat cooking methods such as dry baking, roasting, barbecuing, stir frying, steaming, poaching or microwaving.

- Consume at least two pieces of fruit every day (avoid dried fruit and fruit juice as they are high in calories). A calorie counter book is a useful tool for finding fruits that are low in calories, or visit the Calorie King online calorie counter.

- Eat at least five cups of salad and vegetables every day. Salads and vegetables are great for adding bulk to your meals.

- Limit your intake of foods that are high in sugar and fat. Not only are these foods high in calories, but they won't sustain your energy levels for periods of time. Examples of foods that are high in sugar and fat include cakes, biscuits, chocolate, lollies and takeaway meals.

- Maintain variety in your diet by experimenting with different herbs and spices, sauces and marinades.

- Drink 6 - 8 glasses of water every day. Limit drinks that are high in energy such as soft drinks, cordial, sports drinks, flavoured milk drinks and cafe drinks such as full cream lattes, cappuccinos and hot or iced chocolates.

Planning Nutritious Meals

Good nutrition requires planning:

- Make a shopping list of foods that you need to purchase, then take the shopping list to the supermarket and stick to it. Don't shop when you are hungry as you are likely to purchase foods that you don't need.

- Read food labels and choose alternatives that are lower in fat and sugar.

- Prepare healthy meals at home and take them to work: you may need to purchase an insulated lunch box.

- Look through recipe books or find healthy online recipes through Taste or the National Heart Foundation. It's important to enjoy variety in your diet.

- Modify your favourite recipes by substituting high fat ingredients with low fat alternatives, or by reducing the amount of high fat ingredients.

And don't forget that you can't lose weight the healthy way through calorie restriction alone. If you try and lose weight through calorie restriction alone you will lose more water and muscle tissue than body fat. Losing muscle and water may look great on the scales, but it slows your metabolism and makes it easier for you to regain weight (see our article Can You Lose Weight Without Exercise for details).

To lose weight the healthy way you need to eat well AND exercise, specifically perform 250 minutes of moderate intensity activity per week. (Moderate intensity exercise is defined as a level where your breathing rate is elevated, but you can still carry out a conversation.) A great way to start an exercise program is to walk around your neighbourhood.

If you need professional assistance with your eating and exercise program, it's a good idea to make an appointment with a Dietitian.

10 Tips for Weight Maintenance

If you've worked hard to achieve your weight loss goal, you'll want to enjoy your healthy weight for life. Here are our top ten tips for weight maintenance:

1. Monitor Your Weight

Check your weight each week (don't weigh yourself too often it's natural for your weight to fluctuate daily). Use your bathroom scales, or find a pair of pants that are comfortable at your goal weight and identify if they get significantly tighter or looser.

It's normal for your weight to fluctuate by 1-2 kilograms, but if you notice your weight increasing on two or more consecutive weeks try one (or a combination) of the following three actions:

1. Decrease your calorie intake
2. Increase the duration and / or frequency of your exercise sessions
3. Be honest with yourself: are there any areas of your lifestyle, behaviour or environment that have changed?

You should set an upper and a lower limit on your weight (a Dietitian can help you set appropriate limits). If you hit your upper or lower limit, seek professional help from a Dietitian or Doctor as soon as possible. And don't procrastinate for too long - it's much easier to reverse a 1-2kg weight gain than it is to reverse a 5-7kg weight gain!

2. Monitor Your Eating Patterns

Keep a food diary to ensure that you are eating the right amounts of food from each of the five food groups. It may sound tedious, but a food diary helps you to check that you are eating regularly. Try to maintain a consistent eating pattern, including weekends and holidays.

3. Exercise

To maintain your weight you need to exercise at a moderate intensity (a rate at which your heart rate is elevated but you can still carry out a conversation) for at least 250 minutes per week. Try walking for 30 minutes on five days of every week. For the fitter members of the audience, you can try vigorous cardiovascular exercise such as jogging for 20 minutes a day on three days of the week.

