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Weight loss improves longevity
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Reducing weight will help reduce the workload on your heart, keep your blood pressure down and lower cholesterol levels.
from Heart Foundation
Image: Heather Delaney
Your best chance of long term success will be if you make permanent lifestyle changes that include:

  • Following a healthy energy-controlled eating plan,
  • Doing regular physical activity or exercise.

    Tips for weight loss

  • Stick to 3 balanced meals and choose fruit for snacks.
  • Monitor your portion sizes and say no to second helpings.
  • Choose low fat foods and use low fat cooking methods.
  • Enjoy fibre-rich foods as they are more filling.
  • Eat slowly – and enjoy your food.
  • Drink lots of water during the day and between bites of food – it will help reduce the amount of food that you eat.
  • Cut down on luxuries and sugary foods.
  • Avoid picking at food while you’re cooking.
  • Eat only when you are hungry (avoid eating out of boredom, frustration or depression) or while you are doing something else like watching television.
  • Never go shopping on an empty stomach (where you may be tempted to have baked goods, sweets, chocolates or fast foods).
  • Avoid eating out too often or buying too many takeaway foods.
  • Cut down on your alcohol intake as it is high in calories.
  • Increase your physical activity – at least 60 minutes on most days of the week (if you have never exercised before or are increasing your activity level, check with your doctor first).

    Exercise regularly
    Physical inactivity is a risk factor for heart disease and high blood pressure – inactive women have a grater chance of suffering a heart attack.

    Regular exercise is essential for keeping physically fit, maintaining cardiovascular health, staying at a healthy weight and helping to sustain weight loss.

    Other positive benefits of exercise:

  • Controls cholesterol levels.
  • Improves blood pressure.
  • Controls blood sugar, so women would be less likely to develop diabetes (a strong risk factor for heart disease in women).
  • Weight bearing exercise helps prevent osteoporosis.

    Exercise that contributes to well-being includes activities such as walking, dancing, gardening, bowls and usual daily chores. To improve cardiovascular fitness, rhythmic and repetitive aerobic exercise, such as brisk walking, jogging, cycling or swimming, is beneficial.

    Most healthy women of any age can safely take part in moderate exercise. Middle-aged or older women, who are inactive, have a medical condition or are at high risk for heart disease, should consult a doctor before starting any exercise.

    A general guideline for exercise is at least 30 minutes per day on most days of the week. Women trying to lose weight or are maintaining weight loss, would require at least 60 minutes.

    Tips for making healthy lifestyle changes permanent:

  • Choose an enjoyable and sustainable form of exercise.
  • Make exercise a priority and schedule time for it in the day.
  • Set small achievable goals, have a long term goal and include rewards when achieving goals.
  • Obtain support from family, friends and colleagues.
  • Join a group or programme or take the dog for a walk.
  • Minimise screen time (watching television or spending too much time on the computer).
  • Take the stairs instead of the lift.
  • Walk instead of driving.

    How do you maintain a healthy weight? Post your tips below.


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