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Most adults will gain half a kilo this year – and every year. Here’s how to stop ‘weight creep’

<div class="theconversation-article-body"><a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> As we enter a new year armed with resolutions to improve our lives, there’s a good chance we’ll also be carrying something less helpful: extra kilos. At least half a kilogram, to be precise. “Weight creep” doesn’t have to be inevitable. Here’s what’s behind this sneaky annual occurrence and some practical steps to prevent it. <h2>Small gains add up</h2> Adults <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC3151731/">tend to gain weight</a> progressively as they age and typically gain an average of <a href="https://pubmed.ncbi.nlm.nih.gov/23638485/">0.5 to 1kg every year</a>. While this doesn’t seem like much each year, it amounts to 5kg over a decade. The slow-but-steady nature of weight creep is why many of us won’t notice the extra weight gained until we’re in our fifties. <h2>Why do we gain weight?</h2> Subtle, gradual lifestyle shifts as we progress through life and age-related biological changes cause us to gain weight. Our: <ul> <li> activity levels decline. Longer work hours and family commitments can see us become more sedentary and have less time for exercise, which means we burn fewer calories </li> <li> diets worsen. With frenetic work and family schedules, we sometimes turn to pre-packaged and fast foods. These processed and discretionary foods are loaded with hidden sugars, salts and unhealthy fats. A better financial position later in life can also <a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00953.x">result in more dining out</a>, which is associated with a higher total energy intake </li> <li> sleep decreases. Busy lives and screen use can mean we don’t get enough sleep. This disturbs our body’s energy balance, increasing our <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945708700133">feelings of hunger</a>, triggering cravings and decreasing our energy </li> </ul> <ul> <li> stress increases. Financial, relationship and work-related stress increases our body’s production of cortisol, triggering food cravings and promoting fat storage </li> <li> metabolism slows. Around the age of 40, our muscle mass naturally declines, and our body fat starts increasing. Muscle mass helps determine our metabolic rate, so when our muscle mass decreases, our bodies start to burn fewer calories at rest. </li> </ul> We also <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807660">tend to gain a small amount</a> of weight during festive periods – times filled with calorie-rich foods and drinks, when exercise and sleep are often overlooked. <a href="https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2807660">One study of Australian adults</a> found participants gained 0.5 kilograms on average over the Christmas/New Year period and an average of 0.25 kilograms around Easter. <h2>Why we need to prevent weight creep</h2> It’s important to prevent weight creep for two key reasons: 1. Weight creep resets our body’s set point Set-point theory suggests we each have a predetermined weight or set point. Our body works to <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">keep our weight around this set point</a>, adjusting our biological systems to regulate how much we eat, how we store fat and expend energy. When we gain weight, our set point resets to the new, higher weight. Our body adapts to protect this new weight, making it challenging to lose the weight we’ve gained. But it’s also possible to <a href="https://theconversation.com/whats-the-weight-set-point-and-why-does-it-make-it-so-hard-to-keep-weight-off-195724">lower your set point</a> if you lose weight gradually and with an interval weight loss approach. Specifically, losing weight in small manageable chunks you can sustain – periods of weight loss, followed by periods of weight maintenance, and so on, until you achieve your goal weight. 