What Are The Health Risks Of Being Overweight?
While most people are inclined to lose weight to look and feel better, many people are instructed
by their doctors to lose weight because they are at risk for developing a disease. Or may already
have developed a disease and their doctor wants to stop the progression of the overweight related
disease and perhaps even cure it. Extra weight can put you at higher risk for:
type 2 diabetes (high blood sugar)
high blood pressure
heart disease and stroke
some types of cancer
sleep apnea (when breathing stops for short periods during sleep)
osteoarthritis (wearing away of the joints)
gallbladder disease
irregular periods
problems with pregnancy such as high blood pressure or increased risk for
cesarean section (c-section)
So, Are You Overweight (Over-Fat)?
Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult’s weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults. But an easy way to determine if you are over-fat is to see how much body fat you have by pinching your skin fold. If you can pinch more than an inch of abdominal body fat, chances are you have too much body fat, and need to lose some. Also note that for people who are athletic with more muscle, especially people who lift weights (resistance training), the BMI will probably
overestimate your level of fatness. It is best to get your body fat determined by a training individual for best results.
In addition to a high BMI, having excess abdominal body fat is a health risk. Men with a waist of
more than 40 inches around and women with a waist of 35 inches or more are at risk for health
problems.
Healthy Weight: BMI from 18.5 up to 25 refers to healthy weight.
Overweight: BMI from 25 up to 30 refers to overweight.
Obese: BMI 30 or higher refers to obesity. Obese persons are also overweight.
What Makes People Overweight?
People gain weight when the number of calories they eat is more than the number of calories their
bodies use. Many factors can play a part in weight gain.
Habits. Eating too many calories can become a habit. So can choosing activities like watching TV instead of being physically active; so over time, these habits can lead to weight gain.
Genes. Overweight and obesity tend to run in families. Although families often share diet and physical activity habits that can play a role in obesity, their shared genes increase the chance that family members will be overweight.
Illness. Some diseases can lead to weight gain or obesity. These include hypothyroidism, Cushing’s syndrome, and depression. Talk to your health care provider if you think you have a health problem that could be causing you to gain weight.
Medicine. Some medicines can lead to weight gain. Ask your health care provider or pharmacist about the side effects of any medication you are taking.
The world around you. You can find food and messages about food at home, at work, at shopping centers, on TV, and at family and social events. People may eat too much just because food is always there. On top of that, our modern world— remote controlled televisions, drive-in banks, and escalators— it easy to be physically inactive.
Emotions. Many people eat when they are bored, sad, angry, or stressed, even when they are not hungry.
Lessons From Those Successful At Losing Weight
Although many people who lose weight may eventually gain it back, it’s a myth that this happens to everyone, according to Rena Wing, Ph.D., a professor of psychiatry at Brown Medical School in Providence, R.I. Wing, the co-developer of a research study known as the National Weight Control Registry, has worked to deflate this myth. Stored in the registry’s database is information about the weight-control behaviors of more than 3,000 American adults who have lost an average of 60 pounds and have kept it off for an average of six years
How Did They Lose The Excess Body Fat?
The successful weight losers report four common behaviors:
They eat a low-calorie, low-fat diet,
They monitor themselves by weighing in frequently,
They are very physically active, and
They eat breakfast.
Six years after their weight loss, most of the registry’s successful losers still report eating a lowcalorie,
low-fat diet. They also exercise for about an hour or more a day, expending about 2,800
calories per week on a variety of physical activities.
Setting a Goal
The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with
your health care provider, you can determine your healthy weight. Studies show that you can
improve your health with just a small amount of weight loss, for example, physical activity in 8
combination with reduced calorie consumption can lead to the 5 to 10 percent weight loss
necessary to achieve remission of the obesity-associated complications. Even these moderate
weight losses can improve blood pressure and help control diabetes and high cholesterol in obese
or overweight adults.
To reach your goal safely, plan to lose weight gradually. A weight loss of one-half to two pounds
a week is usually safe, according to the Dietary Guidelines for Americans 2000. This can be
achieved by decreasing the calories eaten or increasing the calories used by 250 to 1,000 calories
per day, depending on current calorie intake. (Some people with serious health problems due to
obesity may lose weight more rapidly under a doctor’s supervision.) If you plan to lose more than
15 to 20 pounds, have any health problems, or take medication on a regular basis, see your health
care professional before you begin a weight-loss program.
Look at What You Eat Now
Write down what you eat for a few days to get a good picture of what you’re taking in. By looking
at what you eat and how much you’re eating, you can figure out what adjustments you need to
make. Also try to detect if there are types of foods, certain time of the day, or situations when you
overeat. Create a plan to deal with these overeating episodes
Start With Small Changes
You don’t have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle.
