Nutrition

Maintaining a healthy weight is a journey that requires dedication, but it is undoubtedly worth the effort.

How are you doing with maintaining a healthy weight? Reflecting on this question can help you identify areas where you might need to make changes or improvements. A healthy weight is not just about looking good; it’s about feeling your best and living a vibrant life.

Why would you want to have a healthy weight? The benefits extend far beyond physical health. A healthy weight can improve your mental well-being by reducing stress and anxiety and increasing your confidence and self-esteem. Maintaining a healthy weight also allows you to engage more fully in activities you love, whether playing with your kids, hiking, or simply enjoying a walk in the park. 

Why should you eat healthy?

Did you know that your body is constantly rebuilding itself? Yes, consider the largest organ in your body, your skin. While estimates vary, research suggests that the average adult loses anywhere from 30,000 to 40,000 skin cells every hour, adding up to an astonishing 500 million to 1 billion cells per day. That’s right – you’re losing millions of skin cells as you read this! Other organs in your body have the same turnover, losing old cells and regenerating new ones.

What about brain cells? The human brain contains approximately 86 billion neurons, and while some cells may die, others are replenished. The average person might lose about 85,000 neurons per day between ages 18 and 93, which is less than 0.1% of total neurons annually. Thus, we don’t lose a lot of brain cells, but we need nutrients to build new connections between brain cells.

Where does the fuel come from that feeds the process of cellular regeneration? Humans are not like motor cars that fill up at the nearest fuel station. No, we fill up with food and water that provide the nutrients to drive growth. The healthier we eat and drink, the better our chance of building and maintaining a healthy body.

A balanced diet consists of eating a variety of nutrient-dense foods from all the major food groups – fruits, vegetables, whole grains, lean proteins, and healthy fats. It involves consuming appropriate portion sizes to meet your calorie needs, staying hydrated, and limiting added sugars, sodium, and unhealthy fats. A balanced plate should have half the plate filled with fruits and veggies, one quarter with whole grains, and one quarter with lean protein. 

A healthy and sensible diet allows us to maintain a healthy weight. A healthy weight is not just a number on a scale. It is a weight that promotes mental well-being and minimises the risk of developing health issues such as type 2 diabetes, heart disease, and certain cancers. It is typically determined using the Body Mass Index (BMI), which calculates weight in relation to height. A BMI between 19 and 25 is considered healthy for most adults. However, BMI is not the only measure; factors like body fat percentage, waist circumference, and overall health markers also play crucial roles.

Below are three basic rules for weight management, followed by a question-and-answer guide. Lastly, we provide resources for delving deeper into managing nutrition.

Three basic principles

1. Practice mindful eating. Stop hurting yourself by fighting thoughts about overeating. Instead, start to really enjoy the experience of eating. Pay full attention to the experience of eating and drinking, both inside and outside the body. Savour each bite, recognise hunger and fullness cues and appreciate the sensory aspects of food without distraction. This approach helps to foster a healthier relationship with food by promoting awareness of emotional triggers for eating and reducing overeating. By focusing on the present moment and making conscious food choices, mindful eating can support weight management, improve digestion, and enhance overall well-being. It is a holistic strategy that integrates the principles of mindfulness into daily eating habits, encouraging a more balanced and enjoyable approach to nutrition.
2. Smart food choices. Make smarter choices when selecting what you eat. High-fibre and lean protein foods promote a feeling of fullness and help to keep hunger pains away for longer. Don’t drink calories. Drink massive amounts of water and as much unsweetened coffee, tea, or other non-caloric/low-calorie beverages as you like. Avoid sodas and fruit juices. Eat as much vegetables as you want. Study food labels, learn to eat higher protein foods, and avoid high-calorie foods. Avoid overly processed food and unhealthy fast food. Be aware that fast food outlets and supermarkets advertise unhealthy but enjoyable food with high sugar content.
3. Observe. Try to study what you eat and monitor your weight daily. Please don’t do this if you are worried about having an eating disorder, as following this principle can worsen your condition. If in doubt, ask for medical advice. Try to eat roughly the same meals daily and weigh yourself first thing in the morning. Track what you eat by using an app or diary. Over time, you will understand what makes you gain weight and what helps you maintain your desired weight.

Check to see if you need to eat healthier

Do you have depression, and are you overweight?

Do you struggle with low self esteem and negative body image?

Do you have joint and back pain from carrying excessive weight?

Do you have breathing difficulties at night and tiredness during the day due to sleep apnoea?