2. Weight creep can lead to obesity and health issues Undetected and unmanaged weight creep <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5817436/">can result in</a> obesity which can increase our risk of heart disease, strokes, type 2 diabetes, osteoporosis and several types of cancers (including breast, colorectal, oesophageal, kidney, gallbladder, uterine, pancreatic and liver). A <a href="https://pmc.ncbi.nlm.nih.gov/articles/PMC5817436/">large study</a> examined the link between weight gain from early to middle adulthood and health outcomes later in life, following people for around 15 years. It found those who gained 2.5 to 10kg over this period had an increased incidence of type 2 diabetes, heart disease, strokes, obesity-related cancer and death compared to participants who had maintained a stable weight. Fortunately, there are steps we can take to build lasting habits that will make weight creep a thing of the past. <h2>7 practical steps to prevent weight creep</h2> 1. Eat from big to small Aim to consume most of your food earlier in the day and taper your meal sizes to ensure dinner is the smallest meal you eat. A low-calorie or small breakfast <a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">leads to increased feelings of hunger</a>, specifically appetite for sweets, across the course of the day. We burn the calories from a meal <a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">2.5 times more efficiently</a> in the morning than in the evening. So emphasising breakfast over dinner is also good for weight management. 2. Use chopsticks, a teaspoon or an oyster fork Sit at the table for dinner and use different utensils to encourage eating more slowly. This gives your brain time to recognise and adapt to signals from your stomach <a href="https://pubmed.ncbi.nlm.nih.gov/28718396/">telling you you’re full</a>. 3. Eat the full rainbow Fill your plate with vegetables and fruits of different colours first to support eating a high-fibre, nutrient-dense diet that will keep you feeling full and satisfied. Meals also need to be balanced and include a source of protein, wholegrain carbohydrates and healthy fat to meet our dietary needs – for example, eggs on wholegrain toast with avocado. 4. Reach for nature first Retrain your brain to rely on nature’s treats – fresh vegetables, fruit, honey, nuts and seeds. In their natural state, these foods release the same pleasure response in the brain as ultra-processed and fast foods, helping you avoid unnecessary calories, sugar, salt and unhealthy fats. 5. Choose to move Look for ways to incorporate incidental activity into your daily routine – such as taking the stairs instead of the lift – and <a href="https://theconversation.com/does-exercise-help-you-lose-weight-198292">boost your exercise</a> by challenging yourself to try a new activity. Just be sure to include variety, as doing the same activities every day often results in boredom and avoidance. 6. Prioritise sleep Set yourself a goal of getting a minimum of <a href="https://www.sciencedirect.com/science/article/abs/pii/S1389945708700133">seven hours of uninterrupted sleep</a> each night, and help yourself achieve it by <a href="https://www.nature.com/articles/ncomms3259">avoiding screens</a> for an hour or <a href="https://journals.sagepub.com/doi/abs/10.1177/1477153515584979?journalCode=lrtd">two</a> before bed. 7. Weigh yourself regularly Getting into the habit of weighing yourself weekly is a guaranteed way <a href="https://theconversation.com/how-often-should-you-really-weigh-yourself-223864">to help avoid the kilos creeping up</a> on us. Aim to weigh yourself on the same day, at the same time and in the same environment each week and use the best quality scales you can afford. <hr /> At the Boden Group, Charles Perkins Centre, we are studying the science of obesity and running clinical trials for weight loss. <a href="https://redcap.sydney.edu.au/surveys/?s=RKTXPPPHKY">You can register here</a> to express your interest.<img style="border: none !important; box-shadow: none !important; margin: 0 !important; max-height: 1px !important; max-width: 1px !important; min-height: 1px !important; min-width: 1px !important; opacity: 0 !important; outline: none !important; padding: 0 !important;" src="https://counter.theconversation.com/content/244186/count.gif?distributor=republish-lightbox-basic" alt="The Conversation" width="1" height="1" /> <a href="https://theconversation.com/profiles/nick-fuller-219993">Nick Fuller</a>, Clinical Trials Director, Department of Endocrinology, RPA Hospital, <a href="https://theconversation.com/institutions/university-of-sydney-841">University of Sydney</a> Image credits: Shutterstock This article is republished from <a href="https://theconversation.com">The Conversation</a> under a Creative Commons license. Read the <a href="https://theconversation.com/most-adults-will-gain-half-a-kilo-this-year-and-every-year-heres-how-to-stop-weight-creep-244186">original article</a>. </div>

