Nutritional Advise and Weight Management

Nutritional Advice

Individual needs may vary, so it's always a good idea to consult with a healthcare professional or registered dietitian before making significant changes to your diet.

• Balanced Diet: Aim for a balanced diet that includes a variety of foods from all food groups: fruits, vegetables, whole grains, lean proteins, and healthy fats. This provides essential nutrients and helps control cravings.
• Portion Control: Be mindful of portion sizes. Even healthy foods can contribute to weight gain if consumed excessively. Using smaller plates and bowls can help with portion control.
• Caloric Intake: To lose weight, you must create a caloric deficit, meaning you consume fewer calories than you burn. However, extreme calorie restriction is not sustainable or healthy. Aim for a moderate and gradual calorie reduction.
• Hydration: Drink plenty of water throughout the day. Sometimes, our bodies can confuse thirst with hunger, leading to unnecessary snacking.
• High-Fiber Foods: Fibre-rich foods like fruits, vegetables, whole grains, legumes, and nuts can help you feel full and satisfied, reducing the likelihood of overeating.
• Lean Proteins: Include lean protein sources such as poultry, fish, tofu, beans, and low-fat dairy. Protein helps maintain muscle mass and keeps you feeling full longer.
• Healthy Fats: Choose sources of healthy fats like avocados, nuts, seeds, and olive oil. These fats are important for overall health and can help control hunger.
• Limit Added Sugars: Minimise your intake of sugary foods and beverages. Sugar can contribute to excess calorie consumption and lead to energy crashes.
• Meal Planning: Plan your meals and snacks. This can help prevent impulsive and unhealthy food choices.
• Mindful Eating: Pay attention to your hunger and fullness cues. Eat slowly and savour your food. This can help you recognise when you're satisfied and prevent overeating.
• Limit Processed Foods: Processed foods often contain high added sugars, unhealthy fats, and sodium. Choose whole, minimally processed foods whenever possible.
• Regular Meals and Snacks: Aim to eat regular meals and balanced snacks throughout the day to maintain stable blood sugar levels and avoid excessive hunger.
• Physical Activity: Combine a balanced diet with regular physical activity. Exercise not only burns calories but also helps improve metabolism and overall well-being.
• Sleep: Get adequate sleep, as sleep deprivation can disrupt hormones related to hunger and appetite, leading to overeating.
• Mindset: Adopt a positive and realistic mindset.  Sustainable weight management involves long-term changes in habits rather than quick fixes.

Our team can assist with healthy eating and recommend ways to achieve and maintain a healthy weight.

What is Weight Loss?

Weight loss is the process of decreasing body weight, usually by reducing the amount of body fat. This can be achieved by following a calorie-controlled diet, increasing physical activity, and making lifestyle changes to promote healthier body weight.

When Should Weight Loss Be Considered?

In general, weight loss may be suitable for individuals who are overweight or obese or those who have certain health conditions that can be improved with weight loss, such as high blood pressure, high cholesterol, or type 2 diabetes. However, it's important to approach weight loss healthily and sustainably and consult a doctor before beginning any weight loss program.

Benefits of Weight Loss

Some of the benefits of weight loss may include:

• Improved overall health: Losing weight can improve overall health and reduce the risk of chronic diseases such as type 2 diabetes, heart disease, and certain cancers.
• Improved mobility: Weight loss can reduce joint stress and improve mobility and flexibility.
• Increased energy: Losing weight can increase energy levels and improve overall fitness.
• Improved self-esteem: Losing weight can boost self-esteem and confidence and improve body image.
• Better sleep: Weight loss can improve sleep quality and reduce the risk of sleep apnea and other sleep disorders.
• Reduced medication use: Weight loss can reduce the need for medication to manage certain health conditions, such as high blood pressure and type 2 diabetes.
• Improved fertility: Losing weight can improve fertility in women trying to conceive.

What is Obesity?

Obesity is an excessive accumulation of body fat, usually caused by consuming more calories than the body can use. The excess calories are then stored as fat or adipose tissue.

