Weight Management

If you have been trying to lose weight, you have probably come to realise that some types of diets are better than others. Or that some will work, but only for a short while. A healthy weight management program should help you not only lose stored body fat (not water and muscle, as can happen on many fad diets), but also keep the excess weight off in the long-term. That’s because it’s not just about looking your best for a wedding, a summer holiday, or other special occasion. It’s also about looking after your health for the rest of your life.

At a Glance

Is your weight compromising your health?
Take control of your weight and your health…
Other Dietary and Lifestyle Factors
Frequently Asked Questions
Did You Know?

Is your weight compromising your health?

Conditions and Symptoms

Being overweight or obese is a modifiable risk factor for a number of chronic disorders including cardiovascular disease, type 2 diabetes, osteoarthritis and some cancers.

• Cardiovascular disease (CVD)

  CVD is a collective name for numerous conditions affecting the heart and blood vessels. It contributes to significant illness, disability, poor quality of life and premature death.1 In fact, CVD is a major cause of death, killing one Australian every 10 minutes.2 Risk factors for CVD, such as high blood pressure and high cholesterol, often go unrecognised as they may not cause any symptoms until CVD is established.

• Type 2 diabetes

  Overweight and obesity may lead to adverse metabolic changes associated with type 2 diabetes. Of adults diagnosed with this condition, 75% are overweight or obese.3 Diabetes may result in complications such as vision disorders, kidney disease and poor circulation to the legs (sometimes leading to ulcers, gangrene and finally amputation).

• Osteoarthritis

  Osteoarthritis is a degenerative condition caused primarily by accumulated wear and tear of the cartilage that cushions the bones where they meet to form a joint. Osteoarthritis often affects the weight-bearing joints (such as the spine, hips, knees and ankles) and carrying excessive body weight puts these joints under increased stress. Osteoarthritis is characterised by stiffness, pain, swelling, and restricted movement.

• Psychological distress

  Psychological distress is more common in obese individuals than those of normal weight, particularly in women.³

Take control of your weight and your health…

Key Supportive Nutrients

Whilst there is no magic pill for weight loss, certain nutrients may go a long way in assisting healthy weight management in combination with a wholesome lifestyle, good dietary habits and exercise.

• Coenzyme Q10 (CoQ10)

  CoQ10 plays a key role in energy production and is essential for all energy dependent processes. For this reason, CoQ10 may help to increase capacity for exercise, increase endurance, and reduce recovery time after exercise.

  
  
  

  Moreover, it is thought that in some individuals, the predisposition to become overweight may be associated with a genetic tendency towards decreased energy production (thermogenesis). One study of obese individuals (approximately half of whom were CoQ10 deficient) found that daily supplementation with CoQ10 in addition to a calorie-restricted diet more than doubled the amount of weight lost after 8-9 weeks of dieting in those who were CoQ10 deficient at the onset.⁴

Fish oil (omega-3 fatty acids)

Omega-3 fatty acids (the active components found in fish oil) have been found to curb the appetite by inducing a longer lasting feeling of fullness after eating.⁵ In addition, Australian researchers have found that omega-3 rich fish oil supplementation may assist weight loss (by reducing body fat) when combined with moderate exercise.⁶

Fish oil is also known to improve cardiovascular health. Therefore if you are overweight or obese, increasing fish oil intake is recommended along with an appropriate exercise program to improve your body composition and further reduce your cardiovascular risks.

Consult your local pharmacist for further information on how these key nutrients can assist your weight management goals.

Other Dietary and Lifestyle Factors

• A healthy approach to weight loss

  The sensible way to lose excessive body fat, and to keep it off, is to make healthy changes to your eating and exercise habits. Here are a few basic suggestions:

  • Do not skip meals: you may then be inclined to eat more when you do eat. This in turn may lead to enlarged stomach capacity and you will require larger amounts of food before you feel satisfied.
  • Healthier approach to food:
    
    • Eat six small meals and snacks rather than the traditional three large meals a day. Snack suggestions: yoghurt, fruit, nuts, seeds, hummus, canned fish with crackers, miso soup with tofu, protein drinks.
    • Eat plenty of fresh foods and avoid processed foods that are high in saturated fats and sugar; (e.g. soft drinks, lollies, and snack foods)
    • Avoid using food for comfort, such as eating when you are upset or stressed. Instead, consider other options such as going for a walk or run.
    • Control your food portions; stop eating when you have had enough.
  • Exercise: it is very important to exercise when losing weight. Not only does exercise help you burn calories, it also helps to prevent muscle loss.

• The role of protein in weight management and exercise

  Maintaining and building muscle mass is a very important element of any healthy weight loss program. This is because muscle is a metabolically active tissue that burns calories. By maintaining and building muscle mass you will increase your capacity to burn calories and are therefore more likely to reduce your body weight and maintain your ideal body weight. Adequate amounts of protein are essential for building muscle when exercising and also help to repair muscle after exercise.

  Your local pharmacist can offer further advice to help you achieve these lifestyle goals.

Frequently Asked Questions

I’ve heard that fish can be high in mercury; is this true? Is it safe for me to take a fish oil supplement?

Yes to both. Many types of fish contain unsafe levels of mercury and several other pollutants. However, good quality fish oil supplements undergo strict purification processes and therefore only contain negligible amounts (if any) of these contaminants. Please ask your healthcare professional or local pharmacist to help you find a safe product that suits your needs.

Did You Know?

‘Crash’ and ‘yoyo’ diets make you gain weight

Short periods of semi-starvation without exercise do not help to maintain healthy body weight. When you lose weight on these types of diets, you primarily lose water and muscle, not fat. Muscle burns calories, but fat does not. Therefore, when you stop dieting and eat normally again, your body will burn fewer calories than before due to reduced amounts of muscle tissue. In addition, when you starve yourself, your body will automatically reduce its metabolic rate to protect itself from future periods of starvation. For this reason, many people tend to gain more weight than they initially lost when they resume eating their normal diet.