Small changes over time are the most likely to stick. If you want to eat more vegetables, then try
to add one more serving by mixing it in. Add bits of broccoli to something you already eat like
pizza or soup. If you need more whole grains, add barley, whole wheat pasta, or brown rice to
your soup.
Pick one or two changes to start with. Once the changes have become habits, which usually
happens in about three or several weeks, then try adding one or two more. In a few months you
will find that you made substantial lifestyle changes
Control Portion Sizes
Understanding the serving size on the Nutrition Facts label is important for controlling portions.
Someone may have a large bottled drink, assuming it’s one serving. When you look closely at the
label, it’s actually two servings. And if you consume two servings of a product, you have to
multiply all the numbers by two. When the servings go up, so do the calories, fat, sugar, and salt
Also, try dishing out a smaller serving on to your plate or using smaller plates. When you put
more food in front of you, you’ll eat it because it’s there
Know Your Fats
Fat provides flavor and makes you feel full. It also provides energy, and essential fatty acids for
healthy skin, and helps the body absorb the fat-soluble vitamins A, D, E, and K. But fat also has
nine calories per gram, compared to four calories per gram in carbohydrates and protein. If you
eat too much fat every day, you may get more calories than your body needs, and too many
calories can contribute to weight gain. Too much saturated fat, trans fat, and cholesterol in the
diet increases the risk of unhealthy blood cholesterol levels, which may increase the risk of heart
disease; people should lower all three, not just one or the other. Saturated fat is found mainly in
foods from animals. Major sources of saturated fats are cheese, beef, and milk. Trans fat results
when manufacturers add hydrogen to vegetable oil to increase the food’s shelf life and flavor.
Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, and other
snack foods. Cholesterol is a fat-like substance in foods from animal sources such as meat,
poultry, egg yolks, milk, and milk products.
Make Choices That Are Lean, Low-fat, or Fat-free
When buying meat, poultry, milk, or milk products, choose versions that are lean, low-fat, or fatfree.
Choose lean meats like chicken without the skin and lean beef or pork with the fat trimmed off. If you frequently drink whole milk, switch to 1 percent milk or skim milk. Many people don’t taste a difference. Some mix whole milk with lower-fat milk for a while so the taste buds can adjust. This doesn’t mean you can never eat or drink the full-fat versions; that’s where the discretionary calories come in.
Focus on Fresh Fruit
The Dietary Guidelines recommend two cups of fruit per day at the 2,000-calorie reference diet.
Fruit intake and recommended amounts of other food groups vary at different calorie levels. An
example of two cups of fruit includes: one small banana, one large orange, and one-fourth cup of
dried apricots or peaches.
Eat a variety of fruits—fresh fruits being the best choice. The whole fruit has more fiber, it’s more
filling, and it’s naturally sweet. Still, some juices, such as tomato, orange and prune, are a good
source of potassium.
Ways to incorporate fruit in your diet include adding it to your cereal, eating it as a snack with
low-fat yogurt or a low-fat dip, or making a fruit smoothie for dessert by mixing low-fat milk
10
Eat Your Veggies
The Dietary Guidelines recommend two and one-half cups of vegetables per day if you eat 2,000 calories each day. Adding vegetables to foods such as meatloaf, lasagna, omelets, stir-fry dishes, and casseroles. Frozen chopped greens such as spinach, and peas, carrots, and corn are easy to add. Also, add dark leafy green lettuce to sandwiches. Involve kids by letting them help pick vegetables in different colors when you’re shopping. Get a variety of dark green vegetables such as broccoli, spinach, and greens; orange and deep yellow vegetables such as carrots, winter squash, and sweet potatoes; starchy vegetables like corn; legumes, such as dry beans, peas, chickpeas, pinto beans, kidney beans, and tofu; and other vegetables, such as tomatoes and onions.
with fresh or frozen fruit such as strawberries or peaches. Also, your family is more likely to eat fruit if you put it out on the kitchen table.
MOST POPULAR AND EFFECTIVE WIEGHT LOSS PROGRAMS ARE LISTED BELOW
FOR RIGHT DIET WEIGHT LOSS PROGRAM
Click Here!
Get Your Free Fat Loss Presentation
Click Here!
Fat Loss 4 Idiots weight loss program
Click Here!
7 Day Belly Blast Diet
Click Here!
