In the final instalment in her series on health and weight Paula Mee looks at the long haul
You stop losing weight when the number of calories you eat consistently equals the number of calories your body uses for energy. When this happens, you need to decide whether or not to review your eating plan, make further changes and continue to lose weight or try to maintain your current weight in the long term. The last thing you want to do is regain the weight you worked so hard to get rid of.
There are major health benefits for those who lose just 10 per cent of their body weight. These include a 20 per cent reduction in all causes of mortality, a 30 per cent reduction in diabetes-related death, a 40 per cent reduction in obesity-related cancer deaths and a 10mmHg reduction in systolic blood pressure. So, by losing weight, you've already made an investment in your long-term health. The younger you are, the better this weight loss is for your long-term health.
Managing your weight can be challenging, but if you're committed to eating well and getting plenty of exercise, you can stay at a healthier weight for the rest of your life. One thing to remember is that as you age, the rate at which you burn calories decreases. That means that every decade there's a small reduction in the amount of calories your body needs, so as you grow older you need to cut down.
Weight maintenance, however, is not just about controlling your calorie intake, it's about making sure your body has enough essential nutrients too. Getting enough nutrients is much easier if you over-eat because you're consuming so much food then you're more likely to meet your daily requirements for most vitamins and minerals. When you're eating less, it's more difficult to ensure you're getting everything you need.
A few new habits for healthy living can keep you on track. Eat at least three servings of wholegrains and five portions of fruit and vegetables every day; three servings of low-fat dairy foods and two portions of proteins (focus on oily fish, nuts and lean meats) and four servings of beans, peas and lentils every week. Use monounsaturated oils such as rapeseed, sunseed and olive oil for dressings and when cooking.
Limit salty foods and caffeine- containing drinks, fizzy sugary drinks, juices and alcohol. Drink plenty of water and eat three fairly regular meals and two small snacks a day.
But you can also indulge a little bit. From time to time, spend a bit more on foods you might only treat yourself to, such as exotic fruit, vanilla pumpkin seeds, a venison steak or a delicious goats cheese.
Plan your meals, make time to eat, chew slowly and eat from a plate, not out of a packet.
Pay attention to the nutrition information on food labels. Compare two similar products, look at the calories in a portion of each and then identify where those calories are coming from. Choose the one with less saturated and partially hydrogenated fat, less added sugar and more fibre.
Of course, we're all worthwhile and valuable people, no matter what size we are. It's possible to be "fat but fit" and much healthier than someone who is "lean and unfit". But if you're not mentally and physically comfortable being overweight, then perhaps it's time for you to think about a more comfortable and healthier weight for you. Feeling and looking good, improved self-esteem and a positive body image are all very genuine benefits of weight loss. Eat well and enjoy your food.
Paula Mee is a dietitian and co-author of the Healthsquad Guide to Health and Fitness. Her e-mail at the Dublin Nutrition Centre is paula@dnc.ie