Question:

I am 36 years of age and need to lose weight due to my sleep apnoea. I have been on a kilojoule-controlled diet for some time and have access to an exercise bike. What is the best method to lose weight?

Answer:

Firstly let's look at the positives and what you have achieved so far. You've had a big increase in your fitness level going from walking to now running and you've lost 3kg.

Using the scales is obviously a good indicator of your results but you also have to look at other factors to gauge your results:

• Have you dropped a jeans or dress size and are your clothes fitting better?
• Are you happier with your body when you look in the mirror and photos?
• Has your self-esteem improved?
• Are your energy levels higher?

If you feel you still need to lose more weight then I feel you are doing more than enough training so it will come down to what type of foods you are consuming and when.

You should consider these questions:

• Are you eating too many carbohydrate-based foods in the evening?
• Are you eating too many processed foods?
• Are you eating enough protein?
• Are you drinking enough water?
• Are you drinking too much sugar- or alcohol-based fluids?
• Is your diet lacking fibre?
• Are your healthy foods too large in serving size?

I recommend you see a nutritionist or dietitian from the Dietitians Association of Australia who will be able to analyse what you are eating and which food groups you may need to increase or decrease to help you lose more weight.

Dean Piazza — your online personal trainer
www.getfit.com.au