subject: Small Steps To A Healthy Weight [print this page] Choices make a healthy diet Choices make a healthy diet
So, what is a healthy weight? What might be plus-sized for one person is normal for the next. The best indicator of healthy weight is your BMI or Body Mass Index. BMI is used to estimate your total amount of body fat. It's an approximate measure of the best weight for health. To calculate your BMI:
divide your current weight in kilograms by your height in metres squared
for example, if you weigh 70kg and you're 1.7 metres tall, your BMI would be 24.2.
70 (1.7 x 1.7) = 24.2
a BMI between 18 and 25 is within the normal range. A BMI less than 18 means you're underweight and a BMI of 26 and over means you're overweight. If your BMI is above 30, you're considered obese.
For a child, their age and sex is also taken into account when calculating BMI so this should only be determined by a medical practitioner.
Choosing to eat healthy food makes maintaining a healthy weight and waist easier. The Australian Guide to Healthy Eating recommends that people eat a variety of foods from the main food groups, which include:
Carbohydrate-based foods such as breads and pasta
Vegetables and fruit
Dairy such as milk, yoghurt and cheese
Protein-based foods such as meat, fish, chicken, eggs and legumes.
It's also important to avoid or minimise your intake of fat, salt and sugar.
Small changes to your lifestyle can help you reach a healthy weight. Some of these small changes are:
Don't skip meals. You may find you eat more later because you're extra hungry.
Avoid yo-yo diets. They play havoc with your metabolism and make losing weight harder in the long term.
If hunger is a problem, try eating six small meals per day instead of three larger meals. You can also try healthy snacks such as fruit or crunchy raw vegetables.
Practise moderation when drinking. Certain kinds of alcohol contain a lot of calories, such as full strength beer.
Try and avoid emotional eating. If you're feeling anxious, upset or stressed, go for a walk in the park instead of walking to the fridge.
ahm's Health Coaching program provides a six month support program that can help you to improve or maintain your health, for example help with weight loss. The program is covered by all ahm hospital policies.*
Exercise and motivation
Any kind of exercise, no matter how mild, can help you lose weight and maintain good health. The 'secret' to being a healthy weight is balancing the amount of energy consumed through food with the amount of energy burned in exercise.
Get up a little earlier each morning. Half an hour of fast walking, light jogging or even yoga can make a big difference over time
Always use the stairs when you can
Walk as an alternative to using the car or public transport, especially for short trips
Gardening and housework can be surprisingly effective as exercise if done with some vigour. Why not try playing music while you work?
Get out and about with the kids or the dog, they will thank you for it
Reconnect with a hobby you enjoy. Dancing, swimming and team sports are all excellent forms of exercise.
By incorporating exercise into your everyday life, you'll acquire energy and find it easier to stay motivated on your path to a healthy weight.
Healthier indulgences
Indulging every now and then is fine. Indulging often, however, will make it harder to maintain a healthy weight. Once again, small decisions can make a difference. For example:
If you crave something salty or sweet, try a low fat alternative. Vegetable sticks and hommous, a handful of nuts, or some seasonal summer fruit can keep the cravings at bay.
When out for dinner, choose the healthiest alternative on the menu.
When partying, try and eat a good meal before you head out. You'll be less tempted to pig out on party foods.
Moderation is the key, so it's not a problem to have a little of what you enjoy most. Just remember to stop!
Learn to Cook
It's easy to create nutritious foods that still taste delicious if you know how.
Cooking classes are held almost everywhere. Search online for healthy cooking classes in your area.
Some classes specialise in low fat, low sugar, organic or vegetarian cooking.
You can also learn how to find the best ingredients and make healthy eating a pleasure.
* These policy benefits are effective as at (date of policy). These benefits may change, please refer to your current policy document for updated information.
