How Does Weight Loss Work?

Dr. Catherine Itsiopoulos, from the Dietitians Association of Australia, explains: “Weight loss works by burning up more energy (with increase in exercise) and taking in less energy (with improving food quality and reducing quantity). To lose weight and keep it off you need to make long-term lifestyle changes that are realistic and achievable and can be maintained in the long-term.”

THE RULES

1. Eat before you get too hungry, as not doing so can lead to overeating.
   
2. Eat slowly, chew food well and stop eating when you are comfortably full.
   
3. Eat a diet containing lots of vegetables, salads and fresh fruit.
   
4. Choose wholegrain breads and cereals, which are more filling and nutritious.
   
5. Choose low-fat dairy foods. Try yogurt for a nutritious calcium-rich snack, or a glass of milk in the evenings to satisfy a sweet tooth when you’re craving dessert.
   
6. Eat small portions of lean red meat, or a serving of skinless chicken, and have fish a couple of times a week: Try tinned salmon on a wholegrain roll with plenty of salad for lunch.
   
7. Drink plenty of water to stay well hydrated, and avoid sugary drinks.