By Alison Walsh, Clinical and Sports Dietitian
With mixed diet messages out there, it’s no wonder that some people have thrown their hands up in despair when it comes to what to eat. But don’t give up – here are some sensible and fool-proof ways to get your weight back to a reasonable level for your genetic makeup, and keep it there.
Don’t “go on a diet”
Carbohydrates, or 'carbs' are often perceived to be 'bad', but in actual fact they're a crucial component of a healthy, balanced diet. Australian Dietary Guidelines recommend that carbohydrate based foods make up the greatest portion of your daily energy intake.
Lower body resistance training exercises focus on the gluteals and legs. When selecting weights you should be able to comfortably perform 10-12 repetitions with the chosen weights, once two sets of 15-20 repetitions can easily be performed at a given weight an increased weight may be chosen. During all strength based exercises it is important that you perform movements in a slow and controlled manner, establish a breathing rhythm and do not hold your breath during the exercises.
See the exercise poster below for more information.
Prone Brace
The new Healthwatch website is designed to be easier to navigate and provides new and improved tools and resources to help emergency service members maintain and improve their health.
© 2014, Maintained by CFA on behalf of Emergency Service Healthwatch programs around Australia