Weight Loss Programs

Weight Loss Programs Neutral Bay Sydney
Weight loss is a loss or decrease in body weight. The loss of weight can be due to the change in diet or less consumption of food as compared on a daily basis. Ideally, weight loss is due to a loss of body fat, but in cases of extreme weight loss, protein in the form of muscle can be lost leading to a decrease in muscle mass.

Introduction to weight loss

People around the world come to the idea of weight loss due to many reasons. A desire to look good for an event such as getting married, getting into “shape” for an equally important occasion. Creating a short-term goal that provides an unexpected boost of motivation. There are also many social reasons for losing weight; such as when you are trying to project a particular image either at work or in a social setting. It has become a popular goal to look a certain way to one’s sense of “self” and has a major impact on self-esteem.

How to lose weight?

Weight Loss Programs Neutral Bay, Lower North Shore SydneySimply following a clean and healthy eating plan is an ideal place to start. Creating healthy eating habits, focusing on portion size can lead to weight loss without needing any special diet plans.

Body weight is determined by many factors including; genetic background, eating routine, dietary content/portion and exercise.

Our body weight is determined by the food we take on a daily basis and the amount of work or activities we do. Energy is calculated in kilojoules (kJ) or calories (cal). If our energy intake exceeds what we use to burn up in our daily activities the net result is weight gain.

Energy in = energy out = stable body weight.

Our daily routine and working habits will consume energy and determines how much energy (either kilojoules or calories) we need to consume each day. Someone who is involved in performing difficult or extreme physical labour will obviously burn more energy up in a day than somebody who is seated at a desk most of the day in an air-conditioned room. For people whose jobs do not require concentrated physical goings, exercise or increased physical activity can increase the number of kilojoules or calories burned.

To lose weight, we need to modify our present habits. This means eating a smaller amount of food even when eating healthy food, good diet and being more active.

For women; energy intake in kilojoules is between 8-9,000 KJ, or between 1600 to 2000 calories and on the other hand men should take about 2000 to 3000 calories a day, depending upon their physique, routine, age, habits, overall health, activities, height.

AgeGenderUnder fatHealthy RangeOverweightObese
20-39 yearsMale / Female 8% / 21%8-19% / 21-33%19-25% / 33-39%>25% / >39%
40-59 yearsMale / Female 11% / 23%11-22% / 23-35%22-27% / 35-40%>27% / >40%
60-79 yearsMale / Female 13% / 24%13-25% / 24-36%25-30% / 36-42%>30% / >42%

Weight Loss Programs Ketogenic Diet Neutral Bay

Weight Loss Programs

The best way to lose weight is to reduce the number of kilojoules or calories you take in or to burn the extra energy consumed by doing exercise. For example, you take an extra 2,900 kilojoules or 700 calories per day for a week without burning them you will gain approximately 0.5 – 0.6 kgs or 1 to 1.5 pound in weight.

Some food which contains excessive calories and is taken abundantly are as follows:
One slice of pepperoni pizza – 960 kj or 230 cal
One glass of white wine – 670 kj or 160 cal
One can of coca cola – 630 kg or 150 cal
One hamburger with cheese – 2,100 kj or 500 cal
One big banana nut muffin – 2,430 kj or 580 cal

Activities you do throughout the day add to your metabolic rate for determining the number of kilojoules or calories you burn each day. Most experts believe that you must lose weight slowly and gradually in a safe and healthy manner that is 0.5 – 0.6 kgs or 1 to 1½ pounds per week. Short-term weight loss can be dangerous in some cases.

Extreme diets may result in quick weight loss, but such fast weight loss can be dangerous and is almost impossible to preserve or maintain for most people. The weight loss is often due to a loss of muscle mass, resulting in a decline in basal metabolic rate. When food is severely limited the body adjusts the state of poor nutrition. Resulting in reducing metabolic rate, so a highly restrictive diet cannot be maintained for a long time. This can lead gain weight again after coming off the diet as the metabolic rate is lower than what it was prior to starting the rapid weight loss diet.

Why it is important to lose weight?

Maintenance or taking care of body weight is important because of preventing metabolic diseases and emotional wellbeing. Overweight can cause many diseases resulting in death some are:

Heart diseases

Heart attack


Cholesterol levels

Blood pressure


Optimising weight is the best way to live a healthy and happy life.

Unhealthy eating habits such as eating excessively or choosing to eat a “junk food” based diet that is loaded with lots of carbs and fats. Along with energy loaded fizzy drinks is a common cause in modern day life for weight gain.

The idea is to lose weight in the healthiest way possible and follow this up with the necessary healthy eating strategies or plans, especially after you have lost weight. This should include adequate amounts of protein, vegetables and fruit that are full of vitamins, and minerals with restricted or reduced amounts of fat and sugar.


What is ketogenic diet?

Keto short for ketogenic – is a diet that is ideally a moderate protein, low fat and low carbohydrate diet, in which the body creates ketones in the liver to use as energy instead of carbohydrates.I.e. burning fat as a fuel instead of sugar.

Points for Successful Weight Loss

The desire to lose weight must come from a specific place – be motivated and make it so

If you are not perfect in dieting don’t blame yourself give your 100% and do not give up

Avoid remain hungry or do not skip the meal, this will damage your health, take every meal but meal must be healthy

Place yourself with company or people who help and motivate you this will help you to remain on task

If you miss a diet one day due to some reason do not give up and continue your diet from next day

Stock up your refrigerator and cupboards with healthy food so you don’t have eat unhealthy food options that are easier to find. Be organized and have back ups

Look for some low-fat foods recipes on the internet if you do not know about them. Be careful as some low-fat foods have hidden carbohydrates in them

Never compare your weight loss with others everyone has different metabolic so don’t compare and demotivate yourself

If you want to go to restaurants go where you can control yourself and eat the things which you know will not disturb your diet

Dr Maria Mackey

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