If you want to change the shape of your body or strengthen your muscles, try resistance training, or performing exercise against an opposing force such as water, free weights, weight machines, a theraband, a fit ball or even your own body weight. Resistance training increases the proportion of lean body tissue (muscle) in your body contributing to a higher metabolic rate, as well as improving your posture, flexibility and strength. If you are interested in starting a resistance training program, it's best to have a program designed by an Exercise Physiologist or a personal trainer.

4. Continue to Set Goals

The goal of weight loss is change, whereas the goal of weight maintenance is no change. It can be hard to maintain your resolve when you don't see results for the effort you are putting in. To account for this, try setting other life goals that are better enjoyed at a lower weight (e.g. joining a community walking group or travelling).

5. Reward Yourself

When you were losing weight you were probably enjoying the associated rewards: complements from friends, the excitement of fitting into smaller clothes and a dropping body weight. You'll have to devise a new set of rewards to keep you motivated during weight maintenance: treat yourself to a massage, buy a book or have a manicure of pedicure at the end of every month. You'll need to reward yourself for at least the first few years after weight loss.

6. Enlist Support

While you were losing weight it's likely that you received encouragement from family, friends and health professionals. Weight maintenance can be just as difficult as weight loss at times - and it can be a more isolated process. But it doesn't have to be that way. Tell the important people in your life that maintaining your healthy weight is important to you, and that you'd like their support and encouragement for the long term.

7. Stay Vigilant

It's easy to become complacent when you achieve your weight loss goal. People sometimes fall into the trap of thinking, "I can have an extra scoop of chocolate ice cream - I've lost a lot of weight and I'm feeling really good". Just because you've lost weight it doesn't mean that extra calories don't add up anymore!

It's important to treat yourself from time to time, but it's also important to recognise when extra treats are creeping into your diet too often. By keeping a food diary (or just listing your treats on a notepad) you can identify how frequently you are indulging. You should consume no more than 2-3 treats per week, and try to limit your treats to a 200 Calorie portion.

8. Be Organised

It's hard to manage your weight when the rest of your life is in chaos. Leave plenty of time to relax, sleep, shop for healthy foods, prepare healthy meals and exercise.

9. Maintain a Healthy Level of Self Esteem

Don't link how you feel about yourself to your weight. Be happy with you weight and proud of the weight loss that you have achieved.

10. Don't Use Food to Stabilise Your Moods

If you are feeling stressed or upset, find a non-food related way of calming yourself - go for a walk or call a friend.

Lastly, don't forget that weight maintenance can be just as challenging as weight loss (if not more so in the first two years). But it gets easier with time, and by following our advice you will be well on your way to success.

How Much Dietary Fat Should You Consume During Weight Loss?

Fat contains twice as many calories as carbohydrate and protein, so it makes sense to reduce the amount of fat in your diet if you want to lose weight.

However you shouldn't eliminate all fat from your diet. Your body needs some fat for vitamin absorption, hormone regulation, the health of your heart and the protection of your vital organs. And you need some fat in your diet to enjoy the flavour and texture of your food.

How Much Dietary Fat Should I Consume During Weight Loss?

Females:
Fairly healthy with normal cholesterol and triglycerides: 40g fat per day
At risk of heart disease, high blood pressure or diabetes: 30g fat per day

Males:
Fairly healthy with normal cholesterol and triglycerides: 50g fat per day
At risk of heart disease, high blood pressure or diabetes: 40g fat per day

How Much Dietary Fat Should I Consume to Maintain a Healthy Weight?

Fats should not contribute to more than 30% of your daily calorie intake, but many Australians consume more than 40% of their daily calorie intake from fat.

Assuming that you will remain fairly active when you reach your weight loss goal, you should consume the following levels of dietary fat:

Females: Fairly healthy with normal cholesterol and triglycerides: 65g fat per day
At risk of heart disease, high blood pressure or diabetes: 55g fat per day

Males: Fairly healthy with normal cholesterol and triglycerides: 85g fat per day
At risk of heart disease, high blood pressure or diabetes: 70g fat per day

To find out how much fat is in your favourite foods, visit the Calorie King website.