Obesity is a complex health issue resulting from a combination of causes and individual factors such as behaviour and genetics. 

Behavioural Causes of Weight Gain

Behaviour that can lead to obesity include:

• physical inactivity, 
• dietary patterns, 
• some medication use.

How Common is Obesity?

Two-thirds of Australian adults are now overweight (35.6%) or obese (31.3%). Higher rates of men are overweight compared to women, while similar proportions of men and women are obese. 

The prevalence of obesity is rising in Australian adults.

How is Obesity Measured?

Obesity is measured by measuring a person's Body Mass Index (BMI). BMI is a person's weight in kilograms divided by the square of height in metres. If your BMI is 25.0 to <30, it falls within the overweight range. 

If your BMI is 30.0 or higher, it falls within the obesity range. BMI is used to screen for weight categories that may lead to health problems, but it does not diagnose an individual's body fat levels or health.

What are the Health Impacts of Obesity?

Being overweight or obese is associated with poorer mental health outcomes and reduced quality of life. They are also associated with the leading causes of death worldwide, including diabetes, heart disease, stroke, and some types of cancer.

If you are concerned about your weight, Book an Appointment with our doctor to discuss your options for weight loss management.

What is Weight Loss Management?

Weight loss management refers to treating and caring for individuals living with obesity. This typically includes lifestyle changes, such as diet and exercise, and medical interventions, such as medication and weight loss surgery. 

The goal of weight loss management is to help individuals lose weight and improve their overall health and well-being.

Effective weight loss management often involves a multi-disciplinary approach, including:

• input from doctors, 
• dietitians, 
• exercise physiologists, and 
• mental health professionals. 

Behavioural therapy and support groups can also help address the psychological and social aspects of obesity.

The treatment plan is designed to be individualised, considering the person's overall health, medical history, and personal preferences and goals. The ultimate goal is to help the person achieve and maintain a healthy weight long-term.

Who Should Undergo Weight Loss Management?

Weight loss management is typically recommended for individuals with a body mass index (BMI) of 30 or higher, which is considered obese. However, it may also be recommended for individuals with a BMI between 25 and 30 who have other health conditions related to their weight, such as diabetes or high blood pressure.

Individuals who are morbidly obese (BMI of 40 or higher) or those with obesity-related complications such as sleep apnea, type 2 diabetes, high blood pressure, or cardiovascular diseases will also benefit from weight loss management.

It's important to note that weight loss management isn't just for adults.  Children and adolescents with obesity are also at risk of developing health problems and may benefit from weight management programs tailored to their age and developmental level.

Ultimately, the decision to undergo weight loss management should be made in consultation with a healthcare provider, considering the individual's overall health, medical history, and personal preferences and goals.

What are the Benefits of Weight Loss Management?

Weight loss management can have several benefits for individuals living with obesity. Some of the most notable benefits include:

• Weight loss: The most apparent benefit of weight loss management is weight loss.
• Improved health: Weight loss management can also help to improve several health conditions related to obesity, such as heart disease and stroke, high blood pressure, diabetes, and sleep apnea.
• Increased energy levels: Losing weight can also increase energy levels and improve overall fitness, making it easier to perform daily activities.
• Improved self-esteem and mental health: Obesity can often lead to low self-esteem and depression. Losing weight through weight loss management can help to improve self-esteem and mental health.
• Increased longevity: Obesity is associated with an increased risk of early mortality; managing obesity can improve overall lifespan.
• Reduced healthcare costs: Weight loss management can reduce the need for medical treatment and healthcare costs in the long run.

Weight loss management is a long-term process, and benefits may not be immediate, but with time, commitment and consistency, the individual can achieve and maintain a healthy weight.

What are the Types of Weight Loss Management?

There are several types of weight loss management, which may be used alone or in combination, depending on the individual's needs and preferences. Some of the most common types of weight loss management include:

• Lifestyle changes
• Behavioural therapy
• Medication
• Weight loss surgery

The choice of weight loss management approach will depend on the individual's overall health, medical history, and personal preferences and goals. Working with your doctor to create a personalised treatment plan is essential.

