Healthy Weight Decisions Blog

When we consume more calories than our body burns the excess is stored as fat. The fat remains in the tissues until it can be used up. If  the accumulated fat is not burnt it gradually leads to excessive weight gain.

Obesity is a major risk factor for many fatal and chronic diseases such as stroke, heart failure, hardening of the arteries, kidney failure and diabetes mellitus.

Being overweight is associated with cancer, high blood pressure, high blood cholesterol, arthritis and emotional problems.

Obese people have also been known to have a shorter life expectancy, by about five years.

There is a genetic predisposition to being overweight, but healthy eating and physical activity have been know to override  this disposition.

 

The Body Mass Index

The body mass index (BMI) is the most acceptable and accurate measurement for weight assessment. It uses a person’s height and weight to compare the ratio of body fat to total body mass. It is used for both children and adults. A measurement of 18.5-24.9 is a healthy weight.

• Below 18.5 -Underweight
• 18.5- 24.9 is a healthy weight
• 25.30-overweight
• Over 30- Obese

Another measurement used for weight assessment is the waist circumference.

A healthy waist circumference is less than 40 in men, less than 35 in women.

Who is at risk?

Diet and physical activity are key factors in maintaining a healthy weight. Physical inactivity and an unhealthy diet are also key risk factors for being overweight or obese.

For children the risk of obesity starts before birth. Maternal factors such as smoking, gestational diabetes and obesity increase the chances of a child developing into an obese child.

Breast feeding reduces the risks of childhood and adult obesity.

A low fibre diet, consuming more calories than the body can burn, a diet high in saturated fats and consuming too much sugar.

Adults who sit a lot at home  or work, rather than standing or walking can put the pounds on quite easily.

Others at risk are:

• Children who consume too many calories or eat junk food.
• Children who are inactive
• Children who watch TV for more than 5 hours per day.
• Teenagers who spend money on junk food and eat less at home
• Adolescents who begin smoking increase their risk.
• Adults who sit a lot at home and at work
• Adults who cheat on portion sizes
• A sedentary lifestyle
• Overeating or binging

Managing Overweight and Obesity

When it comes to loosing weight and keeping it off, many researchers believe that calories count and not just carbohydrates.

Weight control programs that focus on weight maintenance are more effective than those that favour loosing weight only. It is important to set realistic goals and avoid quick fixes.  Self care at home will allow you to take control and reduce the risks associated with being overweight.

Some recommendations

Using an eating guide will help with the right portion sizes. Eating larger portions than are necessary will lead to overeating and is not necessary.

• A diet with lots of vegetables, fruit and whole grains.
• Avoid overeating, so limit portion sizes.
• Control calories and saturated fat
• Eat food from the four food groups
• Keep physically active
• Keep a food and activity diary

This information on obesity is useful to those who are family planning as prevention should start as early as then.
Obesity has become such as significant risk factor that researchers have covered every angle only to find that mothers can be blamed for childhood and even adult obesity.

Click Here to learn how to develop a weight control plan for yourself.