In summary, it's important to moderate your intake of dietary fat but don't eliminate it completely. Choose foods that are high in healthy fats such as monounsaturated, polyunsaturated and omega-3 fats. And limit your intake of foods that contain unhealthy fats (saturated and trans fats) as they increase your blood cholesterol levels.

Non-Hungry Eating: How to Take Control

If you eat when you aren't hungry you may be finding it difficult to lose weight. Here are some tips to help you fight the urge to eat when you aren't hungry, a habit which we call 'non-hungry eating':

What are Your Eating Cues?

When you understand why you eat when you aren't hungry you can take positive steps to prevent it from happening again. Do you eat when you are feeling down or lonely? When you are engaging in certain habits or activities? Because the weather is gloomy? Or simply because food is put in front of you?

Next time you catch yourself heading to the pantry when you aren't hungry, think about your motivations for wanting to eat. Then you can work toward re-gaining control of how you respond to your cues. Try removing the cue (e.g. take the packet of chips away from the TV room if you eat when you watch TV). Or you can actively respond to the cue in a different way (e.g. call a friend instead of heading to the kitchen when you are bored).

Don't be disheartened if you don't succeed in changing your habits straight away. Change is a process that takes time, dedication and the courage to persevere - even when you don't succeed.

Measure Your Hunger

Be aware of when you are engaging in hungry eating because hunger is an appropriate cue to eat. To ascertain your level of hunger, try using the following scale to rate your hunger before eating, then five minutes after you have started eating and then again when you have finished your meal:

Rating / Physical Sensation
1 Starvation, physical pain
2 Definite physical symptoms: headache, low energy, light headed feeling, empty stomach
3 Beginning of physical signs of hunger
4 Could eat if suggestion was made
5 Neutral
6 Satisfied
7 Feel food in stomach
8 Stomach protrudes, beginning of mood alteration
9 Bloated, definite mood alteration
10 Definitely full: physical pain and numbness

People who are successful at weight loss generally wait until they are at a rating of 2 or 3 before they eat, and then they only eat to a rating of 6.

Remember that you are in control of how you respond to your eating cues. And when you control how you respond to your eating cues, you can start to control your weight.

Reference: Kausman, R. 1998. If Not Dieting, Then What? Allen & Unwin

Eating Out: How to Keep it Healthy

With large portion sizes and high fat foods filling many restaurant menus it can be difficult to make healthy choices when you eat out. But it's certainly not impossible. Here are some practical tips to help you stay in control when you are eating out:

Choosing a Restaurant

If you are organising a night out at a restaurant, research the options and make an informed choice:

- Look at restaurants' menus online and choose a restaurant that offers low fat and low calorie dishes such as grilled fish and chicken, salads, vegetables and pasta with tomato-based sauces.
- Choose a restaurant that is willing to support your eating goals. Call ahead and ask if the restaurant has a flexible chef who is willing to reduce the fat content of their dishes.
- Avoid restaurants that feature 'all you can eat' specials or buffets. Even with good intentions, it's hard to resist the variety of foods on offer. Studies show that most people will eat more when offered a variety of appetising foods, often with the intention of maximising their value for money.

At the Restaurant

Even if you don't choose the restaurant you eat at you can still control what you eat:

- Have a healthy snack before you leave home (e.g. fruit, dry biscuits or a sandwich). That way you won't arrive at the restaurant feeling hungry, you be more selective about your food choices and feel satisfied with a smaller amount of food. You can save money - and calories!
- Request a glass of water upon being seated instead of nibbling bread or consuming a high calorie alcoholic drink.
- Eat slowly to enjoy your meal and the restaurant's atmosphere. Allow 15-20 minutes to eat your meal and take a break when you begin to feel satisfied. If you feel satisfied after this break, take the rest of your meal home to enjoy later.
- Focus on non-food related pleasures such as the fact that you do not have to cook or clean up. Concentrate on the conversations you are having with family or friends.