Body

The last 5 kilos really are the hardest to lose. Here’s why, and what you can do about it

Anyone who has tried to lose weight will be familiar with these nine frustrating words: the last five kilos are the hardest to lose. You’re just about to hit your target weight, but suddenly the scales won’t budge – even though you’re still following the same healthy diet, lifestyle habits and exercise plan. There’s a scientific basis for why losing the last few kilos is hard, called the weight-loss plateau. But before you hit Google for one of those programs promising to help you lose the last five kilos, here’s some important information about why it occurs, and five simple things you can do to break through it. <h2>Understanding the weight-loss plateau</h2> The weight-loss plateau is basic biology. When your body registers something threatening its survival, it automatically triggers a series of <a href="https://pubmed.ncbi.nlm.nih.gov/25896063/">physiological responses to protect against the threat</a>. So when we adjust our diet and reduce our calorie intake, our body registers we’re losing weight and believes it’s under threat. It makes adjustments for protection, reducing our metabolic rate and burning less energy, slowing the rate at which we lose weight. It also secretes higher levels of an appetite hormone called ghrelin, which is known to increase hunger and promote the conservation of <a href="https://pubmed.ncbi.nlm.nih.gov/26042199/">fat stores</a>. Research has shown this plateau starts to creep in anywhere between three and six months of weight loss, and then typically <a href="https://pubmed.ncbi.nlm.nih.gov/17904936/">weight regain occurs</a>. So for those needing to lose a large amount of weight, the plateau will be evident well before the last five kilos. A weight-loss plateau can be hard to break. Whatever the time frame, it’s a sign your previously successful approach to losing weight needs modification. Here’s what you can do. <h2>1. Revisit your weight-loss goal</h2> The first and most important thing you may need to modify when you hit a weight-loss plateau is your definition of healthy body weight. Ask yourself: what’s so special about the weight I’m trying to achieve? Many people use the body mass index (BMI) to set their weight-loss goal but the number on the scales – and the score generated when you enter your weight and height into the BMI calculator – <a href="https://theconversation.com/using-bmi-to-measure-your-health-is-nonsense-heres-why-180412">is nonsense</a>. It doesn’t tell the whole story of what it means to be a healthy weight. This is because the BMI calculator misses two more meaningful measures: body fat percentage and body fat distribution. If you’ve been exercising regularly as part of your weight-loss plan, you’ll have gained muscle, or improved your muscle-to-fat ratio, and muscle is heavier than body fat, impacting the number on the scales. You’re also likely to have changed where fat is distributed in your body, reducing the amount of <a href="https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1464-5491.2011.03503.x">unhealthy fat</a> stored around the stomach, close to the organs, thus <a href="https://academic.oup.com/jcem/article/95/4/1777/2597063?login=false">reducing your risk of disease</a>. So grab the tape measure, check how your clothes fit, and think about how you feel to confirm whether you really need to lose those final few kilos. Work towards a waist circumference of about 80cm for women and about 90-94cm for men. <h2>2. Focus on meal size throughout the day</h2> The current fad is intermittent fasting. This often means breakfast is the first to be scrapped from the menu in an attempt to cut calories from the diet and shorten the time you’re allowed to eat throughout the day. But when you eat and how much you eat at each meal does matter, and it’s breakfast that’s the most important. <a href="https://pubmed.ncbi.nlm.nih.gov/32073608/">Controlled research studies</a> have shown this is the time when your body best uses the calories you put in – in fact, it burns the calories from a meal two-and-a-half times more efficiently in the morning compared with the evening. Instead of reducing your eating window, load up your breakfast and reduce the size of your evening meal. <h2>3. Consider more strength-building exercises</h2> Relying on diet alone to lose weight can reduce muscle along with body fat. This slows your metabolism, and makes it harder to keep the weight off in the long term. Any physical activity will go a long way to preserving your muscle mass, but it’s important to incorporate a couple of days of strength-building exercises in your weekly exercise routine. Exercises using body weight – like push-ups, pull-ups, planks and air squats – are just as effective as lifting weights in the gym. <h2>4. Review your food intake</h2> As you lose weight, your body requires less fuel, so reviewing and adjusting your calorie intake is essential when you hit a weight-loss plateau. Generally speaking, you need to consume <a href="https://www.niddk.nih.gov/bwp">10% fewer calories</a>when you reduce your weight by 10%, just to maintain the new weight. But this shouldn’t mean deprivation or starvation. Instead, you should be focusing on an abundance of nutrient-dense foods and keeping the treats and takeaway to just once per week. <h2>5. Check your stress</h2> Stress will derail your weight-loss success. Stress increases your body’s production of cortisol, promoting fat storage and triggering unhealthy food cravings. The best type of stress management is exercise. To encourage more exercise, take up something you enjoy, no matter what it is. But make sure to include variety, as doing the same routine every day is a sure-fire way to get bored and avoid activity, and can also make it hard to hit your goals. <h2>The bottom line</h2> A weight-loss plateau is frustrating and can derail your diet attempt. Understanding why the weight-loss plateau occurs, making sure the weight-loss target you’ve set is realistic, and following the steps above will get you back on track. Image credits: Getty Images This article originally appeared on <a href="https://theconversation.com/the-last-5-kilos-really-are-the-hardest-to-lose-heres-why-and-what-you-can-do-about-it-195725" target="_blank" rel="noopener">The Conversation</a>.

