New Year, New You... right?
Weight loss myths busted
Here's a startling fact - around 2.3 million Queensland adults headed into the new year overweight or obese.
Every year, a lot of us make resolutions to increase our health while decreasing our waistlines (and other problem areas). But with so much, sometimes conflicting, information out there, how do we sort fact from fiction?
Thankfully Cancer Council Queensland is on the case with CEO Ms Chris McMillan helping us wade through the weight loss myths and misconceptions that could hinder people from losing weight effectively.
“You don’t need a revolutionary New Year’s resolution or dramatic change to your diet to lose weight, or to prevent yourself from gaining more weight,” Ms McMillan said.
“Eating more fruits, vegetables and wholegrains, exercising regularly and staying clear of common myths and misconceptions can make a big difference.
“We have debunked four myths to help get you started.
Myth 1 is that you need to detox after the festive season. The good news is – there is no need for a crash diet in early January because our bodies detox naturally. Our lungs, kidneys, liver, gastrointestinal, and immune system remove toxic substances within hours after we consume them. Instead, focus on limiting unhealthy options and exercising to lose weight.
Myth 2 is that you can eat what you like, as long as you’re exercising. While exercising will assist with weight loss, it’s not the only answer. It’s best to complement regular physical activity with a healthy diet for improved results.
Myth 3 is that you can’t eat carbs at night. Many fad diets push the idea that carbohydrate foods should be cut out to lose weight, especially at night. This is far from the truth. In fact, they’re actually good for controlling our weight. There is strong evidence that eating wholegrains is linked with lower body weight, a slimmer waist, and reduced risk of weight gain.
Myth 4 is that fat makes you fat. Although there are unhealthy fats like saturated and trans fats, not all fat is bad for you. Unsaturated fats are healthy fats and are an important part of a healthy diet. These fats help reduce the risk of heart disease and lower cholesterol levels and can be found in foods like nuts, avocado, fish and olive oil.
Queenslanders should opt for foods that are low in sugar, saturated fat and salt and be sure to include plenty of fresh fruits, vegetables, grains, low fat dairy options, and lean proteins.
“The benefits to losing weight are an increased sense of wellbeing, greater health and reduced risk of a range of chronic diseases, including some cancers,” Ms McMillan said.
“Make a commitment to small changes for your health in 2018 – helping you to lose weight, and keep it off in the long term.”
IS BREAKFAST PROTEIN THE SECRET TO WEIGHT LOSS?
Another well-regarded official body, CSIRO has been looking at proteins for breakfast. Could eating more be the key to achieving healthy weight loss? The new Total Wellbeing Diet Protein Balance program focuses on shifting more protein consumption to breakfast.
The report, Protein Balance: New concepts for protein in Weight Management, affirms the benefits of the CSIRO Total Wellbeing Diet for weight control and reveals that the latest scientific evidence supports eating at least 25 grams of protein at each main meal to control hunger and enhance muscle metabolism.
"The average Australian eats much lower amounts of protein at breakfast, so increasing breakfast protein may help to control eating later in the day," Senior Principal Research Scientist for CSIRO and co-author of the CSIRO Total Wellbeing Diet, Professor Manny Noakes, said.
"If you find it difficult to control what you eat, a redistribution of protein toward breakfast may be the answer to reducing your waistline without leaving you ravenously hungry and craving unhealthy foods."
The CSIRO report showed that for most Australians, protein intake was skewed towards the evening meal, with only small amounts eaten at breakfast. On average women consumed 11g of protein at breakfast, compared to the male average of 15g.
The report also found that older Australians consumed the least amount of protein at breakfast but needed more protein to prevent muscle loss.
"The scientific evidence supports a higher protein diet, combined with regular exercise, for greater fat loss. Eating at least 25g of protein at main meals can assist with hunger control," Professor Noakes said.
According to the report, Australians get over one third of their dietary protein from low-quality sources such as processed foods, instead of whole protein sources including lean meats, fish, eggs, legumes and dairy.
Adopting a higher protein, moderate carbohydrate, low GI diet is a nutritious way to lose weight and has been scientifically validated for some time, underpinning successful programs such as the CSIRO Total Wellbeing Diet.
Since launching in 2005, the CSIRO Total Wellbeing Diet has helped more than half a million Australians lose weight.
"Two in three Australian adults are either overweight or obese, which increases their risk factors for many chronic health conditions," Professor Noakes said.
"With a variety of genetic, lifestyle and personality factors at play, there is no such thing as a one-size-fits-all approach to weight loss, but there is a range of healthy ways to lose weight.
"If we're serious about addressing this issue we need to continue developing a wider range of scientifically validated ways for people to lose weight, which is something CSIRO has done successfully over the years.
"Introducing the new Protein Balance program for the Total Wellbeing Diet is another example of that."
The innovation to the Total Wellbeing Diet online program will provide a new approach to the timing of eating protein, which may make a substantive difference for people who want to kick-start a healthier new year.
The Total Wellbeing Diet Protein Balance program includes new recipes that provide 25g of protein into every meal and make weight loss a more nourishing and enjoyable experience.
Cancer Council Queensland's CEO Ms Chris McMillan put it very simply.
“Even if you make just one resolution this year – pledge to lead a healthier lifestyle.”
The Chief Health Officer’s report shows overweight and obese Queensland adults need to collectively lose 35.5 million kilos, an average of 15kg per person, to reach the healthy weight range.
More information about Cancer Council Queensland is available on 13 11 20 or cancerqld.org.au.
To learn more about the new Total Wellbeing Diet Protein Balance program and find out how much protein you need each day to achieve your New Year weight loss resolutions, visit www.totalwellbeingdiet.com
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