Weight Loss or Weight Management

The issue of weight loss seems to be all around us. From the talk around the coffee table, to the endless articles in all forms of media and even in that shiny thing in the bathroom we call a mirror. I’ve got a piece of my mind to unload on that self-absorbed interfering Turkish know-it-all  who invented the mirror around 6000BC.If only I didn’t know now what I didn’t know then( what does that mean Bob Seger?)

Anyway, as we Boomers continue to enjoy our life, and all it brings, the possibility of indulgence is not only probable but almost mandatory. After all who doesn’t deserve a dip and crackers with something to wash it down in the evening after a busy day “in the field”? The consequence is two-fold. One, we feel pretty damn happy for the rest of the evening but two, we wake to view the extra folds on that pesky Turkish mirror in the morn.

Fat2goSo, up comes the issue of weight loss. If I may take the opportunity I would like to rename this subject for the following important reason. If we are happy with the size and weight we are, then get on and enjoy life. Don’t listen to anybody- our happiness should not be determined by the opinion of others (and there’s a whole other article). So for the purpose of this article I intend to rename it “Weight Management”.

Weight managing to me is more appropriate in that rather than bring egotistical happiness it enables us to live the lifestyle we desire in a comfortable and healthy manner.

The answer according to every lay-scribe is to eat a healthy well rounded diet. That simple huh? That would have to be the most overused unenlightened throw away advice ever given. Fact is every food group has a purpose and should be used intelligently for our daily requirements. There is no perfect “food plan” (n.b. -not diet) for everybody. In fact, we can’t have a standard perfect food plan because we perform and rest at different levels every day and so our requirements vary. But I am not just going to leave it here. The following is a guide for a life plan for your food intake, requirements and therefore consequences.

In simple terms there are three main food groups:

  • Protein – food for our muscular system and is in fact a natural appetite suppressant.
  • Carbohydrate- our energy food but excess to our energy needs will remain as spare(tyre)
  • Fibre Foods- the broom that keeps our bodies clean

Protein generally comes from animal sources and is should be consumed in small amounts over the day to a level of about 1 gram per kilo of our body weight per day. E.g. A 60kg person should consume around 60grams of protein per day in small amounts no larger than the size of the palm of your hand. This food group is required to support our muscular system which is critical for all movement. Understandably if one is involved in heavy physical activity by way of hard labour or sport then the optimum intake can be effectively doubled.

Carbohydrates convert in simple terms to blood sugar and are therefore our energy food. Carb examples are bread, rice, pasta, potato and fruits. Whilst these are all good foods excess will be stored by the body. They should therefore be eaten to cover our energy requirements for the next period of our day. For example:

  • If you will be active this morning a carb meal is appropriate.
  • If you are going to be sitting on the computer for the afternoon a carb meal is unnecessary
  • If you will be doing some gardening a carb meal is beneficial
  • If you are going to bed(to sleep!) a carb meal is inappropriate

It hardly needs to be mentioned that sugar and alcoholic bevvies are bad carbs and for the purpose of weight management are not healthy alternatives.

Fibre foods are pretty simple and can be categorised as vegetables and salad foods. There are a couple of exceptions but hardly worth mentioning here. Eat good amounts at least twice daily. What a surprise, mum was right all along!

Now to put this into a weight management summary.

  • Eat for your energy requirements – most of us don’t labour all day and therefore don’t require high energy food all day
  • Keep protein levels adequate to support our muscular system. Small amounts regularly
  • Our plate should be approximately 80% fibre foods, 10% protein and 10% carbs
  • If you want to gain weight raise the carbs in your diet, If you want to lose weight reduce carbs in your diet but all other foods remain the same

When you get a moment to yourself have a think about where you are with your weight. As I said if you are happy, rejoice, but if you have been carrying around that extra 5 kilograms for the last 10 years then it’s time to take control. It’s way too easy to have a look in the “Turkish” every morning and make an excuse but truth is right before our eyes. Really, really it’s just not that hard to make small changes to live and enjoy life the way you want too.

Lee

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Comments

  1. Aw, this was an incredibly good post. Finding the time and actual effort to produce
    a superb article… but what can I say… I
    hesitate a whole lot and don’t manage to get nearly anything done.

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