Weight Loss And Exercise

What are overweight and obesity

Overweight refers to an excess of body weight compared to set standards. The excess weight may come from muscle, bone, fat, and/or body water.

Obesity refers specifically to having an abnormally high proportion of body fat. A person can be overweight without being obese, as in the example of a bodybuilder or other athlete who has a lot of muscle. However, many people who are overweight are also obese.


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Goals for Weight Loss

There are lots of reasons for people who are overweight or obese to lose weight. To be healthier, look better, feel better and have more energy.

No matter what the reason, successful weight loss and healthy weight management depend on sensible goals and expectations. If you set sensible goals for yourself, chances are you'll be more likely to meet them and have a better chance of keeping the weight off. In fact, losing even five to 10 percent of your weight is the kind of goal that can help improve your health.

Most overweight people should lose weight gradually. For safe and healthy weight loss, try not to exceed a rate of two pounds or 1kg per week. Sometimes, people with serious health problems associated with obesity may have legitimate reasons for losing weight rapidly. If so, a physician's supervision is required.

What you weigh is the result of several factors:
• how much and what kinds of food you eat
• whether your lifestyle includes regular physical activity
• whether you use food to respond to stress and other situations in your life
• your physiologic and genetic make-up
• your age and health status.

Successful weight loss and weight management should address all of these factors. You need to embrace permanent changes in your lifestyle that combine lowering the calories you take in and/or increasing your physical activity.

How are overweight and obesity measured - What is BMI ?

A number of methods are used to determine if someone is overweight or obese. Some are based on the relationship between height and weight; others are based on measurements of body fat. The most commonly used method today is body mass index (BMI).

BMI can be used to screen for both overweight and obesity in adults. It is the measurement of choice for many obesity researchers and other health professionals, as well as the definition used in most published information on overweight and obesity. BMI is a calculation based on height and weight, and it is not gender-specific. BMI does not directly measure percent of body fat, but it is a more accurate indicator of overweight and obesity than relying on weight alone.

BMI is found by dividing a person’s weight in kilograms by height in meters squared. The mathematical formula is:
weight (kg) / height squared (m²).

To determine BMI using pounds and inches, multiply your weight in pounds by 704.5,* then divide the result by your height in inches, and divide that result by your height in inches a second time. (Or you can use the BMI calculator at http://www.halls.md/body-mass-index/av.htm)

* The multiplier 704.5 is used by the National Institutes of Health. Other organizations may use a slightly different multiplier; for example, the American Dietetic Association suggests multiplying by 700. The variation in outcome (a few tenths) is insignificant.

Click here to read a great diet success story "Awaken the Diet Within: From Overweight to Looking Great-If I Can Do It, So Can You"

Reduce Health Risks by Losing Weight - Diabetes & Cancer

Losing Weight Can Prevent Type 2 Diabetes
Both Type 1 and Type 2 diabetes are associated with long-term complications that threaten life and the quality of life. If you’re overweight, you are twice as likely to develop type 2 diabetes (non-insulin dependent) as people who aren’t overweight. You can reduce your chances of getting this disease by losing weight and by increasing your physical activity.
If you do have the disease, losing weight and getting exercise can help you control your blood sugar levels. It may even reduce the amount of medication that you need.

Reduce Your Risk of Some Kinds of Cancer
There are several kinds of cancer associated with being overweight. In women, these include cancer of the uterus, gallbladder, cervix, ovary, breast and colon. Overweight men are at greater risk for developing cancer of the colon, rectum and prostate. It isn’t clear yet whether the increased risk is due to the extra weight or to a high-fat, high-calorie diet.
Your best bet to reduce the risk of these weight-associated cancers is to lose weight if you need to and to increase your exercise.

How can I lose weight?

A matter of energy balance
Being overweight comes down to a seemingly simple relationship between your intake of food and physical activity.

Excess fat is stored when people take in more energy (food) than they are using up (by walking, doing exercise, cleaning, running etc.) We live in a society where calorie-dense, convenience foods are available at relatively low prices, and where people do very little physical activity. For example we drive to work, take the lift rather than walk up the stairs, spend hours on the internet or watching television.

In general, most women will lose weight if they eat or drink between 1,200 and1,500 calories per day, and most men will lose weight if they eat or drink between 1,500 and 1,800 calories per day.


Click here to read more advice on healthy eating - "Eat, Drink And Be Healthy" by Walter C. Willett, M.D.

Eat, Drink And Be Healthy - Watch What You Eat

The following are some of the steps, from the nutrition and weight-management book "Eat, Drink And Be Healthy" by Walter C. Willett, M.D., (Click Here)
Chairman of the Department of Nutrition at the Harvard School of Public Health and a professor of medicine at Harvard Medical School, can help you maintain a healthy BMI or lower one that's high.

Watch What You Eat
The two factors that influence what you weigh are amount of physical activity and how much you eat. Dr. Willett suggests focusing on the following dietary practices to monitor and control the calories you consume.

Keep track of your calories
To maintain your current weight, you have to burn more calories than you consume. Writing down what you eat is the first step toward making a change. Right now, you may have no idea how many calories you take in each day. (The average number used by health professionals and the food industry is 2,000 calories per day.) Keep a notepad with you and jot down what you eat throughout the day, and the approximate portion sizes of each item.

Practice defensive eating
In our "super-size it" society, overeating is easy, automatic and nearly inevitable. To protect against the onslaught of messages tempting us to eat more food and larger portions, Dr. Willett suggests these steps:
• Stop before you're stuffed.
"Clean your plate" was not good advice. (Sorry, mom.) Walk away from your plate feeling satisfied but light.
• Don't eat things just because they're available.
If you stock your pantry with high-calorie snacks, chances are that you'll eat them. Make life easier for yourself and don't bring tempting items into your home. Instead, stock fruit (apples, grapes) and whole-grain crackers.
• Choose small portions.
You can control portion size at home. Dining out, however, requires some planning. Know that the portions you get in restaurants and fast-food joints are often double (at least) a normal portion size.
• Eat slowly.
Your digestive system sends signals when it's had enough. If you eat too quickly, this process can't keep up, and you end up eating more than you need.
According to Dr. Willett, most people can control their weight by being conscious of what they eat and by getting daily exercise. The reward is a longer, healthier life.

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