This is part of the Healthy Weight Management Series of articles, tips, blogs and videos which is available on the Sunset Coast Hypnotherapy Facebook page between 25 April and 28 July.
When I started to research this article, I found that the number of Australian who are overweight or obese was much higher than I imagined.
Statistics are now available for 2015:-
Almost 2 out of every 3 Australian adults were overweight or obese in 2014-15. This number has increased from the mid-1990s, from 56% in 1995 to 63% in 2014–15 for adults, and 21% to 27% for children.
Between 1995 and 2014–15 the prevalence of severe obesity (body mass index (BMI) of 35 kg/m2 or above) has almost doubled (1)
BMI is calculated by dividing your weight in kilograms by your height in metres squared. You can use this website (https://www.bupa.com.au/health-and-wellness/tools-and-apps/tools-and-calculators/bmi-calculator) to calculate your BMI.
*** Please remember to talk to your doctor before starting a new exercise program, especially if you have been inactive for a while, or have any concern for your health.***
Exercise can prevent or reverse the effects of certain diseases, e.g., exercise lowers blood pressure and cholesterol, which may prevent a heart attack. It also lowers your risk of developing e.g. colon and breast cancer, and also has positive mental effects, e.g., increased confidence, positive well-being, and may also lower rates of anxiety and depression (2).
Exercise can increase your metabolism and maintain and increase lean body mass, which also helps increase the number of calories / kilojoules you burn each day (2).
How Much Exercise Is Needed for Weight Loss?
We need to burn 37,000 kJ to lose 1 kg of fat (3).
The 8700.com.au website states that by reducing the kJ we eat and drink by just 100 kJ every day, or burning up 100 kJ more by exercise every day can mean that we lose 1 kg of body fat after a single year.
We can achieve that by:
- swapping a large food or drink serve for a smaller one
- swapping full fat for low fat or skim milk
- swapping a high sugar food or drink for an artificially sweetened or ‘low-cal’ one, or for water
- swapping a fried food for a fresh, low kJ one
- having fewer kJ at other meals
- doing more activity when you eat more kJ.(4)
If we need to lose weight more quickly, then we can just double up on some of the ideas above, e.g. by burning 600 kJ each day through exercise we could lose 1/2 kg per month, or 6 kg per year.
Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years) (5) advise that we should
- Be active on most, preferably all, days every week.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- Do muscle strengthening activities on at least 2 days each week.
But how can be find all this exercise in a busy life (especially if the busy life means sitting behind a desk Monday to Friday, 9 – 5)? There are some good ideas on how to build activity into your day at http://www.health.gov.au/internet/main/publishing.nsf/Content/ti-18-64years
Many people find that by using
- dietary changes which they feel that they can maintain in the long term (not a fad diet!), and
- increased exercise
that they can lose any excess weight that they have gained.
Good luck (although you won’t need it!)
If you would like more help with weight loss, or simply wish to find out more information, please give me (Lisa) a call on 0403 932311. We can have a chat to answer any of your questions, and to help you decide if I am the best therapist for you. All with no obligation.