A balanced diet, together with regular physical activity, can
help people to maintain a healthy body weight and may reduce
their chance of developing diet-related illnesses, such as heart
disease and diabetes.
Obesity and being overweight are among the commonest preventable
health problems in the UK; they are complex disorders that arise
from energy imbalance, i.e. more calories being eaten than being
used.
For many people, achieving a balanced diet in practice will mean
eating more carbohydrate-rich foods such as bread, potatoes,
rice and pasta; eating more fruit and vegetables, aiming for 5
portions a day; choosing leaner cuts of meat and lower fat
versions of commonly eaten foods such as dairy products;
drinking sensibly.
When setting goals for weight loss, success is more likely if
the goals are realistic, the diet balanced and varied and
favourite foods, such as chocolate, cakes, biscuits and savoury
snacks, are included from time to time.
It is important to remember that there are no 'wonder' diets or
foods which can cause weight loss. Neither can certain slimming
diets cause weight loss from a particular part of the body.
Weight loss occurs in the areas where fat has been stored;
usually on the hips and thighs in women and around the stomach
in men.
A sensible weight loss is approximately 0.5-1.0kg a week. For
many people, this will mean reducing their energy intake by
about 1000kcal a day. This will depend on how much weight they
need to lose, how active they are and whether they are female or
male.
Physical activity is important for maintaining a healthy body
weight and for achieving weight loss. Not only does exercising
expend some energy and make a person feel better, it can also
help to tone muscles as weight is being lost. Exercising does
not have to involve intense aerobic sessions. Walking, gardening
and swimming are ideal activities; aim to gradually build up to
30 minutes per day.
For people with only a few pounds to lose, taking more
opportunistic physical activity, e.g. walking up stairs instead
of taking a lift, may be all that is needed.
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