Choosing Dishes

- Order first to maintain your resolve. Avoid discussing the menu with other people and if you know what you want before you arrive at the restaurant don't even look at the menu.
- Ask your waiter questions about the restaurant's ingredients and preparation techniques. Customise your meal and have it prepared to your liking. Don't be afraid to assert yourself - you are paying for the meal!
- Refuse side orders if you don't want them: if they appear on your plate you are likely eat them.
- Request minimal oil or butter in your meal (even when you are ordering vegetables, as chefs often add oil or butter). Ask to forgo cream, dressings or sauces, or at least ask for them on the side.
- Choose potato dishes carefully. If you are having baked potato as a main dish, choose low fat toppings or ask for sour cream on the side. If you are having potato as a side dish, your best choice is boiled potato, followed by mashed.
- Choose lean steak with cuts such as fillet Mignon, flank steak or sirloin. Try splitting the steak into two smaller portions: you may find that you have enough for another meal!
- Refuse bread altogether; or at least ask for plain bread instead of garlic or herb bread.

So you can stay in control of what you eat, even when you are eating out.

Five Tips for Easier Weight Loss

When it comes to changing your lifestyle, it's human nature to look for the easiest option. So why not make the easiest option the healthiest option? Here are five tips to get you started:

1. Write a meal plan Create a weekly meal plan that accommodates your daily appointments, work commitments and children’s activities. On nights where time is precious, schedule in leftovers from the night before. Leftovers are a better option than takeaway meals as they are more nutritious and lower in calories - and they will save you money. No plan = no organisation, and no organisation = stress. And stress can make weight loss very difficult!

2. Include snacks in your meal plan To maintain your metabolism you need to eat every 2-3 hours (see our post about meal timing for weight loss). When choosing snack foods, plan nutritious foods from the five food groups, and make sure you serve yourself enough to leave you feeling satisfied for at least two hours. See our article on healthy snack ideas.

3. Write a shopping list – and stick to it! Compile a shopping list from your weekly meal plan. Shop once or twice a week to keep your pantry and fridge stocked with the ingredients you need. If you follow your list when shopping, you will be less likely to make impulse purchases.

4. Organise your pantry and fridge Keep commonly used foods in easily accessible spots in your fridge and pantry. And place calorie dense foods such as biscuits, chips and chocolate at the back of the top shelf of your pantry away from sight.

5. Plan your exercise When you are busy exercise can be the first thing to disappear from your 'to do' list. By scheduling exercise sessions on a weekly planner or diary, you are reserving this time to work on your health and fitness before you fill it with other duties. You make time for events such as medical appointments, work meetings, and coffee with friends – why not make an appointment with yourself (or with a friend or personal trainer) to exercise? It's just as important! Schedule slot for exercise and adjust your other commitments to accommodate it.

Healthy Eating on a Budget

You don't have to compromise your health to reduce your food bill. Here are some tips to help you buy low fat and nutritious food without paying top dollar:

Shop from a list Make a meal plan at the start of each week and decide what you need to purchase to make your meals. If you can be organised at the beginning of the week you won't need to shop at smaller, more expensive food stores. And if you have a weekly menu plan and ingredients to hand, you will be less likely to eat out at restaurants or buy take away foods on the way home from work.

Shop at fresh fruit and vegetable markets Fresh fruit and vegetables from specialty markets last longer (and taste better) than items purchased at large supermarket chains. Purchase fruit and vegetables that are in season (see the seasonal availability of fruits and vegetables).

Don't shop when you are hungry If you are hungry when you shop, you are more likely to buy items you don't 'need'.

Buy in bulk Buy non perishable items such as cereal and pasta in bulk at large supermarkets.

Shop online You'll be less likely to make impulse purchases if you shop online. And if you shop online from home you can check what is in your fridge and pantry to save doubling up! Woolworths and Coles have shops online.

Prepare meals yourself Buy fresh ingredients and prepare meals yourself rather than buying takeaway foods or pre-prepared items. By preparing your own food you can save calories - and dollars. Take a look at the following items that become more expensive as the amount of processing increases:

Potatoes (150g)
Potatoes 25c
Frozen chips 50c
150g potato crisps $2.99

Oats (40g)
Rolled oats 10c
Corn Flakes25c
Breakfast bar 95c

Chicken (100g)
Frozen whole chicken 35c
Raw whole chicken 50c
BBQ chicken 70c
Pre-made chicken kebabs $1.80

Apple (100g)
Apple 40c
Packet of sultanas 90c
Fruit bar $3.20

There are lots of online resources for quick and healthy recipes, including the National Heart Foundation Recipe Guide.

