Erica- medical scientist
Joined April 2018
Posts
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Weight History

Start Weight
124.6 lb
Lost so far: 0 lb

Current Weight
124.6 lb
Performance: Steady

Goal Weight
124.6 lb
Still to go: 0 lb
I'm a full time working mother, a Medical Scientist with 18 years experience in the field of Endocrinology, Osteoporosis, Bone Density, and Body Composition.

I searched out an easy to use calorie counting record to help me become more aware of the energy content of the foods & drinks I'm consuming. In the last couple of years my body fat content has been slowly creeping up as my eating has become less healthy. I've undertaken a genuine effort to get back to ideal Body Mass Index of 21.5 and ideal percentage of body fat for my age height and weight. I've had 2 total body DEXA scans performed (Dual Energy Xray Absorptiometry), and am happy to have reduced my overall percentage of body fat from 36.5% to 31%- which is the correct average for a female of my age,height and weight.

Erica- medical scientist's Weight History



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"the DASH diet appears to be the most universally beneficial dietary pattern" : The Heart
A good educational PDF explaining how to use the Dietary Approaches to Stop Hypertension has been published by the National Heart Blood and Lung institute USA.
https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf
posted 18 Apr 2018, 22:04
"the DASH diet appears to be the most universally beneficial dietary pattern" : The Heart
The Heart Foundation reviewed 11,442 published scientific papers to evaluate the effectiveness of 40 different dietary styles, of which, Dietary Approaches to Stop Hypertension was the overall winner.

"In groups both with and without Cardio Vascular Disease, the most consistent evidence was found for the DASH pattern with adherence resulting in improvements in blood pressure, blood lipids and body weight."

https://www.heartfoundation.org.au/images/uploads/main/For_professionals/Dietary_patterns_and_cardiovascular_disease_outcomes.pdf

The Royal Australian College of General Practitioners : "The DASH diet has been rated the best diet for overall health and wellness for the past 5 years in a row."

https://www.racgp.org.au/your-practice/guidelines/handi/interventions/nutrition/dash-(dietary-approaches-to-stop-hypertension)-diet-to-prevent-and-control-hypertension/


posted 18 Apr 2018, 21:02
Advice for beginning healthy eating for weight loss
https://www.heartfoundation.org.au/images/uploads/main/For_professionals/Dietary_patterns_and_cardiovascular_disease_outcomes.pdf

If you have some free time cut and paste this link into your web browser and have a read. In summary the Heart foundation looked at 11,442 published scientific papers that looked at a total of 40 different dietary patterns and the overall winner was the Dietary Approaches to Stop Hypertension "DASH" eating style.
posted 18 Apr 2018, 20:55
HUNGER
*big cup of hot tea
posted 18 Apr 2018, 20:47
HUNGER
Try drinking a whole glass of water just before starting your meal- that way your tummy will get that full feeling with the reduced portion size, also keep a full glass of water at the table to keep sipping at during your meals.

For between main meals, I find a bug cup of hot tea (I use stevia to sweeten not sugar!) will hold my hunger pains at bay to get me through for a couple more hours.
posted 18 Apr 2018, 20:32
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