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Obesity and Weight Loss Benefits
Mortality, Hypertension, Diabetes, Improved in Obese Patients Who Lose Weight
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How to Treat Obesity & Severe Overweight

Obesity and Weight Loss

Short Articles About Obesity and Overweight
Levels - Causes - Obesity & Weight Loss - Obesity & Gallstones - Genes - Gender
Types of Obesity Treatment - Exercise Counseling - Diet Counseling - Risk Factor for Cancer
Risk Factor for Diabetes - Risk Factor for Heart Disease - Obesity: A Major Health Risk
Does Obesity Increase the Risk of Premature Death - Syndrome X & Obesity
Rise of Obesity and Diabetes - Does Overweight Shorten Life? - Obesity & Risk of Premature Death
Obesity, BMI and Premature Death - Fitness, Obesity and Lifespan - Weight Loss Health Benefits
Benefits of Weight Loss - Obesity and Surgical Operations
Obesity Health Dangers for Children - Obesity & Colon Cancer - Health vs. Weight Loss
Body Fat & Cancer - Obesity, Weight Loss & Immune Function - Weight Loss & Sleep Apnea
Glycemic Index & Obesity - Health, Weight & Obesity

How to Reduce Obesity and Control Your Weight

How you decide to reduce obesity and lose weight should depend on your individual circumstances.

If you are mildly obese and feel confident you can tackle your weight problem by yourself, you may decide to lose weight with a sensible diet and exercise program.

If you are mildly obese without confidence in your ability to lose weight, or if you are seriously obese, you may decide to contact your doctor and ask for an explanation of your weight loss options.

Whichever category you fall into, please note that reducing obesity and controlling your weight requires maximum support, both from your family and health advisors. Solving your obesity problem and reaching a healthy weight is likely to be a lifelong process.

Obesity and Weight Loss

For most severely obese people, achieving an "ideal body weight" is both unrealistic and unnecessary to improve their health and reduce their risk for disease.

Benefits of Weight Loss

If you are overweight, losing as little as 5 to 10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes. For example, if you weigh 200 pounds and are considered overweight on the weight-for-height chart, you would need to lose 10 to 20 pounds.

Health Benefits of Weight Reduction

A 10 kg reduction in body weight can lead to the following health benefits:

Mortality Benefits from Weight Loss

  • 20+ percent fall in total mortality
  • 30+ percent fall in diabetes related deaths
  • 40+ percent fall in obesity-related cancer deaths

Hypertension Benefits from Weight Loss

Approximately 10 mmHg systolic and diastolic blood pressure

Fat Levels Benefits from Weight Loss

  • 10 percent total cholesterol reduction
  • 15 percent low density lipoprotein cholesterol reduction
  • 30 percent triglycerides reduction
  • 7 percent increase in high density lipoprotein cholesterol

Diabetes Benefits from Weight Loss

Fall of 50 percent in fasting glucose.

Slow Steady Weight Loss is Best

  • Slow and steady weight loss of no more than 1 pound per week is the safest way to lose weight.
  • Very rapid weight loss can cause you to lose water or muscle, rather than fat.
  • Over fast weight loss also increases your chances of developing other problems, such as gallstones, gout, loose skin and nutrient deficiencies.
  • Making long-term changes in your eating and physical activity habits is the best way to lose weight and keep it off over time.

Obesity and Weight Loss - Importance of Exercise

Losing weight is in itself beneficial to reducing many health risks, including heart disease risk, but increased cardio-respiratory fitness should also be encouraged.

Normal weight men with low cardiorespiratory fitness have a greater risk of cardiovascular disease mortality than overweight or obese men who do not have low cardiorespiratory fitness.

Obesity and Weight Loss - Choosing the Right Weight Loss Program

The US National Heart, Lung and Blood Institute (1998) guidelines have suggested that weight loss programmes should aim initially to reduce body weight by 10% from baseline, at a rate of one or two pounds (approximately 0.5–1 kg) a week, for six months.

  • Avoid all fad diets
  • Avoid all weight loss programs or diets promising FAST weight loss of > 2 pounds/week.
  • Do not rely on diet alone - get physically active!

Obesity and Weight Loss - Basic Strategies

Eat Better

Whether you are trying to lose weight or maintain your weight, you should take a look at your eating habits and try to improve them. Try to eat a variety of foods, especially pasta, rice, bread, and other whole-grain foods. You should also eat plenty of fruits and vegetables. These foods will fill you up and are lower in calories than foods full of oils or fats.

For more information on healthy eating, see Dietary Guidelines and Food Guide Pyramid

Increase Physical Activity

Making physical activity a part of your daily life is an important way to help control your weight and lower your risk for health problems.

  • Spend less time in activities that use little energy like watching television and playing video games and more time in physical activities.
  • Try to do at least 30 minutes of physical activity a day on most days of the week.
  • The activity does not have to be done all at once. It can be done in short spurts - 10 minutes here, 20 minutes there - as long as it adds up to 30 minutes a day.
  • Simple ways to become more physically active include walking to the store or taking the stairs instead of the elevator.

Sources:
Weight Control Information Network (WIN).
National Institute of Diabetes and Digestive and Kidney Diseases
UK National Health Service.


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