Body

This is what nutritionists do when they want to lose 3 kilos

<h2>How to lose the last 3 kilos</h2> Picture this: You’re just three kilos shy of your target weight loss goal, but a week goes by, two weeks go by, and the scale stays the same, despite working out and eating healthy. And no, it’s not broken. So, what gives? The truth is as you’re losing weight, you’re losing body mass, meaning your body will need fewer kilojoules than before. In other words, your diet and exercise routine may need to be modified to your new weight. To get more insight on how to shed the last three kilos, we spoke with two registered dietitians who reveal what they do if they want to lose weight. <h2>They start keeping a food journal</h2> When dietitian Jennifer Vimbor feels her clothes getting snug, she starts a food journal to keep track of what she eats during the day. As she records her eating habits, she looks for what’s not right or working in her situation. “It tends to be fibre is low and fat intake is high,” she says. Based on what she records in her journal, Vimbor may eat more fibre and make sure she drinks enough water throughout the day. <h2>They add a multivitamin or probiotic</h2> Multivitamins and probiotics give your body the vitamins you might miss if you’re cutting back on kilojoules and help regulate your digestive system. Vimbor recommends a simple one-a-day vitamin, preferably one without a lot of lofty claims or high levels of any one nutrient. When choosing one, look at the inactive ingredient list. If there are two or fewer ingredients listed, it’s probably a good vitamin. For probiotics, Vimbor says only 10 to 20 billion colony units or organisms per serving is needed. “Anything more than that is not needed to get the therapeutic effects,” she says. <h2>They avoid processed foods</h2> Avoiding processed foods means steering clear of as many boxed foods as possible. “Foods without a label are great,” Vimbor says, such as fruits and vegetables. She recommends eating foods with five or fewer ingredients if you’re trying to watch your weight or just stay healthy. <h2>They carve out time for sleep</h2> How much rest you get can help or hinder your weight loss. A lack of sleep could be stopping you from losing those three kilos, according to dietitian, Kate Merkle. “People need restful and adequate sleep,” she says. <h2>They pay attention to their body’s eating clues</h2> As you’re eating, notice what is truly satisfying your appetite. Those are the foods you want to continue giving your body so you avoid feeling deprived. “Folks tend to eat less because the food is satisfying,” Merkle says. <h2>They re-evaluate their exercise routine</h2> When you do the same exercise routine every day, your body adapts to the routine and needs something new to challenge it. “If you’ve been doing the same workout for a long time, it’s time to mix it up,” Vimbor says. Merkle advises picking an activity you enjoy, rather than forcing yourself to do cardio or other trendy exercises. “Make sure you’re aligning with your values through your physical activity,” she adds. <h2>They avoid drastically cutting kilojoules</h2> Vimbor says cutting back on kilojoules can actually cause you to gain weight in the long run. Cutting kilojoules usually leads to overeating later when you get so hungry and can’t stand it any longer. “Kilos come back on quickly when you cut kilojoules drastically,” Vimbor says. When it comes to kilojoules, quality trumps quantity. Fill up on quality fruits and vegetables of all colours and eat good grains. You won’t feel deprived, and you’ll be giving your body good foods. <h2>They become extra mindful of what they’re eating</h2> What you’re eating is only part of the equation. Some people eat when they’re bored or when they feel anxious. Merkle advises her clients to slow down and be mindful of what and why they’re eating. By recognising and addressing bored or stressful feelings, you can retake control of your eating habits and recognise overeating when it happens. <h2>They steer clear of crash diets</h2> Losing any weight – even three kilos – takes time. “When you really want to make real changes,” Merkle explains, “it can take longer than our culture or brain tells us.” Though you may be tempted to try the get-thin-fast diets that promise quick weight-loss results, avoid the temptation. Slow and steady really does win the race. This article originally appeared on <a href="https://www.readersdigest.com.au/healthsmart/diet/this-is-what-nutritionists-do-when-they-want-to-lose-3-kilos" target="_blank" rel="noopener">Reader's Digest</a>. Image: Shutterstock

