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Four simple rules to lose weight

16 January, 2020
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The expert dieticians behind the CSIRO Total Wellbeing Diet have four simple tips to help you lose weight. Their blog post, reproduced below, can help you take the first steps towards shedding those excess kilos.

These 4 golden rules are not only based on science but are practical and deliciously healthy enough to follow.

1. You don’t need to deprive yourself

Cutting out food groups or dramatically reducing the kilojoules you eat will only leave you hungry, making it hard to stick to your diet in the long run.

An effective and healthier approach to weight loss is eating a variety of foods from all food groups, in moderation. Unfortunately, many dieters skip essential food groups, such as bread and cereals or dairy, which in reality are some of the most important type of foods in a weight loss plan.

With the Total Wellbeing Diet, eating according to food groups is key – meals should include lean protein, such as salmon or chicken, paired with low GI carbohydrates and plenty of fresh vegetables. And, unlike many other diets, you can still lose weight and enjoy the occasional piece of chocolate, choc-chip cookie or scoop of ice-cream with this list of indulgences.

2. Weight loss doesn’t happen overnight – it takes time

Unless you have all the time to be in the kitchen while hitting the gym every day, weight loss will take some time. Consistency and preparation are key here.

The reason why successful dieters don’t drop out in the first few weeks of the Total Wellbeing Diet, is because they stick to their meal plan and prepare ahead. Leaving no room to feel hungry means you’re less likely to opt for takeaway or the local restaurant because you’re satiated from all the balanced meals the Total Wellbeing Diet offers.

And while there is a set meal plan to follow, the Total Wellbeing Diet is flexible. You can swap out a prescribed meal for one that suits a special occasion or your mood (the 12-week program includes over 1,000 recipes).

3. Fat is your friend

A common mistake people make is cutting out fat in the belief that the less fat you eat the more body fat you’ll lose.

More and more research is suggesting that low fat diets can actually make it harder to lose weight. This is because fat is needed for satiety, healthy metabolism, and low-fat options can be filled with sugar and high-kilojoule additives to make them taste better.

This isn’t the case with The Total Wellbeing Diet, as our menu plans are built on the idea that healthy, wholefood fats such as avocados, nuts and olive oil, are part of a balanced diet.

Fats that will hamper your weight loss efforts, on the other hand, include fats from butter, cream and fatty cuts of meat that provide excess kilojoules and can increase your blood cholesterol levels.

4. Real, everyday food is key

Supplements and detoxes are unlikely to result in long-term weight loss. Similar to cutting out food groups or kilojoules, the main problem is that these types of diets are too hard to maintain. You may also be missing out on essential nutrients, typically fats and protein, that the body needs to perform at its best.

A supplement or detox plan may also leave you tired and low on energy, causing you to crave high-fat and high-sugar foods. Learn more about a healthy diet and how to lose weight sensibly with The Total Wellbeing Diet.


Have CBHS Hospital or Packaged cover? You might be able to access the Total Wellbeing Diet at no cost.

CBHS partners with Digital Wellness to provide you with 24 weeks of the CSIRO Total Wellbeing Diet, an online weight management program that is scientifically formulated with dietitian support to help you along the way. It includes 15 coaching sessions, delicious easy-to-follow menu plans and tracking tools to maximise your weight loss.

If you have a BMI of 25+ and/or diabetes, joint pain, high blood pressure or high cholesterol you might be eligible to enrol in this fully funded program. Email wellness@cbhs.com.au to find out more.


Reproduced with kind permission of the CSIRO Total Wellbeing Diet.

All information contained in this article is intended for general information purposes only. The information provided should not be relied upon as medical advice and does not supersede or replace a consultation with a suitably qualified healthcare professional.

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