So it's no more expensive to eat healthy food - it just takes a bit of preparation and planning.

Fast Weight Loss: Why it Doesn't Work

Fasting diets generate fast but false results. Here's why:

You lose fluid, not fat And any fluid lost will return as soon as the fast is completed, in other words you'll re-gain any weight that you lost.

Lowered metabolism During fasting your metabolism slows by up to 40% to prepare for starvation, so when you eat normally again your body burns fewer calories and you gain weight.

Hunger and lethargy Fasting leads to hunger and cravings - not what you need when you are trying to lose weight! And when you drastically cut your calorie intake you will feel weak, making it even more difficult to maintain your resolve to lose weight.

Yo yo dieting Fasting often leads to cycles of weight loss and weight gain called 'yo yo' dieting. 95% of people who go on fast weight loss diets regain any weight lost - plus more - within two years (1).

Abstinence leads to binging When your food intake is restricted you experience physical and emotional deprivation. This compels you to eat, which commonly leads to overeating or binging. As a result, you are likely to feel sensations of guilt and failure. This often becomes a cycle which is difficult to break and has devastating effects on your self esteem (1).

Nutritional deficiencies Prolonged fasting may lead to nutritional deficiencies. For example, if you don't consume enough calcium you may be at risk of osteoporosis, or if you don't consume enough fibre you may experience constipation.

Poor Health Fast weight loss is bad for your health because it:
- Increases your risk of medical complications such as gallstones, gout and constipation (2)
- Lowers your immunity
- Leaves you deficient in important vitamins and minerals.

Impracticalities Fast weight loss involves restricting food intake to the point where you are constantly hungry and lack the nutrients you need to maintain physical health and energy levels. This situation can't be sustained in the long term. Plus fasting makes it difficult to carry out normal social interactions - people who are dieting often avoid social situations and family mealtimes, leading to feelings of isolation and loneliness.

Some people claim that fasting can help rid your body of 'toxins' (i.e. the food you eat). 'Toxins' occur naturally in your body, and your body has fantastic systems to cleanse itself (your kidneys and liver).

Healthy Weight Loss

A sensible weight loss goal is 0.5 - 1kg per week, and the best way to achieve this is to make healthy changes to your eating and exercise habits. These changes should always be sustainable - that way you will lose weight and keep it off.

References:
1. Why Diets Don't Work, Eating Disorders Foundation of Victoria
2. Rapid Weight Loss Linked to Gallstones, Flinders Medical Centre

Meal Timing for Weight Loss

If you are trying to lose weight (or maintain a healthy weight) you need to eat approximately every 3 hours and consume five small meals a day. If you consume less than five small meals a day your metabolism will slow making it difficult for you to lose weight. At the Wesley Weight Management Clinic we recommend eating at the following times:

• Breakfast: 6.00am - 8.00am
• Morning Tea: 10.00am - 11.00am
• Lunch: 12.00pm - 2.00pm
• Afternoon Tea: 3.00pm - 5.00pm
• Dinner: 6.00pm - 8.00pm (try and finish your last meal before 8.00pm).

If you leave more than three hours between your meals you may feel hungry - and it's very difficult to maintain your resolve to lose weight when you feel hungry all the time! Plus when you know when your next meal is, you are less likely to turn to convenience foods.

Healthy Meals

A healthy meal or snack is small in portion size but fills you up for at least 2-3 hours. So next time you are tempted to grab fast food on the run or reach for the biscuit jar at work, ask yourself, "Is there a better choice I could make to help me get through the day?". Then try the following:

- If your meal or snack won't fill you up for at least two hours, consider more healthy options. Low fat, low GI snacks with protein will help you feel full for longer: try low fat yoghurt, fruit, light cheese and wholegrain crackers.

