Everyone knows that being overweight is bad for you. In the Western world there is an epidemic of obesity - a third of Americans are overweight and the problem is increasing in the UK. We know we should stick to a healthy diet, whatever that is, and keep active, but it can be easier said than done.
Are you overweight?
Click here to check if your weight is OK for your height
But I hardly eat anything!
There are many factors associated with obesity, not just overeating. However problems with "your glands" (hormones) and genes ("we are all fat in my family, not because we eat a lot, mind you") have a minor role in all but a few people.
- Lack of exercise makes it easier to put on weight.
- Drugs can contribute - some hormones (e.g. the pill, contraceptive injections, steroids), and some drugs used to treat mental illness.
- Excessive amount of fat cells - these are produced childhood - losing weight reduces the size of these cells, not their number.
- Binge-eating.
What are the health risks?
These include:
- Heart disease
- Diabetes
- High blood pressure
- Arthritis
- Heartburn
- Gallstones
- even some cancers.
The more overweight you are, the greater the risk, but losing weight can reduce many of these health risks.
Losing weight
If you are overweight, losing some weight is sensible. The best way of doing this is eating a healthy diet and being more physically active. You will need to keep this up after you have reached your new size to keep the weight off.
How much should I lose?
Be realistic...
Being too thin can have health problems too.
Losing 5% of your weight can have important benefits.
A gradual loss of weight is best and almost always better in the long run compared to crash diets.
Aim for a loss of 1/2Kg per week until you are in a lower BMI range.
But I hate salads...
The trick to losing weight is to eat regularly, and to eat food that is healthy and filling, but with less energy than your normal diet. Weight for weight, fat contains twice as much energy as carbohydrate. Sugar is also high in energy.
So...
Eat less fat (e.g. butter, cream, cheese, oil, fried foods, cakes, biscuits, and processed meats - pies etc, also fast foods) and less sugar (processed foods may contain a lot of sugar, as do fizzy drinks). Read the labels.
Eat more fruit, vegetables, starchy carbohydrates (bread, pasta, rice, potatoes).
Try to stop snacking between meals. If you feel the urge to nibble try fresh fruit - apples, grapes, a banana.
I hate sport
Increasing activity increases the chance of losing weight, and successfully keeping it off. You don't have to start working out in the gym - almost any. Chose something you enjoy, exercise is good - from walking, cycling, dancing to climbing stairs.
But I've done all of that and I still can't lose weight
In certain circumstances your doctor may be able to prescribe a drug - there are two available - orlistat (Xenical - can be taken for up to 2 years) and sibutramine (Reductil- can only be taken for up to one year) which can be helpful, although people tend to regain weight when they stop taking them.
Some people may require an operation as a last resort.
So, good luck. Losing weight can make you feel better and improve your health. Please see your doctor or practice nurse if you feel you need help or guidance.