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Good Health -
The Case for Effective Weight Management
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Most of us want to
lose weight to look and feel better. The current fashion trend
to be thin also pressures many people to lose weight quickly,
just to fit in.
The best reason to lose weight if you’re overweight (Body Mass
Index 25-30) or obese (Body Mass Index > 30) is for your
long-term good health. Researchers and scientists have
substantial proof that maintaining a healthy weight through a
balanced diet and physical activity has enormous health
benefits.
In the past, many Asian communities considered carrying extra
weight as a blessing, as only the rich could afford to eat more
than they need. However, with urbanisation, development and
changing lifestyles and diets, excess weight and obesity have
now become a problem of both the rich and the poor. In fact, the
World Health Organisation notes that people in lower income
groups are more likely to be overweight or obese and to suffer
from the health problems associated with
these conditions
You may have heard that excess weight is a risk factor for heart
disease and diabetes but now there is very strong evidence that
carrying excess weight also makes you more prone to developing
some cancers. Obesity is an established risk factor for cancers
of the uterus, kidney, esophagus, gallbladder, colon and rectum
and breast. In addition, there is emerging evidence that excess
weight also increases the risk of developing cancers of the
liver, pancreas, prostate, cervix, ovary and stomach.
In a study published in the New England Journal of Medicine,
researchers found that the heaviest men and women in the study
had the highest rates of cancer (50-60%) compared to normal
weight people.
Excess weight also presents a ‘double-whammy’ for breast cancer:
women who are obese are more likely to develop breast cancer and
also less likely to make a full recovery.
Overweight and obesity are also associated with other less
life-threatening, but nevertheless, serious health problems.
Gallstones are one example of a condition more common in those
who are overweight: Gallstones are hard particles that form in
the gall bladder and formed from cholesterol and bile pigments.
Although most people with gallstones do not experience any pain
or symptoms, gallstones can sometimes cause acute pain,
requiring surgery or hospitalisation.
Do remember though, that weight loss alone does not reduce your
risk of developing gallstones. On the contrary, losing weight
too quickly, for example by crash dieting, actually increases
the risk of developing gallstones.
Aging associated with overweight and obesity is also associated
with some unique health risks: senior citizens who have joint
problems like osteo-arthritis are likely to experience more
problems if overweight, because excess weight puts additional
pressure on the joints, thereby increasing pain and reducing
mobility. Those who are obese are also three times as likely to
require total hip replacement surgery to treat osteoarthritis as
those who are normal weight. |
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Even in the absence of chronic or debilitating health problems,
people who are obese or overweight often experience significant
physical limitations, such as more discomfort and less energy.
Because being overweight reduces mobility, many people who are
overweight and obese put off physical activity because of the
pain and discomfort and in the end, exacerbate the problem even
more.
Those who are overweight and obese are also known to be more
likely to suffer low self-esteem and increased rates of
depression because of a poor body image. In short, carrying
excess weight reduces the quality of life and the pleasure of
living.
But there is good news !It is never too late or too early to
modify your diet, become more physically active and to shed a
few kilos or just prevent further weight gain. The health
benefits of taking charge of your health and body weight start
from Day 1, although the cosmetic benefits may take a little
longer to become apparent. The current scientific thinking is
that even people in their 80s could benefit from eating a
balanced diet, maintaining a healthy weight and being physically
active.
Weight loss need not be drastic to be effective: The Framingham
Heart Study carried out at Boston University found that obese
middle-aged men and women who lost about 0.5-1 kg a year
actually reduced their risk of diabetes by more than 60%. The
benefits were sustained, so long as the weight loss was
sustained. Another finding of the study was that those
participants who lost 0.5 kg a year for four years and kept that
weight off for another four years, lowered their risk of
hypertension by 25%.
In other words, even if you don’t think you look any better
losing just 0.5 or 1 kg, you will be in better health. Also, the
heavier you are, the more you stand to gain by losing weight.
Forget quick weight-loss gimmicks and diets. Study after study
has proven that a slow, sustained weight loss is much healthier
and more sustainable in the long-term than crash diets. Except
in special circumstances, doctors do not advice people who are
overweight or obese to lose only 0.5 - 1 kg a week, or not more
than 1.5 kg a week. What is more important is to keep the weight
off permanently, rather than lose and regain the weight quickly.
For those who are now in a healthy weight, the aim should be to
avoid weight gain – middle-age spread is not inevitable! People
who have stayed within a healthy weight all their lives are less
likely to suffer from diabetes than those who were thin in
childhood and ballooned during their adult years.
Many of the causes of our weight gain are ingrained in
childhood. A child who grows up in a household where there is
heavy reliance on foods high in energy and low in dietary fibre
and micronutrients, and there is little interest in physical
activity will carry these habits into adulthood. Give your child
an early start to a healthy life and weight with the by
following a few basic guidelines. Click on the link for some
tips…
Raising Healthy Kids.
Now that you know the importance of staying within a healthy
weight range, what is a healthy weight for you? There are
several indicators for a healthy weight and these are most
informative if used in tandem. Find out more about this in Am I
Overweight?
A Guide to Measuring
Overweight and Obesity
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