- If it's less than three hours before your last meal, think about your real motivation for eating. Ask yourself questions such as, "Am I really hungry?" and "How will I feel afterwards?". You may find that you are engaging in non hungry eating.

- If you have a tendency to eat out of habit, i.e. you tend to snack at certain places or times of the day, think of ways to break these habits. For example, don't keep a stash of chocolate in your top drawer at work.

- Don't attach emotions to food. If you eat when you are stressed or bored; think about alternate, non food-related ways to improve your mood such as going for a brief walk.

- Before you eat, sit down and place your food on a plate: that way you are more likely to acknowledge the calories.

Eating the right foods at the right time can make a huge impact on your weight loss efforts. For more information, see our article Five Tips for Easier Weight Loss.

Habitual Eating: How to Break the Cycle

Here are some tips to help you outsmart habitual eating and take control of your weight:

Eat Slowly

People who eat quickly are twice as likely to be overweight than those who eat more sensibly. And people who eat quickly and eat too much are three times as likely to be overweight than those who eat more sensibly (1). Here's how to eat in a more controlled manner:

- Allocate 20 minutes for main meals and 10 minutes for snacks
- Put a jug of water on the table and sip water throughout your meal
- Put your cutlery down between mouthfuls
- Cut your food into small bite sized pieces and eat one piece at a time
- Increase the number of times you chew your food before swallowing
- Pause in the middle of meals or between courses
- Talk during mealtimes: people who do so are often still eating after their companions have finished.

By eating slowly, you give your taste buds time to register the flavours in your food. Plus you experience a greater sense of control as you have more time to decide how much food you will eat.

Portion Your Food

Most people use visual cues to tell them when to stop eating, so when a big portion is placed in front of them they eat the whole lot (2). Some tips for limiting your portion sizes are:

- Serve yourself in medium sized portions from the stove (if your serve sizes are too small you will return for second helpings) and avoid placing dishes on the table.
- Eat your food from a plate to increase your awareness of how much you are eating: don't eat out of bags or containers.
- Remove any leftovers as soon as possible after eating. Put them in the fridge for the next day, throw them away or if you are entertaining, give them to guests to take home. Don't fall into the trap of thinking that you are wasting food by throwing it away: unlike excess food in the bin, excess food in your stomach can lead to weight gain and poor health!
- If your plates are large, don't feel the need to fill them with food.
- Leave a small portion of food on your plate at the end of every meal. Don't feel that you have to 'clean your plate': many people are conditioned to do this from an early age but it's not healthy.
- If you are eating out, don't feel that you need to eat the entire dish: take the leftovers home.

Take Control of Emotional Eating

Emotions can become powerful cues to eat inappropriately. People use food to reduce frustration, control boredom, or to comfort themselves when they are feeling lonely, anxious, angry or depressed. If you eat as a means of coping with emotions, you need to find non food-related ways to deal with your emotions such as going for a walk, taking a bath or calling a friend.

It's also useful to learn to attune to your body and distinguish between physical hunger (where your stomach is rumbling and you physically need to eat) and psychological hunger (where cues such as emotions, settings, social occasions and sights and smells of food encourage you to eat). Physical hunger is a useful and appropriate cue to eat - psychological hunger is not.

Practice Mindful Eating

Take the time to sit down and savour the flavours of your food rather than eating on the run:

- Limit your eating to a specific room such as the dining room or kitchen. Eating in other rooms such as the bedroom or living room can trigger a desire to eat when you are in these rooms: even when you aren't hungry.
- Break the link between eating and activities such as talking on the phone or watching a movie.
- Clear you mind of distractions before you eat so you can register an enjoyment of your food and acknowledge the calories.
- Sit down and enjoy your meal so your brain has time to register that your stomach is full.

Breaking ingrained habits can be tough, but if you give yourself time to practice and persevere when you make mistakes, you will regain control of your eating habits.

References:
1. Maruyama K, et al. 2008, 'The joint impact of self reported behaviours of eating quickly and eating until full on overweight: cross sectional survey' British Medical Journal 337:a2002.
2. Dr Elizabeth Denney-Wilson, Research Fellow at the University of NSW quoted by ABC News in Science