Weight is a personal journey, one that should not be compared with anyone else’s. And while it’s important to remember that healthy looks different on everyone, maintaining a healthy weight is critical to prevent the onset of non-communicable diseases and for better quality of life.
In 2016, the World Health Organization (WHO) estimated that over 2 billion adults worldwide were overweight or obese¹. The condition of obesity is largely driven by the obesogenic environment where there is easy accessibility, affordability and availability of high energy-dense foods, preference for the consumption of these foods, in addition to reduced opportunities for physical activity at work, community or leisure². Sadly, the situation here in South Africa is just as dire. According to a government report published in 2019, about 41% of women and 11% of men aged 15 years and above were obese³. As you can probably tell by that statement, the prevalence of obesity is significantly higher amongst females than males.
Maintaining a healthy weight has several health benefits and won’t only improve the number of years you may live, but the quality of your life too. If you’re looking to invest in your health but not sure where to start, we’re here to help.
HOW CAN I MAINTAIN A HEALTHY WEIGHT?
1. MAKE HEALTHIER CHOICES
A healthy diet is one in which macronutrients are consumed in appropriate proportions to support energetic and physiologic needs without excess intake while also providing sufficient micronutrients and hydration to meet the physiologic needs of the body⁴. Often, people are consuming the right kinds of foods but in incorrect amounts. A simple decision to adjust your portion sizes could go a long way towards helping you maintain a healthy weight.
It has also been well documented that protein has a significant role to play in weight management. This suggests that a modest increase in protein, at the expense of the other macronutrients, may promote satiety and facilitate weight loss through reduced energy consumption⁵. A moderately higher-protein diet has the ability to limit weight regain after weight loss which is ultimately the key determinant of efficacy. In a study of 113 moderately overweight men and women who lost 5–10% of their body weight during a 4 week very-low-energy diet, those who consumed 18% of their energy intake as protein during a 6 month weight management phase regained less weight than subjects who consumed 15% of their energy intake as protein⁶.
Not sure how to add more protein to your diet?
FUTURELIFE® HIGH PROTEIN Smart food™ with SmartProtein3D™ is a scientifically formulated high protein, high fibre food that combines 23 vitamins and minerals, 19 amino acids, and inulin (prebiotic). It mixes instantly with water or milk and can be enjoyed as a meal, shake or smoothie.
Did you know that one 50g serving of FUTURELIFE® HIGH PROTEIN Smart food™ contains 15g of protein? This is equivalent to roughly 50g of a cooked chicken breast or 2 eggs.
SmartProtein3D™ is a scientific blend of 3 protein sources: whey, casein and soy protein. International research has shown that a blend of proteins provides a more balanced amino acid (building blocks of protein) profile than a single protein source. Another benefit of the SmartProtein3D™ protein blend is the different digestion rates of the various proteins. Whey has a fast digestion rate, soy an intermediate digestion rate and casein a slow digestion rate. This means amino acids from this protein blend are absorbed into the body over a longer period of time, thereby optimising the muscle synthesis and repair process post exercise. SmartProtein3D™ is classified as a complete protein as it provides 19 amino acids, including 9 essential amino acids that cannot be produced by the body and need to be consumed in the diet.
Try to include something from each of the food groups in the right portions at every meal:
- Carbohydrates (1/4 plate): brown rice, low GI bread, potatoes, maize meal, couscous, wholewheat pasta, etc.
- Protein (1/4 plate): lean beef/mince, boiled eggs, grilled chicken, tuna, hake, soya, beans, lentils, legumes, etc.
- Vegetables (1/2 plate): a salad, spinach, cabbage, green beans, mushrooms, etc.
A healthy diet should also include:
- Dairy: low fat yogurt, milk, cheese, etc.
- Fat: homemade salad dressing with a healthy oil such as olive or avocado oil, nuts, seeds, lite mayonnaise, hummus, avocadoes etc.
- Fruit: apples, bananas, oranges, peaches, nectarines, pears, etc.
Looking for a healthy breakfast option?
FUTURELIFE® Smart Instant Oats Classic whole grain oats is smart because it is comprised of high quality whole grain oats and scientifically formulated with a blend of targeted minerals that contribute to immune support. Whole grain oats provide the nutritional benefits of being high in fibre and naturally contain beta-glucans. FUTURELIFE® Smart Instant Oats Classic has a texture closer to traditional oats while offering the convenience of quick and easy instant oats preparation. With 0% added sugar, it really is the perfect way to start your day!
And let’s not forget that we need a few healthy snack options too:
- FUTURELIFE® High Protein Shake
- 30g roasted, unsalted nuts
- 30-50g lean biltong
- A handful of air popped popcorn
- Whole-wheat crackers with cottage cheese, sugar free peanut butter & smashed avocado
- Veggies dipped in hummus & cottage cheese
- FUTURELIFE® ZERO Smart food™ smoothie
2. THE NEXT STEP
Regular physical activity remains an essential behaviour for endorsing health, postponing or preventing predominant musculoskeletal disorders such as mechanical low back pain, neck and shoulder pain and decreasing the risk of coronary heart disease, hypertension, diabetes, osteoporosis, obesity and colon cancers.⁷ And if we’re being honest, not everyone is capable of running a marathon or hitting the gym 7 days a week. All you need to do to use 30 minutes everyday to engage in any type of physical activity.
There are many ways in which you can increase your daily activity levels, you just have to find what works best for you. Here are a few options:
- Take your dog for a walk around the neighbourhood
- Take up a new sport
- Take the stairs instead of the lift or escalator
- Unwind with a sunset stroll on the beach
- A friendly soccer match with your mates? (And don’t forget to pack a FUTURELIFE® HIGH PROTEIN LITE Bar to snack on afterwards).
FUTURELIFE® HIGH PROTEIN LITE Bars are scientifically formulated with SmartProtein3D™, are high in protein and contain 25% less sugar*. They contain crunchy soy nuggets and 19 amino acids. They are an ideal pre workout, post work out or on-the-go snack.
*25% less sugar than FUTURELIFE® HIGH PROTEIN Bar.
It’s important to remember that achieving and maintaining a healthy weight is a daily commitment. Choosing to live a healthy lifestyle takes consistency and discipline. With that being said, it needs to be sustainable and perfectly tailored to you. And in the hustle and bustle of everyday life, let’s never forget to take a moment to pause and reflect. Our bodies are capable of so much, let’s do our best to take care of them.
REFERENCES
- World Health Organization. Obesity and Overweight Fact sheet (2017).
- Lake A, Townshend T (2006). Obesogenic environments: exploring the built and food environments. J R Soc Promot Heal 126(6):262–7.
- South Africa Demographic and Health Survey (2016).
- Cena H, Calder PC. Defining a Healthy Diet: Evidence for the Role of Contemporary Dietary Patterns in Health and Disease. Nutrients 2020; 12(2):334.
- El Khoury TD, Obeid O, Azar ST, Hwalla N (2006). Variations in postprandial ghrelin status following ingestion of high-carbohydrate, high-fat, and high-protein meals in males. Ann Nutr Metab 50:260–9.
- Lejeune MP, Kovacs EM, Westerterp-Plantenga MS (2005). Additional protein intake limits weight regain after weight loss in humans. Br J Nutr Feb;93(2):281-9
- EA (2016). Benefits, need and importance of daily exercise. International Journal of Physical Education, Sports and Health 22:22-27.
DATE: February 2023
Author: Shannen Singh RD (SA)