Body

Charlize Theron reveals struggle with depression after gaining 22 kilos

Transforming herself for a role is something Charlize Theron doesn’t shy away from. The actress underwent a major transformation for her role in 2003’s Monster, which earned her an Oscar for Best Actress. Now, the 42-year-old star has undergone the process all over again to nail her role in new film, Tully, this time gaining a hefty amount of weight – a total of 22 kilos. However, this time around, Theron admits it did take a toll on her mental health. “You know, it was a huge surprise to me. I got hit in the face pretty hard with depression,” Theron revealed to <a href="http://www.etonline.com/charlize-theron-reveals-very-long-journey-to-lose-50-pounds-packed-on-for-tully-exclusive-100564">Entertainment Tonight</a>, while promoting Tully. The mum-of-two blamed her high-calorie junk food diet whilst transforming into the lead character as the reason behind her terrible mood, admitting, “I was not that fun to be around on this film.” <img width="497" height="280" src="https://oversixtydev.blob.core.windows.net/media/7817677/tully-charlize-theron_497x280.jpg" alt="Tully -charlize -theron"/> The South African born star added, “For the first time in my life, I was eating so much processed food and I drank way too much sugar.” Theron also admitted that the novelty of eating fast food wore off pretty quickly. “The first three weeks are always fun because you’re just like a kid in a candy store. So it was fun to go and have breakfast at In-N-Out and have two milkshakes,” the actress revealed. “And then after three weeks, it’s not fun anymore. Like, all of a sudden you’re just done eating that amount and then it becomes a job.” <img width="497" height="310" src="https://oversixtydev.blob.core.windows.net/media/7817678/charlize-theron-tully_497x310.jpg" alt="Charlize Theron Tully"/> The method actress says it was a challenge keeping the weight on. “I would literally wake up at two in the morning and I’d have a cup of cold macaroni and cheese just next to me,” Theron said. “I would wake up and I would just eat it… I would just, like, shove it in my throat. It’s hard to maintain that weight.” In the lead role of Tully, Theron plays an exhausted mother-of-three. “I wanted to feel what this woman felt, and I think that was a way for me to get closer to her and get into that mindset,” the actress said.

Mind

My wife helped me lose 14 kilos at 61 years old

Greg, 68, and Sheryl, 61, took up competitive bodybuilding later in life. Here, they share why bodybuilding has made them fitter, stronger, slimmer and more confident in their 60s. Too old to change and do new things? No way, age is just a number and a state of mind. Maybe the following will give you the motivation to step out of your comfort zone and you just might surprise yourself. After many years in collar and tie occupations my wife and I decided to follow our interests and have a change of career. Having run many marathons and half marathons, we changed our focus and sporting interest into a lifestyle and became personal trainers in 1995 at the age 40 and 48. Sheryl had got into weight training while recovering from a broken leg, and went on to do a couple of bodybuilding competitions, with some success. In 2004 at age 49, she decided to do more cycling and while out training for the “round Taupo” race was knocked off her bike and badly injured her legs. It was over six months before she was able to walk without crutches and she was told that she was not going to be able to run again, and the chance of bodybuilding again was very slight. However determination saw her back jogging and in 2008, back into bodybuilding. By 2009 my wife had been an active and competitive body builder for 17 years and at 54 she thought it might be time to retire. For those 17 years, I had just been a supporter, helper and bag carrier, and never thought it was my thing. But at age 61, I must have had a rush of blood to the brain and told my wife that I had better give this body building a go, before I get too old. So her retirement was put on hold! (She has since gone on to win the INBA Natural Olympia World Women’s over 60 years’ title.) On the left is a photo I had taken in October 2009. I was 76kg and mostly fat. The picture on the right was takne in August 2011 (aged 63) when I entered my first competition in Taupo, weighing 62kg. That’s a 14kg reduction in body weight. <img width="499" height="500" src="https://oversixtydev.blob.core.windows.net/media/26110/transformation_499x500.jpg" alt="Transformation" style="display: block; margin-left: auto; margin-right: auto;"/> Since then I have competed in about 20 competitions, always in the Men’s 60 years-plus class, and together with my wife we compete in the mixed pairs. Yes, it has become a bit of an addiction and I can say that it is not really the actual workouts that I enjoy, but the results. It is a good feeling when the weight drops off and for the first time in my life I could see some muscle definition and a six-pack! We also always endeavour to enter drug tested competitions. Forget the myths, such as “you have to starve yourself” or “your muscles will turn to fat when you stop”. There is immense satisfaction in being able to stand on stage with other over 60 year olds, and look like you are meant to be there! I have found that all the other body builders of all ages are very supportive and there is always a good atmosphere back stage at the competitions. All I can say is, it is worth giving it a go. At the very least you will become fitter, stronger, slimmer and more confident. You will need to find a trainer or a gym that has experience in body building and has the necessary nutritional knowledge as the food you eat plays a huge part in contest preparation. All the best. To find more information, visit Greg and Sheryl’s <a href="http://www.fitnessplusclive.nz">website here</a>. If you have a story to share please get in touch at <a href="mailto:melody@oversixty.com.au">melody@oversixty.com.au</a> Related links: <a href="/health/body/2016/08/why-over-60s-should-be-doing-strength-building-exercises/">Strength-building exercises crucial for over-60s</a> <a href="/health/body/2016/07/stay-motivated-to-exercise-during-winter/">5 ways to stay motivated to exercise during winter</a> <a href="/health/body/2016/07/ways-to-prevent-a-bad-fall/">4 ways to prevent a bad fall</a>

