How to lose weight- getting rid of belly fat
Medically Reviewed by Dr Mira GATES
Last updated on 18.10.2021
How to lose weight
There are 4 approaches (which can be combined with one another) towards losing weight.
- Diet
- Exercise
- Medications
- Surgery
Why should I lose weight?
Everybody has their reasons. In many cases being overweight can lead to low self esteem- nobody likes feeling bad. But there are other good health reasons to lose weight. Being overweight increases your risk of most diseases – Cancer, Heart Attack, Stroke, Depression, Osteoarthritis – to name but a few.
Diet
- Dieting involves cutting back on all or some parts of your usual food intake.
- The aim is to reduce the energy available to your body, so that you’re using more energy than you eat.
- There are diets advertised everywhere. Most of them aren’t very healthy. Some of them are dangerous and can make you seriously unwell.
- 3 important diet principles are
- Weight-loss should be steady – don’t go too fast. If a diet advertises fast weight-loss, it’s probably not a good idea.
- The diet should be sustainable – you’ll need to stick to it long-term. If a diet involves leaving out a whole food group (particularly one that you enjoy), it’s probably not healthy and you probably won’t stick with it.
- Always combine dieting with exercise.
And if you’re looking for more specific diet tips:
- Switch to lean meats like chicken and fish – avoid fattier meats like beef.
- Fill up on fibre – peas, broccoli, sweetcorn, beans, lentils, nuts. Leave the skin on your potatoes. Switch to wholewheat pasta. Switch to wholegrain bread
- Avoid sugar – fizzy drinks and squashes, lollies, biscuits and chocolates.
- Avoid take-away food.
- Switch to low fat options when eating dairy (though check they don’t have added sugar).
- Eat plenty of vegetables.
- Eat plenty of low-sugar fruits like apples, strawberries, blackberries, melon, oranges.
- Reduce your intake of high-sugar fruits like pineapples, mangoes, bananas, cherries, grapes.
- Eat smaller portions, but keep your meals varied.
- Drink less alcohol – this is high in calories.
- And bonus for for residents of Melbourne- avocados are good for you!
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Also remember to ask your GP for a referral to a dietitian, and check if your health insurance will pay- many policies specifically offer this.
Exercise
- It’s hard to give specific advice on exercise, because everybody’s different.
- Try to find something you enjoy (or can at least bear to do on a long-term, regular basis).
- The principle is that you need to make yourself out of breath & sweaty for half an hour to an hour every day.
- Start with 20 minutes every other day and build up – Rome wasn’t built in a day.
- This can include a sport like tennis, squash or netball – use your imagination and consider trying something new, like joining a club.
- Simply building muscle will not help you lose weight by itself.
- That is a myth.
- Increased muscle mass doesn’t keep weight off to any significant extent.
- Ask your GP for a referral to an exercise physiologist, and check if your health insurance will pay.
- Consider seeing a personal trainer, even for a while, until you have an exercise plan in place and good habits established. The structure can really help.
Medications
There are some medications which may be prescribed by a doctor to assist with weight loss. You may benefit from seeing an endocrinologist to get advice about the best and safest options. Some weight loss drugs can have significant side effects, so it is important to discuss thoroughly with your GP or specialist.
Surgery
- “Bariatric surgery” involves effectively reducing the size of your stomach. It’s major surgery.
- Under the right circumstances, for people who are very overweight, it can be an effective strategy – but it’s a big deal and as such, a last resort.
- Speak with your GP if you wish to consider this as an option.
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