The War on Blubber

A free article on Nutrition

By: Sharon Mason

The Health Secretary, Alan Johnson, has recently declared that obesity is “a potential crisis on the scale of climate change”. While many may disagree with this comparison, the fact is that here in the UK, about two-thirds of adults are now overweight or obese (at least two to three stone overweight). If you fall into this category, then your health is at considerable risk. The level of obesity has tripled in the past 20 years, and is still rising, and in the UK it is the cause of 30,000 deaths each year.
Obesity and lack of exercise contribute to up to one-third of all cancers of the colon, breast, kidney and stomach .Obesity-related deaths are now second only to those related to smoking.
Long-term health risks associated with obesity include increased risk of:
• High blood pressure, heart disease and strokes,
• High cholesterol levels
• Breast cancer in women
• Gallbladder problems,
• Arthritis of the spine, hips, knees and ankles,
• Diabetes and poorer control of established diabetes,
• Polycystic ovary disease, and
• Reduced life expectancy overall.
If your Body Mass Index is above 25, you are overweight. Anyone with a BMI over 30 is obese.

What are the causes of obesity?
The main cause of obesity is too many calories being taken into the body than are burnt up in a given period of time.
Obesity does run in families, and some people seem to put on weight quicker than others who eat a similar diet. However, this can be because of different metabolic rates.
Measuring your weight:
• An easy way is just to get on the scales and compare your actual weight with your ideal weight.
• Body Fat Monitors measure the percentage of your body weight that is fat, and compare this with what would be ideal for you.
Reducing Your Weight Gradually
Obesity doesn't occur overnight, and neither will weight loss. Take things slowly and gradually.
Start to exercise
To burn off some of the body fat and strengthen your heart, you need to do some form of exercise. A good starting point is walking as it is a low impact, low risk activity. Start out with a short, slow walk at first and aim to walk for longer distances. Once you have improved your fitness, you can start to walk more briskly.
Eat Healthier
Replace sugary and fatty foods with healthier alternatives. First start with perhaps one meal a day and progress from there. After a while your taste will become accustomed to healthy food and will make better food choices.
Eat Smaller Meals
It is better to have frequent small meals than three large meals. Cut down your portion sizes and have a piece of fruit between meals.
Reduce Alcohol
Alcohol is full of calories, and has no nutritional value. Have a small amount once a week as a reward for the weight you will lose.
Drink plenty of Water - Water helps eliminate toxins, and it also helps give you that full feeling. Some people feel hungry when in fact they are dehydrated, which produces the feeling of hunger. Sip a glass of water when eating.
Eat Slowly
Most people bolt their food down, which leads to poor digestion and overeating. It takes about 20 minutes for your stomach to register fullness. Eat slower and you will feel fuller on less food.
There is no quick fix when it comes to losing weight, but if you make gradual improvements across a number of areas, you will see your weight loss starting to happen.
Being obese is not a cosmetic issue. It puts your health at risk, and can stop you getting the best from life.
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