pixel

There are many theories thrown around when talking about what it takes to lose weight. Is weight loss as simple as counting calories?

What is a calorie?

A calorie is a unit used to measure that amount of energy which we get from food and drink. The term is interchangeable with kilojoules (kJ), the same way which kilometres and miles measure distance. There are 4.2kJ per calorie.

How much do you need?

The Australian Government has come up with an average recommendation of 8,700kJ. Your individual energy requirement depends on age, height, gender, activity level and injury factors.

For example, a 55-year-old woman who works a desk job and doesn’t exercise would need about 7,000kJ per day whereas a 19-year-old male who has a physical job and plays sports may require 13,500kJ.

Energy balance

For a person’s weight to increase or decrease, there must be an energy surplus or deficit. Having more energy than the body requires means that the excess is stored for later use. Not having enough means that the body will dip into its reserves to make sure there is enough energy for the body to function. If you are consuming the right amount of energy for your activity level, body weight stays the same.

Are all calories the same?

If it were as simple as energy in and energy out, you could eat nothing but your energy requirement in Mars bars and not gain weight. However, this would mean you would become deficient in protein and most vitamins and minerals and be consuming more sugar and fat than required.

A quarter of a cup of almonds has the same number of calories as a Dairy Milk chocolate bar although the almonds have more protein, heart healthy fats, fibre, vitamin E and magnesium. Even though there is the same amount of energy, there are additional nutritional benefits to having the almonds over the chocolate.

Calorie counting

There are many programs and apps which can help track your nutritional intake. These can be helpful in raising awareness of what the foods you are eating contain, such as high levels of salt or fat.

Calorie counting tools can also be helpful in making you aware of how often you eat and identify eating patterns. They can also lead to restrictive behaviour as a fear of exceeding the calorie allowance or avoidance of enjoyable foods because they don’t look good on the record.

So, losing weight should be simple, right?

Yes, the theory is to eat less calories than your body requires and you will lose weight. However, when you reduce the amount which you are eating and drinking and reduce it by too much, the body’s metabolism will slow down to reflect the reduction in energy. Which is why when thinking about reducing how much you eat, you should only reduce it by small amounts at a time.

Should I calorie count?

If you find yourself unable to recall what you ate in the last 24 hours, keeping a food diary would be a good idea. It can be as simple as writing down the foods eaten, without having the pressure of conforming to a strict number every day.

If you are wanting to lose some weight, calorie counting for one week per month can be a more lifestyle friendly alternative. It is a good way to check in with what you’re eating and is more likely to work long term.

To speak to a qualified nutritionist about your diet, give the clinic a call today or book in with Elizabeth online: https://sportstecclinic.com.au/book-online/

The internet and social media are changing the way which we eat. With the tap of a screen, food can be delivered to our doors in a matter of minutes. Scrolling through Instagram reveals perfectly curated meals with healthy hashtags for days.

So, what does healthy eating look like in a world saturated with easy access to food inspiration and food itself?

Nutrition information can now be accessed without relying on textbooks. When we open social media apps, we see perfect examples of healthy eating; endless smoothie bowls, veggie stacks, meal prep and, of course, the perfect bodies that this intense dedication apparently results in. With perfect lighting, angles, filters and arrangement, food certainly doesn’t look much like what the average person tucks in to during a typical weeknight dinner.

Social media sites can confuse our expectations about what healthy eating really looks like.

Along with the perfect pictures of foods, we see the perfect pictures of people. What’s hard to remember is health comes in different shapes and sizes. Even "they" don’t look like their picture all the time. 

Social media advertising also influences the way we eat. Through targeted ad based on browsing history or social media influencers promoting a product which they have been sponsored for, we are being exposed to a vast range of foods and products which may look #instaworthy but may not have a great nutritional content. Make sure you check in the corner for the sponsored notification, or check for #ad or #spon.

While it’s great to be connected to so many more people, a picture-perfect profile may not mean perfection behind the photo. Remember the basics behind healthy eating – eat close to nature, eat a wide variety of different coloured foods and listen to your body for hunger cues.

Food doesn’t need to be a beautiful work of art, it needs to be what works for you.

According to the Bureau of Statistics, in 2014-15 4.0 million Australians (17.5%) reported having a mental or behavioural condition. The term mental health covers a broad range of disorders including depression, anxiety, mood disorders and eating disorders.

Even if you don’t have a mental health condition, the way which you eat can have a drastic impact on your mood. We’ve broken down some key players, so you can eat your way to better mental health:

Food group and role

Breads and cereals

Fruit and vegetables

Dairy and meat products

Junk food

Foods which are high in saturated fat or sugar such as chips, lollies, chocolate and soft drinks cause the body’s blood sugar levels to sharply rise and fall. This means that you’ll feel great for a short period of time, but when when your blood sugar falls; you’ll quickly find yourself looking for the next pick me up.

Tips

If you want to talk to a professional about simple changes you can make to improve your diet, book in today with STC dietician Elizabeth.

Do you crave sugar based snacks throughout the day?

Do you want to control your blood sugar levels and maintain energy levels as well as a healthy weight?

Research has shown that acupuncture and moxibustion (herbal heat therapy) may reduce your sugar cravings to improve your blood sugar levels. 1, 2, 3, 7

Moxibustion at certain acupuncture points can influence blood insulin levels1, 2 and help to regulate them for up to 3-4 days post application. 

Achieve your health goals and new years resolutions in 2018 by booking with our highly qualified Doctor of TCM, Ester on Monday and Thursdays 10AM-6PM.

Among the conditions appropriate for treatment are:

-Diabetes (type 1 and 21, 5)

-Pre-diabetes 1, 5

-Gestational Diabetes

-Obesity 3

-Heart disease

-Eating disorders 3, 4

-Chronic fatigue 7

-General fatigue and low energy levels 7

-Addictive behaviour types and personalities 3, 4

-Brain fog 2


  1. Kim, THet al. Moxibustion for managing type 2 diabetes mellitus: a systematic review. Chinese Journal of Integrative Medicine. Aug;17(8):575-9. doi: 10.1007/s11655-011-0811-2. Epub (2011)
  2. Avena NM, et al; Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake, (2007)
  3. Avena NM, et al. Animal Models Of Sugar and Fat Bingeing: Relationship To Food Addiction and Increased Body Weight. Methods Mol Biol. 829:351-65. doi: 10.1007/978-1-61779-458-2_23. (2012)
  4. Walton AG, Why Oreos are as addictive as cocaine to your Brain: Pharma & Healthcare, Forbes. https://www.forbes.com/sites/alicegwalton/2013/10/16/why-your-brain-treats-oreos-like-a-drug/#11876a4aab00oct 16 (2013)
  5. Unknown author. Introduction to Moxibustion; Pacific Journal Of Oriental Medicine p10-15 unknown date.
  6. Stein J. We Found Out If Cheese Is Really As Addictive As Cocaine. Huffington Post.  http://www.huffingtonpost.com.au/2016/09/18/we-found-out-if-cheese-is-really-as-addictive-as-cocaine_a_21473133/ (2016)
  7. Shu, Q. et al. Acupuncture and Moxibustion have Different Effects on Fatigue by Regulating the Autonomic Nervous System: A Pilot Controlled Clinical TrialSci. Rep. 6, 37846; doi: 10.1038/srep37846 (2016).
SportsTec Clinic
Your Personal Performance & Rehabilitation Team
SportsTec Clinic
Phone: (02) 6156 1308
Fax: (02) 6156 2254
Copyright © 2024 SportsTec Clinic
Website by MAAD Creative
crossmenu