Optimising your weight

What is a healthy weight for me?

Even though many people talk about weight, what really matters is how much of your body weight is fat. The body mass index (BMI) is an approximate measure of body fat. It is based on your height and weight. (Weight in kilograms divided by the square of height in metres). A BMI between 19 and 25 is considered a normal amount of body fat. If someone's BMI is 25 to 29.9, that person is said to be overweight. A person is said to be obese if his or her BMI is 30 or higher. The higher your BMI, the greater your risk for diseases such as diabetes, heart disease, arthritis, and certain cancers.

Why am I overweight?

Some causes that can lead to being overweight-

• Having weight problems in your family.

• Eating when you’re lonely, sad, bored or stressed.

• Eating because you feel pressured by friends or family to eat.

• Using food for recreation, or eating just because food is available.

• Taking medicine that makes you feel hungry.

• Having hormone problems that slow your metabolism (how fast your body burns calories).

How can I lower my BMI?

The best way to lower your BMI is to reduce the total number of calories you take in and to be more physically active. Long-term success is not about finding the "right" diet. It's about identifying your behaviors that have contributed to taking in more calories than your body needs. It is also about making a plan to develop healthier eating and physical activity habits. For example, you may eat when you're under stress rather than when you're hungry. Choosing another activity to do when you feel stressed, such as taking a walk, may help you break the habit of eating at those times.

You're more likely to make changes in your habits if you set a specific goal for yourself. For example, instead of saying, "I'm going to lose 20 kilograms," decide that you'll be more active every other day of the week. Be specific about what kind of activity you'll do and which days you'll do it. Your new goal might be: "During my lunch hour on Mondays, Wednesdays and Fridays, I'm going to walk for half an hour in the park." Once your new healthy behavior becomes a habit, you can move on to another goal.

What kind of diet will help me lose weight?

Many diets can help you lose weight. However, "going on a diet" is not the best answer to losing weight. Usually you gain the weight back after you "go off" the diet. If you want to lose weight and keep it off, you have to change much more than just what you eat. You have to change how and when you eat, and you have to start exercising or exercise more often.

Most people who lose weight and keep it off do 3 things. First, they find out why they are overweight. Second, they follow a healthy eating plan. Third, they exercise regularly

What kind of diet should I follow?

You should follow a healthy diet that you like and that you can stick to. The diet should be low in fats and sugars, and high in fiber. Your doctor or a nutritionist can give you advice on what kinds of foods are healthy choices. Read the nutrition labels on foods before you buy them.

Healthy habits

• Eat breakfast.

• Eat your biggest meal of the day at lunchtime.

• Begin meals with a low-fat salad, soup or a glass of water.

• Eat more vegetables and whole grains at each meal.

• Drink fewer sugar-sweetened beverages (such as soft drinks and fruit juice).

• Know what 1 serving looks like -- and stick to it.

• Eat slowly so your body has time to know when you are full.

• Be more active in your daily life.

• Replace some of the sugar in your diet with non-caloric sweeteners

Get support from family and friends. Support is very important for long-term success in adopting healthy habits.

What’s so bad about foods that are high in fat and added sugar?

Foods that are high in fat and added sugar have lots of calories. Fat has almost twice the calories of carbohydrates and protein. Also, compared with calories that come from carbohydrates or proteins, calories that come from fat are more easily used by your body to make body fat.

Foods high in calories from fat and/or added sugar

• Pastries, doughnuts, cakes, cookies, sweet rolls, pies

• Most fried snacks and chips

• Cheeses, cooking oils, butter

• Cream, ice cream

• Fried food

• Meats

• Soft drinks and fruit-flavored juices

Why is skipping meals not helpful?

Though skipping meals may work for a while, it backfires in the long run. When you skip a meal, you are likely to get too hungry, and then you may eat too much at once.

Won't it be hard to change my diet?

It might be hard, and it will also take time, so try not to get discouraged. Your effort will be worth it. The key is to keep trying to eat the right foods. The following are a few suggestions to help you change your diet:

• Make small, slow changes. Then it will be easier to make the changes a part of your everyday life.

• Every few days, write down what you eat and drink that day. Use this record to help you see if you need to eat more from any food groups, such as fruits, vegetables, or low-fat dairy products.

• Ask for help from your family doctor or a nutritionist, especially if you have a medical problem that requires a special diet.

How often should I eat?

Most people can eat 3 regular meals and 1 snack every day. The 3 meals should be about the same size and should be low in fat. It's good to try to eat 2 or 3 servings of fruits and vegetables, 1 serving of grains and 1 serving of meat or a meat alternative at most meals.

Some people benefit more if they eat 5 to 6 smaller meals throughout the day, about 2 to 3 hours apart. Don't skip meals. While this may help you lose weight for a little while, it fails in the long run. You get too hungry and then eat too much at once. You may get so used to skipping meals that you don't feel hungry at normal mealtimes. But after about a month of eating a normal breakfast and lunch and a light dinner, your body will adjust.

Will diet drugs help me lower my weight?

Used with a doctor's supervision, certain medicines can help some people lower their weight. Although diet drugs may help you lose weight at first, they usually don't help you keep the weight off. Taking drugs does not help you learn to change your eating and exercise habits. Making lasting changes in these habits is the way to lose weight and keep it off.

Why is physical activity a big deal?

Physical activity builds muscles, so even if you don't lose weight, you will look and feel better when you are more active. Being active also reduces your risk of chronic diseases like heart disease and diabetes, even if you are overweight.

I’m thinking about becoming more physically active. What’s the best kind of activity?

First, ask your family doctor if there is any kind of physical activity that you should not do. Being more physically active doesn't mean you need to have a formal or complicated exercise program. Remember that the best kind of activity is the kind that you'll keep doing. Whatever activity you choose, try to do it for at least 30 minutes per day on most days of the week.

Aerobic exercises, such as swimming, walking or jogging, raise your heart rate and help burn calories. The longer you exercise, the more fat your body will burn. Walking can be very helpful even if you don't walk fast.

Light weight training also has many health benefits. It helps add muscle mass to your body. Muscle burns calories faster than fat does.

Weight and Fertility

Being overweight or obese may reduce a woman’s fertility. When pregnancy is achieved, excessive weight increases risks associated with pregnancy. Weight loss may improve fertility and pregnancy outcome.

Fertility issues with obesity

• Irregular or infrequent menstrual cycles.

• Increased risk of infertility.

• Increased risk during fertility surgery.

• Increased risk of miscarriage.

• Decreased success with fertility treatments.

Potential pregnancy complications with obesity

• Increased risk of high blood pressure.

• Increased risk of diabetes in pregnancy.

• Increased risk of birth defects.

• Increased risk of high birth-weight infant.

• Increased risk of Cesarean section.

Benefits of weight loss

• Weight loss of 5% to 10% may dramatically improve ovulation and pregnancy rates.

• Improved health including reduced diabetes, high blood pressure, and heart disease.

• Improved self-esteem.