Things you need to know about losing weight

“Some common over-the-counter medications can hurt weight loss. I advise people trying to lose weight to use antihistamines sparingly. Try spot-treating the symptoms instead. If you have nasal symptoms, consider only nasal sprays rather than a pill.”

– Dr Chandler Park, founder of CancerVisit.com

“Fast weight loss, such as 4.5 kg in two weeks, that results from extreme food restriction, juice cleanses, or cutting out carbohydrates completely is mostly due to loss of water weight and muscle mass, and can be very unhealthy. This weight loss is not sustainable and is usually regained back fast and results in a cycle of yo-yo dieting, which messes up your metabolism. The actual kilograms you want to lose and keep off – kilos of fat – require a meal plan that includes all food groups and is not overly restrictive so that you can fuel your body to burn fat efficiently.”

– Rachel Goodman, dietitian

“People have become completely disconnected from what satiety is and what it should feel like. We eat in the car, while working, while on our phones, or while watching television – we have become mechanical eaters. Mindful eating is a fundamental part of losing weight and keeping it off. You should eat when your body is asking you for fuel and stop eating when you are full. Keeping away from distractions can help learn this behaviour.”

– Gisela Bouvier, dietitian nutritionist

“I wish people would know that skipping meals, especially skipping breakfast, is not the answer. Many people think if they just cut kilojoules by not eating certain meals they will lose weight, but it actually does not help them lose weight and instead sets them up to overeat later and/or to make unhealthy choices later.”

– Dr Rachel Goldman

These delicious blueberry and oat breakfast muffins are healthy snack at any time of the day.

“People need to slow down when they eat! Most people eat too fast and when we eat too fast, we overeat. By simply slowing down the meal – try putting your utensil down between bites, or eating with your non-dominant hand – your stomach and brain will have time to connect. When you slow down your eating, you will be able to eat less food and feel full faster.”

– Dr Goldman

“You need to eat to lose weight. What I mean here is that you can’t skimp too much on kilojoules to lose weight. Don’t think eating just a low-joule microwave dinner is a good thing. You’ll have better weight-loss results if you’re eating enough. If you eat too little, you could end up slowing your metabolism, which is not going to be helpful to weight loss.”

– Amy Gorin, dietitian nutritionist

“Having a diet high in fibre is an incredible way to lose weight. Fibre helps keeps you fuller longer, which can help control weight. It also keeps your digestive system regular, preventing constipation. The average woman requires 25 grams, and the average man requires 38 grams of fibre per day – but most do not get even half that. When adding fibre to your diet, it is very important to drink water throughout the day to prevent bloating. It is also encouraged to eat protein with fibre, which promotes satiety.”

–  Brooke Zigler, dietitian

“Pay attention to nutrition labels. Focus on the ingredients, not the numbers. Make sure you’re eating good, clean food. Even better, choose foods that don’t need a label, like fresh vegetables, fruits, nuts, seeds, and healthy fats. Look for organic, grass-fed, pasture-raised, and humane meats.”

– Tanuja Paruchuri, holistic health coach

Learn more about how your food is produced, some of these facts are alarming.

“The main ingredient you need to watch out for is sugar. Remember that sugar wears lots of disguises – there are more than 61 names for sugar on food packaging these days. Some common monikers include evaporated cane juice, fructose, high fructose corn syrup, corn syrup, sucrose, dextrose, maltodextrin, and  more. Sugar, particularly hidden sugar, is responsible for weight gain and health issues in most people.”

– Paruchuri

Read on to find out how to kick a sugar addiction without missing the sweet stuff.

“It is nearly impossible to shed weight all on your own. Most people need a supportive community, coach, therapist, accountability partner, and/or group to stay on track.”

– Sandee S. Nebel, mental health counsellor and eating disorder specialist