“Summer’s coming; I need to lose weight quickly.” How many times have we heard – or said – those words?

To eat is a necessity, but to eat intelligently is an art- Johanna Calleja

In fact, as soon as we become aware that we have gained a couple of kilos, many of us panic and start to follow the latest diet that claims we can lose weight overnight – or very quickly.

But the reality is much more complex than that. Diet regimes offering a quick fix tend to be unhealthy, and although the promised weight loss is usually achieved at first, the tendency is for the weight to be regained – often faster than it has dropped – as soon as the diet is stopped.

And let’s be honest – how long can we stick to eating soup all day or cutting out carbohydrates completely, even if the promise of the beach body we always dreamed about is appealing?

So in order to avoid our weight constantly yo-yoing, our aim should be to make healthy lifestyle changes involving increased physical activity and a healthy diet.

Such changes should be introduced gradually and realistic goals should be set.

Older adults, people with medical conditions or pregnant women should consult a GP or other health professional before making such changes.

Nutritionists and personal trainers are also available to help people on the path to becoming fitter and healthier.

The optimal approach to weight loss is a combination of diet and exercise. When it comes to diet, it is not simply about the amount that we eat, but what we eat, as it is essential to get the right balance of carbohydrates, protein, fat, vitamins and minerals.

Apart from weight control, the benefits of a balanced diet include provision of a steady energy supply throughout the day, immune system health and protection against cardiovascular and other diseases.

General nutrition guidelines include eating little and often and drinking plenty of water.

Rather than trying to ban certain foods completely – which usually leads to increased cravings and a feeling of failure once we give in to such temptation – a better approach would be to reduce portion sizes and eat such foods less often, regarding them instead as occasional indulgences.

You should consume a variety of fruits and vegetables and choose healthy carbohydrates and fibre sources, especially wholegrains, for long-lasting energy, while avoiding unhealthy carbohydrates, such as white flour and refined sugar, that cause spikes in blood sugar levels.

Enjoy healthy fats (found in olive oil, nuts, seeds and fatty fish) and reduce unhealthy fats (such as those found in animal sources including red meat and whole milk dairy products, some margarines, biscuits, fried foods and other processed foods).

Include quality sources of protein, such as fresh fish, chicken, tofu, eggs, beans and nuts, and calcium.

Limit sugar and salt intake, for example by eating naturally sweet food (e.g. fruit and natural peanut butter) to satisfy your sweet tooth and avoiding processed or pre-packaged foods.

One other crucial element is to increase activity and exercise.

Unfortunately, the hectic lives that most of us lead often make it easy for us to find excuses to skip exercise.

But we should keep in mind that “those who think they have no time for bodily exercise will sooner or later have to find time for illness” (Edward Stanley, Earl of Derby).

In fact, apart from increased obesity, research studies have inadvertently shown that physical inactivity leads to coronary heart disease and other diseases and health problems.

The Health Promotion and Disease Prevention Department recommends that Maltese adults take part in at least 30 minutes of moderate-intensity aerobic activity daily.

Always keep in mind that “to eat is a necessity, but to eat intelligently is an art” (La Rochefoucauld).

• More information about nutrition and/or exercise may be obtained by e-mail: johannacalleja@yahoo.com

Ms Calleja recently completed an MSc in Exercise & Nutrition Science.