Most people think mastering the skill to maintain a healthy body weight takes forever.
But I can explain it to you in 60 seconds.
6 Steps to turbocharge your journey:
1. Stay Hydrated
You need 30-35ml/kg body weight daily [1-2].
Note: some caution for who may have reduced cardiac/renal function [2]. Please refer to your doctors’ prescription of a fluid plan.
2. Build a Balanced Plate
3. Eat an Adequate Amount of Protein
4. Have dairy like high protein yoghurt and fruit as snacks
5. Avoid consuming too much sweetened pre-packaged food items, desserts and beverages
6. Avoid maintaining a sedentary posture like sitting on the couch for more than 2 hours
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Disclaimer: This is not intended to be medical advice, treatment or a diagnosis, nor is it intended to be a substitute for seeking professional medical advice. This content does not consider your specific needs or circumstances and we urge you to seek independent medical advice should you wish to rely on any information supplied. We appreciate your cooperation.
References:
1. National Collaborating Centre for Acute Care (UK). Nutrition Support for Adults: Oral Nutrition Support, Enteral Tube Feeding and Parenteral Nutrition. London: National Collaborating Centre for Acute Care (UK); 2006 Feb. PMID: 21309138.
2. NEMO team 2022. Estimating energy, protein & fluid requirements for adult clinical conditions. Available online at: https://www.health.qld.gov.au/__data/assets/pdf_file/0022/144175/est-req.pdf
3. Baker Heart and Diabetes Institute (2022). Portion plate guide fact sheet. Available online at: https://baker.edu.au/health-hub/fact-sheets/the-portion-guide
4. National Institutes of Health (Oct 6 2022). Calcium Fact Sheet for Health Professionals. Available online at: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
5. Susan B. Roberts, Ph D, High–glycemic Index Foods, Hunger, and Obesity: Is There a Connection?, Nutrition Reviews, Volume 58, Issue 6, June 2000, Pages 163–169, https://doi.org/10.1111/j.1753-4887.2000.tb01855.x
6. Australian Department of Health and Age Care 2023. Physical activity and exercise guidelines for all Australians. Available online at:
https://www.health.gov.au/topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians
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