Body

Lost sheep has 20 kilos of wool shorn at first haircut in 6 years

Six weeks seems a long time between haircuts, so imagine how six years must feel. Particularly if you’re a sheep. So spare a thought for Sheila the sheep, missing for the last six years, who was recently found on the side of the road after being lost in dense forest near Hobart. Shelia was on the side of the road, unable to get up due to the sheer weight of her fleece. Thankfully, Shelia was returned to her owner, farmer Derek Turvey, who decided she was well overdue for a shearing. <img width="429" height="286" src="https://oversixtydev.blob.core.windows.net/media/13296/sheila_429x286.jpg" alt="Sheila" style="display: block; margin-left: auto; margin-right: auto;"/> A shed full of people looked on as Mr Turvey got rid of Shelia’s coat. Her fleece reportedly weight 21.79 kilograms after being sheared, which is pretty impressive. It took only 10 minutes to de-wool Shelia, and we think she looks much more comfortable! Video credit: Associated Press Related links: <a href="/news/news/2016/01/girl-tries-to-scam-extra-holiday-with-letter/">Girl tries to scam extra week's holiday with fake letter</a> <a href="/news/news/2016/01/richie-benaud-tribute-at-sydney-cricket-ground/">501 Richie Benauds spotted on Sydney Cricket Ground in record breaking tribute</a> <a href="/news/news/2016/01/horses-photobombing-people/">7 hilarious photographs of horses photobombing people</a>

News

I lost 30 kilos to save my sister’s life

Over60 community member, Di Rieger, 66, from Hoppers Crossing in Victoria, shares her brave tale about how she decided to face her body images demons head on and in turn save her sister's life.I’m a long way from my teen years, but I can still remember the things I used to think when I looked in the mirror: “I’m too fat”, “I’m pear shaped”, and “Why don’t I look like my friends?” I spent hours cataloguing (little wonder I chose a career in libraries) my flaws and if I missed any, I think my three sisters and brother kindly helped me out!One reason that weight can be such a problem for everyone from teens to adults is all the sitting around we’re doing and inactivity can have a major effect on our waistline and health. Watching TV is the most common activity that can lead to weight gain (if you don’t exercise or eat right) and it is something that we do more and more as we get older. Losing weight in my 20s and 30s seemed simpler. I just ate a bit less and moved a bit more and, regardless of whether I ate chocolates every day, I remained the same size. Once I reached 40 everything changed. From the age of 45 the responsibilities that came with my job became greater and all thoughts of taking care of me flew out the window – this continued until I retired from full time employment at the age of 57. At this point in time, with encouragement and support from my daughter, I joined Weight Watchers. Eighteen months later when I relocated to Brisbane I found that without her support it soon became a chore and I stopped going. All that I had achieved while attending Weight Watchers went by the wayside and soon after I turned 60 I realised that my weight had spiralled to a point where the scales teetered on 106 kilos. Family and friends noticed that I really struggled with any activity that required any more than minimal movement, they remarked about how unwell I looked and my chronic back condition was the worst that it had ever been. I remembered back to my teenage years when I had looked in the mirror and thought that I was too fat and decided that it was time for me to make lifestyle changes. It was in the latter part of 2011 after my husband had heart surgery and during visits to his cardiologist that I realised just how important it was for me (in fact, both of us) to make those changes. I started seeing a physiotherapist who gave me a huge amount of encouragement and support and assisted me to enrol in a hydrotherapy class, which I participated in several times a week. My husband and I also enrolled in a program called Heart Moves a gentle physical activity program suitable for anyone who hasn’t done any exercise in a while and that allows you to exercise at your own pace in a friendly atmosphere. For a period of time I also used, with the approval of my general practitioner, a meal replacement product called Optifast that is used in Weight Management programs at the Wesley Hospital in Brisbane. Slowly I started to lose some of those 106 kilos.Around about the same time I learned that my older sister was in stage-four kidney failure and immediately put up my hand to be tested as a live donor.  In August of 2013 when her condition became critical I had some initial testing and discovered that I was compatible.  However, because I was still overweight (teetering on 92 kilos) further testing was put on hold as potential donors need to be in optimal health and an acceptable BMI for surgery.  Desperate to do anything that I possibly could to help my sister I continued with my weight loss regime which included eating smaller portions, cutting out sugar and eating “real” food – veggies, lean meats, fish, eggs, fruit and nuts. My oldest son coached me through a program of high and low intensity exercises and this is now a regular part of my daily routine. I have now lost a total of 27 kilo (now weigh 79 kilos).  I recently received the news that through the Paired Kidney Exchange Programme a live donor who is a better match than me for my sister has been found and that her transplant surgery has been scheduled for early September.  With regard to having been tested I have absolutely no regrets and I would do it all again in a heartbeat for any of my family or even a friend. My biggest motivation was a desperate need to help my sister and although the outcome is now different, I am now determined that I am not ever going to go back to where I was four years ago. I would not have thought that I would go from wearing size 24 to now wearing size 14! Whatever the motivation, I am amazed at the difference that this has made to my overall health and wellbeing. My family, friends and doctors have all played a major role in the success of my weight loss plan. I could not have achieved it without their support.

