Why Slow and Steady Wins the Race

Fad diets and quick weight loss schemes can be quite appealing, especially when we want to fit into those old jeans now! It’s also easy to get seduced by all the advertisements for programs that promise quick and effortless weight loss. But, unfortunately, weight loss and weight maintenance are not effortless. Both involve daily dedication to making positive and healthy choices and waiting for results at a later time. Although we want results now, a solid, healthy weight loss program should result in a loss of approximately ½ to 1 kilogram per week. Any program that promises more weight loss than that on an on-going basis is probably a fad diet of some kind.

Following a weight loss program is not just about the number on the scale, but health matters too, especially if you need to maintain your energy to take care of a family. A recent study, published in the American Journal of Clinical Nutrition, analyzed the micronutrient composition of four popular diets (Atkins, Zone, LEARN, and Ornish) to determine their nutritional adequacy. Overweight participants were required to follow one of the assigned diets for 8 weeks. No vitamin or mineral supplement was required by the study. After eight weeks of being on the diets, over 25% of women had intakes lower than the daily requirement for thiamin, folic acid, vitamins C, A, and E, iron, and magnesium. Eliminating entire food groups, which many of these diets do, may result in vitamin and mineral deficiencies, which is never good for overall health or maintaining energy.

So what do you do if you want to lose weight? First follow a balanced diet which includes lean protein, whole grains, lots of fruits and vegetables, and healthy fats. Each food group provides a specific nutrient your body needs to function properly, so make sure each meal is well-balanced. Even though it may be tempting to try to speed up your weight loss, don’t eat less than 1200 calories per day, as it is too difficult to fit in all the nutrients your body needs in less than that (plus if you are breastfeeding, you may affect your supply and the nutrition you are providing to your bub).

Another important factor with weight loss is accountability. Losing weight may seem like an individual problem to tackle on your own, but having strong social and professional support is one of the most important factors in losing and maintaining a healthy weight. Support from weight loss professionals, such as dietitians or doctors can help ensure you are losing weight in the most efficient and healthiest way possible. But professionals are not the only ones who can help you achieve your goals. Social support is also vitally important because it helps us feel like we are not alone on our journey and may even get us through those days when we want to give up.

Create a new healthy community around you. This can be done in-person or online. For example, the In Shape Mummy program is a great place to start if you want to create this type of supportive community. In Shape Mummy’s expert nutritionists have designed the meal plans to ensure that you get the right balance of essential nutrients every day. All the hard work has been done for you so you won't have to think about it. In Shape Mummy is a bit like a gym membership in that you stay a member until you reach your ideal weight, all in a healthy way. You are set a series of monthly goals as well as celebrating short-term goals is a smart way to attain big results. Measuring your progress weekly and sharing it with other people in the community will give you more motivation and bring you closer to your ultimate goal.

With a healthy diet and a solid foundation of supportive people around you, to be there on the days you want to quit, you will reach your weight loss goals in no time.

Julie Masci, BHlthSc, APD, AN

Julie Masci is a practising accredited dietitian and nutritionist. She is a mum of a blueberry loving toddler and a beautiful baby. Julie has appeared on Brisbane’s televisions as an expert dietitian on Channel 9 News, Channel 7 News, Today Tonight and Brisbane Extra, as a diet and nutrition expert. She has extensive experience as a public speaker on a variety of nutrition topics, such as obesity, diabetes, and digestive health. She is also a monthly contributor to Prevention Magazine as their Grocery Guru and in the past was a regular contributor to the Australian Weight Watchers magazine. Julie is one of In Shape Mummy’s dietitians and the founder and director of New Life Nutrition.