Do you have difficulty finding well-fitting clothes?

Do you have reduced mobility and difficulty with physical activities?

If you’ve answered yes to any of the above, continue below…

Test your knowledge

Skipping meals aids in weight loss. True/False

Exercise alone is sufficient for weight loss. True/False

Carbohydrates can be part of a weight-loss diet.True/False

Regular weighing promotes weight loss for dieters. True/False

Answers

Skipping meals aids in weight loss. False

Skipping meals, especially breakfast, does not lead to weight loss in the long run. In fact, it can have the opposite effect by causing overeating later in the day, slowing metabolism, and leading to nutritional deficiencies. Regular meal patterns are recommended for sustainable weight management.

Exercise alone is sufficient for weight loss. False

Many believe that simply increasing physical activity will lead to significant weight loss. However, research shows that exercise alone often results in minimal weight loss unless combined with dietary changes. Exercise is crucial for overall health and maintaining weight loss, but diet plays a more significant role in initial weight reduction.

Carbohydrates can be part of a weight-loss diet. True

Many dieters think that cutting out all carbohydrates is necessary for weight loss.  Low-carbohydrate diets can be an effective tool for weight loss, especially in the short term. They are not necessarily more important than other dietary approaches. Some carbohydrates, such as whole grains, fruits, and vegetables, provide essential nutrients and fibre that support weight loss and overall health.

Regular weighing promotes weight loss for dieters. True

Regular weighing promotes accountability and awareness by providing immediate feedback on progress. This can motivate individuals to maintain healthy behaviours and make necessary adjustments to their diet. However, it’s important to note that weight can fluctuate daily due to variations in fluid intake, hormonal changes, and food consumption. If you have or are concerned about having an eating disorder, it is not advisable to weigh yourself regularly. Instead, discussing your options with a dietitian or doctor is best. For more information on eating disorders, butterfly.org.au (click here)

Start your journey towards a healthier weight by doing this:

1. Practice mindful eating

Mindful eating involves paying attention to your hunger and fullness cues, savouring your food, and being present during meals. This practice can help you develop a healthier relationship with food and prevent overeating. Techniques like eating slowly, avoiding distractions, and using smaller plates can aid in mindful eating. To learn more about mindful eating, consider using the app Eat Right Now App by Sharecare (click here) or listen to the podcast Podcast #220: The Anti-Diet | Evelyn Tribole (click here) (website : https://www.intuitiveeating.org)

2. Create a calorie deficit by eating smarter

While reducing calories is important, the quality of your diet matters too. Build your meals around nutrient-dense, high-fiber foods like vegetables, fruits, whole grains, lean proteins, and healthy fats. These foods will help you feel fuller for longer, reducing cravings and promoting overall health.

It is really difficult to always know what to eat in order to maintain a healthy weight. In the beginning, it is helpful to eat the same meals and to keep your diet plan simple. Multiple studies have found the Mediterranean diet is as effective or more effective for weight loss compared to low-fat or low-carb diets when followed for 6 months or longer. The diet’s emphasis on nutrient density, fibre, healthy fats, and metabolic benefits can create an ideal environment for achieving and maintaining a healthy weight.

Not sure what a Mediterranean diet is? Use the Mediterranean Diet Score Tool (MDST) (click here) to assess how closely your typical eating habits align with the principles of a Mediterranean diet. Use it regularly, and you will quickly learn the principles of a Mediterranean diet.

3. Consider tracking your calorie intake and weight

Counting calories doesn’t have to mean obsessively writing everything down. Use a free app like MyFitnessPal (click here) , MyNetDiary (click here) , or Lose It! (click here) to easily log your daily food intake. Don’t worry about being perfect at first. Simply getting into the habit of logging meals and being more aware of portion sizes can make a big difference. Most apps have databases with calorie counts for common foods and let you scan barcodes for packaged items.

Many experts recommend daily weighing as the optimal frequency for weight loss. Stepping on the scale every morning helps reinforce the connection between your eating habits and weight changes. Don’t get discouraged by small fluctuations, which are normal. Look at the overall trend over weeks rather than obsessing over each day’s number. Weighing daily can increase motivation and lead to greater adoption of healthy habits. Consider investing in a smart scale that syncs with your phone and lets you easily track weight over time such as a Withings scale (click here) .

Other options

Another great starting point is to consult with a professional, such as a dietician. You could speak to your GP about obtaining a referral through an Enhanced Care Plan to see a dietician.