Family & Pets

World’s smallest deer species born in New York City zoo weighs less than half a kilo

Queens Zoo in New York City got a tiny surprise on May 12 when a tiny male deer fawn was born weighing a mere 454 grams. The Pudu, a subspecies of the South American deer, is the world’s smallest deer species and this newborn measured an adorably small 15.24 by 15.24 centimetres at birth. As an adult, he’ll grow to a little over the size of a 30 centimetre ruler. <img width="498" height="331" src="http://www.earthporm.com/wp-content/uploads/2015/06/smallest-baby-deer-fawn-pudu-queens-zoo-4.jpg" alt="smallest-baby-deer-fawn-pudu-queens-zoo-4" class="alignnone size-full wp-image-18711"/> Related links: <a href="/news/news/2015/06/koala-joey-and-mum-in-surgery/">Baby koala clings onto to mother as she undergoes lifesaving surgery</a> <a href="/news/news/2015/06/tennis-ball-tug-of-war-between-dogs/">Watch this dog try to break up a tug-of-war between his two friends in the cutest way possible</a> <a href="/news/news/2015/06/dubai-robot-cops/">Dubai announces it will begin using robotic cops</a>

News

Man chased (very slowly) by 250-kilo tortoise

A National Geographic crew filming in the remote island of Seychelles came across a startling sight: two giant tortoises mating. As you can imagine, the male tortoise was none too happy about being interrupted and began charging at the human offenders with all the swiftness that a 250-kilogram tortoise can muster – which, according to the footage, isn’t much, unfortunately. But A+ for effort tortoise, slow and steady does, after all, win the race.  <iframe width="500" height="281" src="http://www.youtube.com/embed/RjtCS0EEoCY?feature=oembed" frameborder="0" allowfullscreen=""></iframe>Video credit: National Geographic Related links: <a href="/news/news/2015/03/tortoises-born-on-galapagos-island/" target="_blank">Tortoises born on Galapagos island for the first time in a century</a><a href="/news/news/2015/03/amur-tiger-family/" target="_blank">Extremely rare portrait captured of Amur tiger family in the wild</a><a href="/news/news/2015/03/baby-chameleons-taronga-zoo/" target="_blank">More than 20 baby chameleons born at Taronga Zoo</a>

