In 2015, it was estimated that weight loss programs, products, and other therapies generated more than $150 billion in profits in the United States and Europe combined. The global weight loss market is predicted to reach $246 billion by 2022. Not surprisingly, weight loss programs can be quite expensive for someone who wants to lose more than a few pounds. One study found that the average cost to lose 11 pounds (5 kg) ranged from $755 for the Weight Watchers program to $2,730 for the medication orbital. What’s more, most people go on many diets during their lifetime. When these multiple attempts are taken into consideration, some people end up spending thousands of dollars pursuing weight loss, often without long-term. We have grown up listening to the term ‘balanced diet’ in science. It refers to a diet that has all the essential nutrients and minerals that will keep us healthy. Having a balanced diet has been encouraged by our childhood. After all, it is important in keeping our health well. Moreover, nowadays, the trend of junk food is here to stay. People are not taking a balanced diet, rather eating all sorts of harmful foods. It is more important than ever to tell people about the importance of a balanced diet. You cannot merely exercise and expect your body to stay fit. A balanced diet is crucial for that.
Most importantly, it is called a ‘balanced’ diet because it requires all the foods to be eaten in a balanced manner. For instance, if you intake large amounts of carbohydrates and a little amount of protein, then that will not be called a balanced diet, even if you are eating the right foods. The balance needs to be maintained for that.
- Avoid crash and fad diets to reduce your risk of yo-yo dieting.
- Try to eat a wide variety of foods from all five food groups from the Australian Guide to Healthy Eating.
- Increase your fruit and vegetable intake – particularly vegetables, most are low in kilojoules and contain fiber, which helps you feel full.
- Be mindful of the portions of foods and drinks you’re consuming – the bigger the serve, the more energy it contains.
- Reduce your intake of foods that are high in added fat, saturated fat, sugar and salt.
- Make soft drinks, lollies, snack foods and alcoholic drinks an occasional 'extra'.
- Most adults should eat no more than one or two 'treats' a day. If you are overweight or inactive, you may need to limit treats to less than one a day.
- How many standard drinks are you having during the week?
- Try to balance an 'extra' food with extra exercise. The more energy you burn, the more treats you can afford to have. Remember, you should only add extra foods after you have covered your nutrient needs with choices from the healthier food groups.
- Don't eliminate any food group. Instead, choose from a wide range of foods every day and choose 'whole', less-processed foods.
- Have a regular pattern of eating and stick to it.
- Replace sugary drinks with water.
- Avoid using food for comfort, such as when you are upset, angry or stressed. Explore other healthy ways to cope with these feelings, (such as going for a walk, reading a book, taking a bath or listening to music).
- Look at the facts – for instance, although it might be easy to eat a family-sized block of chocolate in one sitting, it will take 2.5 hours of jogging (or over 6 hours of walking) to burn off the energy it contains!
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