Ask the expert

Advice for weight loss

Question

hi, was just wondering if there is a 7 day menu i could follow which would give me the nutrition i need & get my weight down as my bmi was 30, thanks

Answer

For patients about to undergo, or those currently receiving treatment for cancer, intentional weight loss is not usually recommended at this time. Diet plays an important part in coping with treatment side effects, recovery, healing and fighting off infection.

If you are not currently undergoing cancer treatment, and your doctor/healthcare professional is advocating weight reduction, the following advice will apply:

Managing your weight by eating healthily and being more physically active is the key to long term weight loss. Making changes to your eating habits by following a healthy plan that fits in with your lifestyle is likely to be more effective than ‘going on a diet’ or following a menu plan for a set period. Typical calorie requirements for a healthy male are approximately 2500 calories per day. This is an average, and you may need more or less than this depending on your age, activity levels and current body weight.

In order to lose weight, you will need to take in fewer calories and/or be more physically active. Cutting calories by 500-600 calories per day will help to promote a safe and sustainable weight loss of 1-2 lbs (0.5-1Kg) per week. Losing weight too quickly (e.g. by crash dieting) may mean you lose muscle mass and fluid rather than the fat mass you’re aiming for. Increasing your activity levels will help to use up calories – try aiming for at least 30 minutes moderate physical activity per day (check with your Doctor before embarking on a new exercise regime).

Although it is not possible to give you an individual weight loss plan, you may find the following practical tips for a healthy diet useful:

  • Try to eat at least 5 portions of fruit and vegetables each day. The following link www.eatwell.gov.uk/healthydiet/nutritionessentials/fruitandveg/ will help you to identify what ‘counts’ as a portion, and give you some excellent suggestions on how to increase the fruit and vegetables in your diet.
  • A balanced diet will help to maintain a healthy body weight and give you all the nutrients you need. Try not to eat red meat too frequently, and remove any visible fat or skin from meat wherever possible. Fish should be eaten regularly, as well as starchy foods e.g. pasta, rice, potatoes, cereals and pulses. Choosing foods that are lower in fat and sugar wherever possible will also help to cut extra calories.
  • Eat regular meals and choose healthy snacks e.g. fruit, low fat yoghurt, cereal bars. Try not to skip meals and always include a breakfast.
  • When cooking, try to grill, bake, steam, poach or microwave rather than frying or roasting.

You may find it beneficial to keep a detailed record of what you are eating and drinking for a period of 7 days. This will help you to identify small, achievable changes that you could make, e.g. cutting down on take-away food, reducing your portion sizes or changing the way you cook food.

I would like to recommend that you visit the following web-sites for some excellent practical tips and information on how to manage your weight.

If you feel that you would like more assistance, talk to your GP who may refer you to a registered dietitian for individual, tailored advice or may be able to recommend a local weight loss programme such as a slimming group or established fitness sessions.

Source: Nutrition in cancer Editorial Board