Overweight and Obesity

Managing Weight

Burning off kilojoules is the key to weight management, so the longer you can be active the better, but build it up slowly. A sudden large increase could cause injury. If it makes you uncomfortable slow down, stop or change to another way of being active. If you have an existing health problem or are overweight, consult your doctor before starting to increase your activity.

A good way to tell if your activity is at the right level is to use the 'talk test', i.e. you should still be able to talk whilst doing the activity (unless you are under water!); if you can't then you are working too hard. Feeling slightly puffed and sweaty is somewhere around the right intensity. At this level you are more likely to feel better, and feel able to stick with it because you enjoy the feeling.

What happens to the energy we get from food?

JUST BEING - Energy is used for all basic functions: hear beating, lungs breathing, and liver, kidney and brain performing their functions. This is you Basal (or Resting) Metabolic Rate (BMR or RMR). It keeps your body ticking and uses about 60-70% of your energy intake. BMR varies between individuals but for men the approximate BMR = 7000 kj per day, for women 6000 kj per day. Men have a higher BMR largely because they have a higher proportion of muscle cells that burn more energy than fat cells.

USING FOOD - When you digest food it takes energy to break it down into nutrients that the body can use. This uses about 10-15% of your energy intake.

MOVING - Every time you move you use up kilojoules - having a shower, brushing your teeth, combing your hair, collectin the mail, cuttingup vegetables, ironing, walking up stair, hangeing washing, mowing the lawn, shopping. Even fidgeting uses energy - some studies have shown that people who fidget are less likely to be overweight! Activities such as sports, brisk walking or a bike ride will burn extra energy on top of that used in normal daily activities. 'Moving' burns up about 20% of your energy needs.

The Healthy Living Pyramid reminds you to "Move more"

Adapted from: Diet Addiction, Glenn Cardwell, Wellness Australia Pty Ltd, WA 1994