While most people are inclined to lose weight to look and feel better, many people are instructed
by their doctors to lose weight because they are at risk for developing a disease. Or may already
have developed a disease and their doctor wants to stop the progression of the overweight related
disease and perhaps even cure it. Extra weight can put you at higher risk for:
type 2 diabetes (high blood sugar)
high blood pressure
heart disease and stroke
some types of cancer
sleep apnea (when breathing stops for short periods during sleep)
osteoarthritis (wearing away of the joints)
gallbladder disease
irregular periods
problems with pregnancy such as high blood pressure or increased risk for
cesarean section (c-section)
So, Are You Overweight (Over-Fat)?
Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Health professionals use a measurement called body mass index (BMI) to classify an adult’s weight as healthy, overweight, or obese. BMI describes body weight relative to height and is correlated with total body fat content in most adults. But an easy way to determine if you are over-fat is to see how much body fat you have by pinching your skin fold. If you can pinch more than an inch of abdominal body fat, chances are you have too much body fat, and need to lose some. Also note that for people who are athletic with more muscle, especially people who lift weights (resistance training), the BMI will probably
overestimate your level of fatness. It is best to get your body fat determined by a training individual for best results.
In addition to a high BMI, having excess abdominal body fat is a health risk. Men with a waist of
more than 40 inches around and women with a waist of 35 inches or more are at risk for health
problems.
Healthy Weight: BMI from 18.5 up to 25 refers to healthy weight.
Overweight: BMI from 25 up to 30 refers to overweight.
Obese: BMI 30 or higher refers to obesity. Obese persons are also overweight.
What Makes People Overweight?
People gain weight when the number of calories they eat is more than the number of calories their
bodies use. Many factors can play a part in weight gain.
Habits. Eating too many calories can become a habit. So can choosing activities like watching TV instead of being physically active; so over time, these habits can lead to weight gain.
Genes. Overweight and obesity tend to run in families. Although families often share diet and physical activity habits that can play a role in obesity, their shared genes increase the chance that family members will be overweight.
Illness. Some diseases can lead to weight gain or obesity. These include hypothyroidism, Cushing’s syndrome, and depression. Talk to your health care provider if you think you have a health problem that could be causing you to gain weight.
Medicine. Some medicines can lead to weight gain. Ask your health care provider or pharmacist about the side effects of any medication you are taking.
The world around you. You can find food and messages about food at home, at work, at shopping centers, on TV, and at family and social events. People may eat too much just because food is always there. On top of that, our modern world— remote controlled televisions, drive-in banks, and escalators— it easy to be physically inactive.
Emotions. Many people eat when they are bored, sad, angry, or stressed, even when they are not hungry.
Lessons From Those Successful At Losing Weight
Although many people who lose weight may eventually gain it back, it’s a myth that this happens to everyone, according to Rena Wing, Ph.D., a professor of psychiatry at Brown Medical School in Providence, R.I. Wing, the co-developer of a research study known as the National Weight Control Registry, has worked to deflate this myth. Stored in the registry’s database is information about the weight-control behaviors of more than 3,000 American adults who have lost an average of 60 pounds and have kept it off for an average of six years
How Did They Lose The Excess Body Fat?
The successful weight losers report four common behaviors:
They eat a low-calorie, low-fat diet,
They monitor themselves by weighing in frequently,
They are very physically active, and
They eat breakfast.
Six years after their weight loss, most of the registry’s successful losers still report eating a lowcalorie,
low-fat diet. They also exercise for about an hour or more a day, expending about 2,800
calories per week on a variety of physical activities.
Setting a Goal
The first step to weight loss is setting a realistic goal. By using a BMI chart and consulting with
your health care provider, you can determine your healthy weight. Studies show that you can
improve your health with just a small amount of weight loss, for example, physical activity in 8
combination with reduced calorie consumption can lead to the 5 to 10 percent weight loss
necessary to achieve remission of the obesity-associated complications. Even these moderate
weight losses can improve blood pressure and help control diabetes and high cholesterol in obese
or overweight adults.
To reach your goal safely, plan to lose weight gradually. A weight loss of one-half to two pounds
a week is usually safe, according to the Dietary Guidelines for Americans 2000. This can be
achieved by decreasing the calories eaten or increasing the calories used by 250 to 1,000 calories
per day, depending on current calorie intake. (Some people with serious health problems due to
obesity may lose weight more rapidly under a doctor’s supervision.) If you plan to lose more than
15 to 20 pounds, have any health problems, or take medication on a regular basis, see your health
care professional before you begin a weight-loss program.
