How to loss weight fast
Protein helps your body build new cells
Protein is an essential nutrient that you need throughout life. Your body needs it to make, maintain and renew all its tissue and cells. Protein can be found in animal and plant-based foods:
Animal protein – protein-containing foods from animals are meat, chicken, fish, eggs and dairy products.
Vegetable protein – protein-containing foods from plants include tofu, nuts, seeds, lentils, dried beans and peas, and soy milk.
Fat helps your body absorb nutrients
You need to eat some fat. It's important for many body processes. Fat protects your organs, keeps you warm and helps your body absorb and move nutrients around. It also helps hormone production.
It is important to choose foods with the healthiest type of fat. Many Australians eat more fat than they need, which can lead to weight gain and heart disease.
The healthier fats are unsaturated fats. They can be found in sunflower oil, safflower oil, peanut and olive oils, poly- and mono-unsaturated margarine spreads, nuts, seeds and avocado. These are much better for you than the saturated fat found in butter, cream, fatty meats, sausages, biscuits, cakes and fried foods.
Be active every day
Once you have a healthy eating pattern, you'll soon feel like you have more energy and you'll want to be more active. To make it easier for you to get the right amount of physical activity each day, here are a few suggestions:
Think of movement as an opportunity, not an inconvenience.
Put together at least 30 minutes of moderate intensity physical activity on most, preferably all, days.
Enjoy some regular, vigorous exercise if you can for extra health and fitness.
Remember, the more activity you do, the greater the benefits you'll enjoy.
A healthy lifestyle is easier than you think
Changing your eating and physical activity habits can be difficult at first. But once you've started, it's easy to sustain. Here are a few tips to help ease the transition:
Combine an active lifestyle with healthy eating.
Make small, achievable, lifelong changes to your lifestyle and eating habits.
Fill up on low-kilojoule nutritious foods.
Keep portions moderate in size.
Eat until you have had enough – not until you are full.
Do your best to avoid eating when you are not hungry.
Recognise that on some days you might be hungrier than on other days.
Eat slowly and enjoy your food.
Eat regular meals including breakfast, lunch and dinner.
Reduce the amount of 'extra' or 'sometimes' foods that you eat.
Examples of 'sometimes' foods include biscuits, cakes, desserts, pastries, soft drinks and high fat snack items such as crisps, pies, pasties, sausage rolls, other takeaway foods, lollies and chocolate.
Feel good about yourself
Being healthy includes feeling good about yourself. Don't accept the unrealistic images portrayed in the media. At times, there are pressures on top of work and family, which make it harder to maintain a healthy lifestyle. Adopting balanced eating habits can help you feel better about yourself.
Fad dieting is one pressure you don't need in your life. Healthy food and physical activity will give you more energy and leave you feeling healthier. You will also be able to set a good example for your children and look after your family by offering them healthy food.
Once a wide range of nutritious foods and physical activity become part of your everyday routine, the idea of dieting will start to seem strange
