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Q&A with Australian Health Practitioners
Will eating less make me lose weight?
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My partner keeps telling me my portions are too big and every time i watch the reality TV shows on weight loss they stress portion control… Should i be eating less and how can i do this? -
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Arlene Normand
Dietitian
Arlene is a registered practising dietitian, with a private practice in the Eastern Suburbs of Sydney, and has built a strong business over the last … View Profile
You can eat everything if you keep your portions small. Put everything you eat on one plate so that you can view the portions you are consuming. Consider what is on your plate, not just the type of food but also the quantity of it, You might be surprised how much you are eating in a ‘normal’ meal - it could be a great deal more than you realise. You only need what your body needs. Overweight people consistently underestimate how much they eat. The bottom line to lose weight is portion size. In Australia, portions tend to be large, and are getting bigger, which is why portion control is so crucial to reaching and maintaining a healthy weight. Never eat until you are full, only till you are comfortable!
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Chris Fonda
Dietitian, Nutritionist, Sports Dietitian
As an Accredited Sports Dietitian, APD and athlete (springboard diver), Chris has both professional and personal experience in sport at the sub-elite and elite level.Chris … View Profile
To further add to Arlene's comment earlier, half your dinner plate should be filled with ‘free’ vegetables or salad vegetables. “Free” meaning non-starchy (e.g. potatoes, sweet potato, parsnip, corn). One quarter of your plate should be of high quality lean protein (lean red meat, chicken, fish), and the other quarter should be from low glycemic index carbohydrates (e.g. brown rice, wholegrain pasta, couscous).
For further advice about how to reduce your portions and practical tips for lunch and breakfast seek the expert advice from an Accredited Practising Dietitian (APD). You can find one in your area by going to the Dietitians Assocation of Australias website: www.daa.asn.auReport this post
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Dr Richard Wong
Personal Trainer
Qualified with a B: Human Movement Science and Certificate. I grew up with sport. I competed succesfully at a state and national level as a … View Profile
i say eat more and you will loose weight. eat more frequently, every 3 hours and eat the right amount of carbs, protein and fat at each meal at the right time. dont get caught up in the whole ‘eat less loose weight’ the less you eat the slower your metabolism. you need to get your metabolism fatser so you can burn fat and keep it off forever. you just need to know how much carbs, protein and fat to eat over the day. space it out over 5 meals and makes sure you lean out yoru carbs throughout the day and eating just green veg at night, no peas.
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Emily Henry
Dietitian
Emily is an Accredited Practising Dietitian/ Sports Dietitian working in private practise on the Gold Coast. Emily has a particular interest in sports nutrition. Her … View Profile
Yes and no. Yes, portion control is something I spend most of my time talking to clients about, and is enormously important. No, because getting smaller dinner plates and eating kids-sized meals often leaves you hungry, looking for more food, and bingeing. Portion control is crucial, there is no doubt. But it’s so important that you get it just right. A small amount of carbs, protein and veges or salad in a meal can make it filling, satisfying and a good measure for weight control without creating a binge later.
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Genevieve Michael
Dietitian
Having gathered 28 years of private practice experience , Genevieve wants to assist people with practical changes to their food and lifestyle issues in order … View Profile
Whilst I agree with most of what my esteemed colleagues have written, I would like to stress that eating less and less does not always result in weight loss. A caloric(energy) restriction to less than 4600kJ ( around 1000calories) per day can slow your body's metabolism and result in no weight loss.
So it is important to eat A BIT less, and perhaps GRADUALLY reducing your serving sizes is the way to go.
If you are unsure of whether your intake is appropriate for weight loss, I would also suggest you consult with a local APD. You might also want to keep a food diary, or photograph your meals and take them along to the consultation.Report this post
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Jessica Buchanan
Dietitian
Jessica is an Accredited Practising Dietitian (APD) who incorporates a holistic and mindful approach to helping people achieve health and wellbeing. She has a particular … View Profile
Firstly, we know that diets don't work. So whether it's reducing your food intake or cutting out particular groups, food groups, it's not a healthy way to lose weight. Reducing or restricting your vitamin and mineral intake or, in particular your carbohydrate intake, will leave you with an increased hunger and preoccupation with food. And it can also impact your mood, making you more irritable and lowering your motivation. It's important that when we're looking at losing weight, that you have a balanced approach. So it's clear that dieting doesn't work, however, we need to look at what a healthy alternative is.
I would like to argue that rather than focusing on losing weight, that you need to focus on developing a healthy and meaningful lifestyle and a healthy relationship with food and the body. If you are overeating and your portion sizes are too large, eating slowly and mindfully, so being present to the experience, will help you reduce your portion sizes to a more appropriate size. Another tip is listening to your body more carefully. Listen to your body's hunger and fullness signals. They are the best guide in regards to how much to eat. And finally, if you're wanting more specific information about portion sizes to work out whether you are overeating or not, consult a dietitian and they can help you with a healthy approach to weight management.Report this post
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