ACHIEVE AND MAINTAIN A HEAlTHY WEIGHT
23Guideline 1
Given the scope of the Guidelines, the guidance here focuses on promotion of healthy weight through primary
prevention of overweight and obesity, weight maintenance and achieving healthy weight (through weight loss) in
people who are overweight without serious comorbidities. Clinical guidance for managing overweight and obesity
and its complications for individuals is included in NHMRC Overweight and Obesity Guidelines.^121
Prevention of overweight and obesity is important because:
• weight loss is difficult to achieve and even more difficult to maintain
• for most people who are classified as obese, and for many who are overweight, a return to a healthy-range
BMI may not be a realistic target
• the health consequences of obesity tend to be cumulative and may not be fully reversible once the person
has been classified as overweight or obese
• it is more efficient and cost effective to prevent weight gain rather than treat overweight and obesity.88,98,101
The community as a whole has a social responsibility to address the current epidemic of obesity. It is especially
important that supportive social, economic and physical environments are created, so that it is easier for
individuals, families, groups and communities to choose healthy dietary and physical activity patterns and
achieve and maintain a healthy weight.
All initiatives and approaches that promote physical activity, healthy eating, access to nutritious food, and the
healthy growth of children contribute to promoting healthy weight at the population level.
1.4.1 Physical activity and dietary patterns in achieving and maintaining a healthy weight
Physical activity
Previously, it was thought that if energy intake was controlled, 30 minutes of moderate intensity daily physical
activity would be sufficient to prevent weight gain in adults, providing sitting time was less than 4.5 hours/day.273-275
However, in the current environment of abundant availability, promotion and consumption of energy-dense food,
it is now internationally recommended that 45–60 minutes of moderate intensity daily physical activity is the
minimum required for the general population to prevent the transition to overweight and obesity without
reduction in current energy intake.88,276-279 At least 60–90 minutes of moderate-intensity activity or lesser amounts
of vigorous activity may be required to prevent weight regain in formerly obese people.^276
The current physical activity guidelines for Australian infants, children and adolescents may be adequate to
support optimum growth and development and weight control (together with consuming a nutritious diet and
appropriate energy intake).35,121 This is supported by recent evidence from Europe.^280
The current physical activity guidelines for Australians are summarised in Appendix H, and these are under
review in 2012.
Dietary patterns
Foundation Diets developed by the Food Modelling System^9 represent the basis of optimum diets to achieve
and maintain a healthy weight as they provide nutrient requirements with minimum energy intake.
Compared to the most recent available data on adult intakes, Foundation Diets include higher quantities of
vegetables, fruit, wholegrain cereals, poultry, fish, eggs and low fat milk, yoghurt and cheese products, and
lower quantities of starchy vegetables, refined grain (cereal) foods, higher and medium fat milk, yoghurt and
cheese products and lean red meats (latter for men only).^9 Decreased consumption of discretionary foods
would be needed to achieve the dietary patterns within energy constraints. Changes from higher fat to lower
fat milk, yoghurt and cheese products and from refined grain (cereal) foods to wholegrain (cereal) foods would
also be necessary.^9
To avoid excess or inappropriate weight gain and therefore prevent development of overweight and obesity,
the smallest, least active adults in each age and sex group should adopt dietary patterns consistent with the
Foundation Diets. Additional foods and drinks can only be included without leading to weight gain if physical
activity levels are increased.^9