News

Obese dachshund loses 20 kilos after cutting out pizza and burgers

Dennis the dachshund is a brand new dog.Less than two years ago, the miniature dachshund weighed a whopping 25 kilos. His diet consisted of pizza and burgers, and unsurprisingly, it quickly took its toll on the six-year-old dog. He was so obese the poor dog couldn’t move a few feet without losing his breath.<img width="499" height="380" src="https://oversixtydev.blob.core.windows.net/media/4160/sog_499x380.jpg" alt="Sog" style="display: block; margin-left: auto; margin-right: auto;">When nursing student Brooke Burton first laid eyes on Dennis, who belonged to her uncle, she was devastated over his condition. She persuaded her relative to let her adopt the pooch.Brooke’s dedication to Dennis’s new diet of dry food and a strict walking regimen has meant Dennis is now a slim and trim 6-kilo dog.<img width="500" height="500" src="https://oversixtydev.blob.core.windows.net/media/4152/dog3_500x500.jpg" alt="Dog3" style="display: block; margin-left: auto; margin-right: auto;">“We should not be feeding dogs people food and overfeeding them and giving them excessive amount of treats. And just like humans they need proper diet and exercise to live a good healthy life,” Brooke told WSYX.And finally, Dennis can live the life of a healthy young dog. He can now run freely, chase squirrels and get plenty of belly rubs from dedicated owner Burton.“In the beginning, you could tell he was very depressed, that he really didn't feel good at all,” Brooke said, adding, “He didn't have much of a personality. After he lost weight, this bossy little demanding man popped out. He's into everything, he wants to play with everybody.”<img width="499" height="665" src="https://oversixtydev.blob.core.windows.net/media/4161/dog4_499x665.jpg" alt="Dog4" style="display: block; margin-left: auto; margin-right: auto;">To draw attention to the growing problem of obese and overweight pets, Brooke set up a Facebook page to document Dennis’s weight-loss journey. She hopes that Dennis’s story will show other dog owners the dangerous reality of overfeeding their pets.“I show him I love him through taking proper care of him,” she said, “not through White Castle burgers and pizza.”Image credits: <a href="https://www.facebook.com/pages/Dennis-Odyssey-Health-Wellness-Awareness-Education/184435011761931" target="_blank">Dennis' Odyssey: Health, Wellness, Awareness & Education Facebook </a>Related links:<a href="/news/news/2015/03/golden-retriever-born-without-eyes/" target="_blank">Golden Retriever born without eyes helps people in hospitals</a><a href="/news/news/2015/03/dog-takes-lavender-bath/" target="_blank">The reason this dog is in a lavender-infused bath will break your heart</a><a href="/news/news/2015/02/ninja-cats/" target="_blank">Ninja cats show off their skills</a>

News

I've lost 6 kilos thanks to my FitBit

Over60 community member, Beryl, 62, from Currumbin in Queensland, shares her story of how a FitBit encouraged her to rediscover her fitness motivation and help her to lose six kilos.“A few months ago now I was constantly complaining about not being able to lose weight and I had lost all motivation to go walking. To my surprise my husband came home one day with a present for me – a FitBit. He wanted to give me something fun that might help me revive my drive to exercise.He was right! I never leave the house without it now. I also have quite a few friends who have one too, and we can see each other’s progress during the week. It helps keep me motivated to get moving. I try and reach my goal of 10,000 steps every day.A FitBit, if you haven’t heard of one before, is a fitness tracker that you wear around your wrist much like a watch. It tracks your steps throughout the day as well as your weight and sleep. You can also input information about calories and water consumed. Once it’s all setup on your computer or phone, that’s pretty much it. The rest takes cares of itself. It generally needs a charge once a week, and only needs to be plugged into the computer for about an hour for a full charge.With the inclusion of some fitness classes and a healthier diet during the week, I have lost six kilos in three-and-a-half months. I’ve also noticed a big difference in the way I approach walking and exercise. I didn’t realise just how stationary I had become. Now that I have my FitBit, I’m always trying to reach and beat my daily goal of 10,000 steps. If I’m close to my goal sometimes I will just walk around the house a couple of times so I can reach it! Sounds silly, but it gets addictive – in a good way.There are some great features on the FitBit but I especially love the sleep monitor. I used to suffer from insomnia and wake up a lot during the night. It’s been really interesting to see the differences in how much better I’m sleeping now I’m exercising more and eating better.Lastly as some of my friends also use FitBits it provides me with a little bit of healthy competition – no pun intended! It’s great when I’m travelling and walking a lot more, because I’m generally on top of the leader board with my steps. It motivates me to try and remain as close to the top as possible.”

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I lost 30 kilos to save my sister’s life

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Man chased (very slowly) by 250-kilo tortoise

Obese dachshund loses 20 kilos after cutting out pizza and burgers

I've lost 6 kilos thanks to my FitBit

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