Lifestyle Changes

Lifestyle changes are often the first line of treatment for obesity and are a vital component of weight loss management. These changes typically include changes to diet and exercise and other habits and behaviours that may contribute to weight gain.

• Diet: Eating a healthy diet that is low in calories, saturated fat, and added sugars and high in fruits, vegetables, and lean proteins can help to promote weight loss and improve overall health. This can include reducing portion sizes, limiting processed foods, and increasing the intake of whole foods.
• Exercise: Regular physical activity is essential to weight loss and weight management. The American College of Sports Medicine recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week and muscle-strengthening activities at least two days per week.
• Sleep: Obtaining good quality and enough sleep is essential for weight management. Chronic sleep deprivation can lead to hormonal imbalances that increase the risk of weight gain and obesity.
• Stress Management: Stress can lead to weight gain, so it's essential to manage stress levels through yoga, meditation, and deep breathing.
• Mindful eating: Mindful eating is an approach that encourages paying attention to the physical and emotional sensations of hunger and fullness, as well as the taste, smell, appearance and pleasure of food.
• Support system: Having a support system, such as a family member, friend, or support group, can help to provide motivation and encouragement for making lifestyle changes.

Lifestyle changes are a long-term commitment, but with time and effort, they can lead to sustainable weight loss, improved overall health and reduced risk of obesity-related health conditions.

Medications

Medications can be used as an adjunct to lifestyle changes to help individuals with obesity lose weight and improve overall health. The different types of medications used for weight loss management include:

• Appetite suppressants: These medications reduce hunger and cravings, making sticking to a reduced-calorie diet easier. Some examples of appetite suppressants include phentermine, diethylpropion, and phendimetrazine.
• Fat blockers: These medications work by preventing the absorption of fat from food. Orlistat is an example of a fat blocker.
• GLP-1 receptor agonists: These medications increase feelings of fullness and slow stomach emptying. Examples include liraglutide, semaglutide, and albiglutide.
• Bupropion-naltrexone: This combination reduces hunger and cravings and increases feelings of fullness.
• SGLT-2 inhibitors: These medications block glucose reabsorption in the kidneys, increasing glucose excretion and weight loss. Examples include canagliflozin, dapagliflozin, and empagliflozin.

These medications are typically used with lifestyle changes such as diet and exercise and are not intended for long-term use. They should be used under the guidance of a healthcare provider, and regular monitoring is necessary. 

They also have potential side effects and drug interactions, so it's essential to inform your doctor of all medications and supplements being taken.

Behavioural Therapy

Behavioural therapy is a type of therapy that focuses on helping individuals identify and change behaviours that contribute to their obesity. It can be an effective tool for individuals who want to lose weight and improve their health.

Some examples of behavioural therapy techniques that may be used for Weight loss management include:

• Cognitive-behavioural therapy (CBT)
• Motivational interviewing
• Mindfulness-based therapy
• Interpersonal therapy
• Problem-solving therapy

Behavioural therapy can be used alone or with other treatments, such as diet, exercise, and medication. It typically requires more time and effort than other treatments, but it can be effective for long-term weight loss and maintenance.

Weight Loss Surgery

Weight loss surgery, also known as bariatric surgery, is a treatment option for individuals with obesity who have not been able to achieve significant weight loss through lifestyle changes or other approaches. These surgeries are typically considered only for individuals with a body mass index (BMI) of 40 or higher, those with a BMI of 35 or higher, and one or more obesity-related health conditions, such as diabetes or sleep apnea.

There are several types of weight loss surgery, including:

• Gastric bypass
• Sleeve gastrectomy
• Adjustable gastric banding
• Biliopancreatic diversion with duodenal switch (BPD/DS)

Weight loss surgery is an effective procedure that carries potential risks and complications, so it's essential for individuals to carefully consider the benefits and risks before deciding to have surgery. It's also important to note that weight loss surgery is not a quick fix, and individuals will need to make lifelong changes to their diet and exercise habits to maintain their weight loss.