How low can you go? Test your knowledge clear up your weight-loss misconceptions and give flab the flick!
Q- What is the most effective way to lose weight and keep it off for good?
a)- Moderate what you eat.
b)- Eat a little less and wangle exercise into your routine.
c)- Make exercise your best friend.
d)- Eat a little less, exercise regularly and move your major muscles more frequently.
A- To lose weight and keep it off,
Q- For significant health benefits, an overweight or moderately obese person?
a)- Reduce their BMI to below 25 *( see work out your BMI, below).
b)- Reduce their waist measurement to less than their hip measurement,
c)- Lose 4.5 kilos.
A- Aiming for c), a redecuction of just 4.5 kilos, will lower your blood pressure and cholesterol, reducing your heart attack risk by around 50 %. Never mind that each extra kilo of weight you carry exerts three times that pressure on your knee joints, or seven times if you're walking upstairs. This wears away at your cartilage, with arthritis the likely outcome.Losing 4.5 kilos can also reduce your risk of developing diabetes by a massive 60%.
b) Your waist-to-hip ratio is a great benchmark of a healthy shape. But if you are sinificantly overweight, an hourglass figure can seem a huge ask.
Q- What's the best way to eat fewer kilojoules?
a) Eat out less frequently.
b) Go vegetarian two days a week.
c) Cut out salty foods.
d) Don't eat after 7pm.
e) Ditch refined sugars (sweets, cakes, soft drinks, etc).
f) Have at least four alcohol-free days each week.
g) Have your main meal for lunch and a light meal for dinner.
h) Drink only water and unsweetened tea or coffee most of the time.
i) Make vegetables or fruit the biggest part of your meals.
A- All of them! The history (sometimes our persoanl history) of dieting tells us that success comes through dietary changes we can sick to. Try any one or two of the examples for six weeks, and enjoy the results.
Q- What nutritional info most influences people to make healthy menu choices?
a) No nutritional info at all.
b) Kilojoule content only.
c) Kilojoule content and minutes it, would take to walk off each dish.
d) Kilojoule content and number of kilometers you'd have to walk to work off each dish.
A- c) or d) When told what kilojoule information means in practical terms, we're far more motivated to moderate our choices.
In a recent study, those who received no nutritional info with their menus made choices with an average value of 4270kj; those offered only kilojoule info averaged 3881kj; those whose choices also included time taken to walk off their meal averaged 3835kj; and those who were told the distance they would have to walk made the best choices, averaging 3458kj.
Q- If you pig out at one meal, you should skip the next.
A- b) Skipping meals isn't a good idea- it tends to perpetuate the cycle of pig-out followed by deprivation, most likey followed by another pig-out. Your overall kilojoule intkae is likely to be greater, and any skipped meal will result in an energy slump. It would be a shame if that reduced your motivation to move your boby! You'll have much greater success if you eat regular intervals - a meal or nutritious snack every three or four hours is the best way to go.
Boby mass indea (BMI) is a measure of body fat that applies to adult men and women. To calculate yours, divide your weight in kilograms by your height in metres, squared. A BMI of less then 18.5 is considered underweight; normal is 18.5-24.9; overweight is 25-29.9; 30 or more is obese. So a a women 1.65m tall weighing 64 kilos, would have a healthy BMI of 23.5.