Everyone's body is different. Women tend to put on weight in their middle years while men put on weight in their younger years. Men tend to store more fat around the waist, whilst women generally store it around their stomach, hips and thighs. At Vibratone we can provide you with a full body assessment - including a breakdown of your body and visceral fat, muscle mass, bone density and metabolic rate and age.
Fat Distribution
Fat distribution has different health risks. Body shapes differ and are often referred to as either apples or pears. Fat above the hips (apple) is more serious than fat below the hips (pear). It is therefore better to be a pear than an apple!
The apple shape tends to be associated with an increased risk factor for the development of diabetes, heart disease and high blood pressure. Fat around the stomach is a classic example. Fortunately the fat cells (known as adipocytes) whch help determine this shape are more active and therefore more easily shed than fat at the hips and buttocks.
The pear shape is noted for deposits of fat around the hips and thighs and carries little risk to health. Largely this is determined by your genetic makeup - and not particularly the food you eat. Be realistic in your goal-setting for a slimmer body and you'll be rewarded with a firmer shape!
A Healthy Meal Plan
Food provides us with nutrients. The ones that provide energy are fats, proteins, carbohydrates and alcohol (not actually considered an essential nutrient!).
Ranked in order of the most energy giving they are:
| Per gram/food | Kilojoules | Calories |
| Fat | 38 | 9 |
| Alcohol | 29 | 7 |
| Protein | 17 | 4 |
| Carbohydrate | 16 | 4 |
Most foods are a combination of protein, fat and carbohydrate with varying amounts of each. For the purposes of classification however we define them by what they contain the most of.
Losing weight sensibly is about choosing foods accordingly the nutrients they provide.
Free Foods
- these are a slimmers best friend!
- Green vegetables, Citrus fruits, Juices
- these are a slimmers best friend!
- Green vegetables, Citrus fruits, Juices
Carbohydrates
- except for milk and yoghurt these are mainly plant foods
- there are two types - starches and naturally occurring sugars
- release energy slowly and tend to be more filling
- rich in fibre
- For weight loss try to keep to 3-5 servings per day
- Bread, cereals, starchy vegetables (potatoes etc), Fruit, Milk
- except for milk and yoghurt these are mainly plant foods
- there are two types - starches and naturally occurring sugars
- release energy slowly and tend to be more filling
- rich in fibre
- For weight loss try to keep to 3-5 servings per day
- Bread, cereals, starchy vegetables (potatoes etc), Fruit, Milk
Protein
- tends to be eaten in larger amounts than the body needs
- Cheese, Eggs, Fish, Meat
- tends to be eaten in larger amounts than the body needs
- Cheese, Eggs, Fish, Meat
Fats
- the less you eat the better
- the less you eat the better
For Effective Weight Loss you should try to aim for the following food mix:
- Free Foods - unlimited - eat as much as you like
- Carbohydrates - 3-5 serves per day
- Proteins 100-200 grams per day
- Fats - less than 4 teaspoons per day
- Free Foods - unlimited - eat as much as you like
- Carbohydrates - 3-5 serves per day
- Proteins 100-200 grams per day
- Fats - less than 4 teaspoons per day
What is my correct weight?
At Vibratone we can provide you with a full body assessment or alternatively you can use the following guide to assess your BMI:
| BMI = | weight (kg) |
| height(m) x height(m) |
For example:
| BMI = | 74 (kg) | = 24.2 |
| 1.75m x 1.75m |
Use the following guide to assess your BMI:
| BMI | Weight |
| less than 19 | Underweight |
| 19 - 25 | Healthy weight |
| 25 - 30 | Overweight |
| 30 - 35 | Heavily Overweight |
| 35 - 40 | Excessively Overweight (Obese) |
NOTE: These values are for men and women over the age of 18 years. They are unsuitable for athletes who, because of their extra muscle mass, may have a BMI greater than 25.
Designing a Meal Plan
Download the meal chart and write it in what you eat on a typical day to see how your diet compares or alternatively use the meal plan from the CSIRO diet recommendations.
Another good source of dietary tips for those who have a tendancy to put weight on around the stomach area (or for those who know they have Polycystic Ovarian Syndrome) is: The Polycystic Ovarian Syndrome Association of Australia website