The CSIRO also provides amazing resources and information on dieting, which you can check out by clicking here. Their Total Wellbeing Diet program is an excellent option, with a low carb, low fat, and high protein approach that can be completed online (click here) . Furthermore, they even offer a refund if you are able to lose weight.

Go to your GP and discuss weight control with GLP-1 (glucagon-like peptide-1) medications. Drugs like semaglutide (Ozempic), liraglutide (Saxenda), and tirzepatide (Mounjaro or Zepbound) help regulate blood sugar levels. These medications also work in the brain to reduce appetite and make people feel fuller faster. In clinical trials, GLP-1 medications have led to significant weight loss of around 15% of total body weight when used alongside diet and exercise changes.

Patience, consistency, and mindfulness are key

The difference between who you are, and who you want to be, is what you do today.

Continue to be consistent and explore what motivates you. Why are you making an effort to maintain your health? An example might be, “I want to have a healthy weight to enjoy the outdoors with my children”. Your “why” should encourage you to keep going even when the daily reward appears insignificant.

Remember that nothing changes completely overnight. Starting a diet and hoping that everything will work itself out right away isn’t a good idea.

Remember that it’s unrealistic to expect to lose weight in 20 days if it took 20 years to gain it. Despite its frequent portrayal on TV, rapid weight loss is not practical in reality. Products that promise quick weight loss are not backed by research; these companies are trying to deceive you into spending your money on false promises. Take a cautious approach, make sustainable lifestyle changes, and observe how things progress over time.

More information on healthy diets

For more information on a healthy diet for depression that can improve mood and brain health, click here.

The Slow-Carb Diet (click here) is about swapping those sugary foods for slow-burning options. Think lean protein like fish and chicken, along with non-starchy veggies like broccoli and spinach. These take longer to digest, keeping you feeling fuller for longer and preventing those energy crashes.

Severe mental health conditions are associated with weight gain, often due to side effects associated with some of the medications. It is important to eat well to promote brain health and a heathy body weight. Click here for more information.

A Mental Health Grocery (click here) list is like a roadmap to stocking your kitchen with brain-boosting foods. Avoiding sugary crashes keeps your mood stable. A healthy gut might be linked to a lower risk of depression. Healthy fats and proteins support brain function and neurotransmitter production. With a mental health grocery list, you can feel good about fueling your body and mind.

Apps for healthy eating

The Eat Right Now App by Sharecare (click here) is designed to help users develop healthier eating habits and overcome cravings. It offers mindfulness-based techniques, daily exercises, and personalized coaching to promote mindful eating. The app aims to reduce stress-eating and support sustainable weight loss and overall well-being.

Diet Doctor (click here) is an excellent app that helps you stay on track with a customised approach based on the information you provide. You can choose between different dietary approaches, such as high-satiety eating, low-carb, keto, intermittent fasting, or high protein. You provide information on goals, activity levels, eating attitudes, and more! The app then provides an easy-to-use holistic approach to healthy eating for your goals.

Podcasts

The Mel Robbins Podcast. Reset your mental health: the diet and nutrition protocol from a renowned Harvard MD, Dr Chris Palmer. In this episode, Dr. Palmer explores the critical link between metabolism and mental health, sharing eye-opening patient stories and his personal journey. He reveals the seven signs of metabolic disorders and introduces the Brain Energy protocol as a potential path to healing. You’ll learn about mitochondria’s role in mental well-being, how the ketogenic diet emerged as a medical treatment, and the importance of sleep and exercise for mental health. Dr. Palmer also provides actionable steps to improve well-being and offers guidance for those struggling or supporting loved ones in need. Click here.

Listen to an episode of the Huberman Podcast where Dr. Chris Palmer, a psychiatrist, discusses the connection between nutrition and mental health. He also gives an account of his own struggles with nutrition and mental well-being and provides extensive coverage of a low-carb dietary approach. Click here.

Intuitive Eating: Paying attention to your body’s natural hunger signals, rather than focusing on calorie and fat counts, is the key to intuitive eating for reaching a healthy weight. By aligning your food choices with what your body truly requires to function well, both physically and emotionally, you can develop a healthy relationship with food. Listen to the podcast here: Ten Percent Happier Podcast #220: The Anti-Diet | Evelyn Tribole (click here)

Supplements

Omega-fatty acids supplementation. Click here for a guide.

Eating Disorders and Body Image Issues

Support for Eating Disorders and Body Image issues: butterfly.org.au (click here)