Look at What You Eat Now
Write down what you eat for a few days to get a good picture of what you’re taking in. By looking
at what you eat and how much you’re eating, you can figure out what adjustments you need to
make. Also try to detect if there are types of foods, certain time of the day, or situations when you
overeat. Create a plan to deal with these overeating episodes
Start With Small Changes
You don’t have to go cold turkey. In the end, you want to achieve a long-term healthy lifestyle.
Small changes over time are the most likely to stick. If you want to eat more vegetables, then try
to add one more serving by mixing it in. Add bits of broccoli to something you already eat like
pizza or soup. If you need more whole grains, add barley, whole wheat pasta, or brown rice to
your soup.
Pick one or two changes to start with. Once the changes have become habits, which usually
happens in about three or several weeks, then try adding one or two more. In a few months you
will find that you made substantial lifestyle changes
Control Portion Sizes
Understanding the serving size on the Nutrition Facts label is important for controlling portions.
Someone may have a large bottled drink, assuming it’s one serving. When you look closely at the
label, it’s actually two servings. And if you consume two servings of a product, you have to
multiply all the numbers by two. When the servings go up, so do the calories, fat, sugar, and salt
Also, try dishing out a smaller serving on to your plate or using smaller plates. When you put
more food in front of you, you’ll eat it because it’s there
Know Your Fats
Fat provides flavor and makes you feel full. It also provides energy, and essential fatty acids for
healthy skin, and helps the body absorb the fat-soluble vitamins A, D, E, and K. But fat also has
nine calories per gram, compared to four calories per gram in carbohydrates and protein. If you
eat too much fat every day, you may get more calories than your body needs, and too many
calories can contribute to weight gain. Too much saturated fat, trans fat, and cholesterol in the
diet increases the risk of unhealthy blood cholesterol levels, which may increase the risk of heart
disease; people should lower all three, not just one or the other. Saturated fat is found mainly in
foods from animals. Major sources of saturated fats are cheese, beef, and milk. Trans fat results
when manufacturers add hydrogen to vegetable oil to increase the food’s shelf life and flavor.
Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, and other
snack foods. Cholesterol is a fat-like substance in foods from animal sources such as meat,
poultry, egg yolks, milk, and milk products.
Make Choices That Are Lean, Low-fat, or Fat-free
When buying meat, poultry, milk, or milk products, choose versions that are lean, low-fat, or fatfree.
Choose lean meats like chicken without the skin and lean beef or pork with the fat trimmed off. If you frequently drink whole milk, switch to 1 percent milk or skim milk. Many people don’t taste a difference. Some mix whole milk with lower-fat milk for a while so the taste buds can adjust. This doesn’t mean you can never eat or drink the full-fat versions; that’s where the discretionary calories come in.
Focus on Fresh Fruit
The Dietary Guidelines recommend two cups of fruit per day at the 2,000-calorie reference diet.
Fruit intake and recommended amounts of other food groups vary at different calorie levels. An
example of two cups of fruit includes: one small banana, one large orange, and one-fourth cup of
dried apricots or peaches.
Eat a variety of fruits—fresh fruits being the best choice. The whole fruit has more fiber, it’s more
filling, and it’s naturally sweet. Still, some juices, such as tomato, orange and prune, are a good
source of potassium.
Ways to incorporate fruit in your diet include adding it to your cereal, eating it as a snack with
low-fat yogurt or a low-fat dip, or making a fruit smoothie for dessert by mixing low-fat milk
10
Eat Your Veggies
The Dietary Guidelines recommend two and one-half cups of vegetables per day if you eat 2,000 calories each day. Adding vegetables to foods such as meatloaf, lasagna, omelets, stir-fry dishes, and casseroles. Frozen chopped greens such as spinach, and peas, carrots, and corn are easy to add. Also, add dark leafy green lettuce to sandwiches. Involve kids by letting them help pick vegetables in different colors when you’re shopping. Get a variety of dark green vegetables such as broccoli, spinach, and greens; orange and deep yellow vegetables such as carrots, winter squash, and sweet potatoes; starchy vegetables like corn; legumes, such as dry beans, peas, chickpeas, pinto beans, kidney beans, and tofu; and other vegetables, such as tomatoes and onions.
with fresh or frozen fruit such as strawberries or peaches. Also, your family is more likely to eat fruit if you put it out on the kitchen table.
MOST POPULAR AND EFFECTIVE WIEGHT LOSS PROGRAMS ARE LISTED BELOW
FOR RIGHT DIET WEIGHT LOSS PROGRAM
Click Here!
Get Your Free Fat Loss Presentation
Click Here!
Fat Loss 4 Idiots weight loss program
Click Here!
7 Day Belly Blast Diet
Click Here!
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