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Weight management
Weight management means achieving and maintaining a healthy body weight. Your body weight can affect your health in many ways.
Being overweight can increase your risk of developing high blood pressure, high blood cholesterol, diabetes and heart disease.
Being a healthy weight reduces your risk of these problems. It can make you feel healthier and better about yourself.
What can I do to improve my weight management?
To achieve and maintain a healthy weight:
- Follow a healthy eating plan by:
- eating a variety of foods, especially fresh fruits and vegetables (including legumes), bread (especially wholegrain), rice, pasta and other grain products
- eating moderate amounts of fish, lean meat, poultry and reduced-fat dairy products
- limiting fat intake, especially saturated fat in animal products
- increasing dietary fibre, which is found in plant foods only
- Keep alcohol intake to a minimum. It is recommended that women should drink no more than two standard drinks a day and men, no more than four standard drinks a day. It is also recommended that you have at least two alcohol-free days each week.
- Take regular physical activity.
Medical experts recommend that to maintain your health and weight you should do 30 minutes of moderate exercise on most days. This can be accumulated by doing 10 minute bouts of exercise. Remember you only have to take it regularly not seriously. This can include walking, swimming, dancing and gardening.
Healthy eating is just as important if you are underweight. If you are looking to increase your body weight you should consult a dietitian. If you have experienced unexplained weight loss, you should consult your local general practitioner.
Where can I get more information?
Talk to your local general practitioner or contact a dietitian or nutritionist at your local Community Health Centre, hospital or in private practice. You will find the number for Community Health Centres and hospitals in the Health Services listing in the information pages at the front of your phone book.
Also, have a look at the obesity website or these publications:
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