Being overweight – the problems
Being excessively overweight should be taken seriously.
Next time you are in a supermarket, pick up a standard 1kg bag of sugar and weigh it in your hands. Many people are two stones overweight – try to imagine having to carry 13 bags around all day, everyday. You can see why being overweight can quite literally wear the body out.
Your heart has to work harder as your weight increases. As well as having more fat on their bodies, overweight people often have more fat in their blood which can lead to a build up of deposits in blood vessels increasing the risk of stroke and heart attack.
Joints can also suffer. Your body is designed to carry a certain weight. Just as your car springs will groan or snap with an overloaded boot, so joints will complain if asked to carry too much. In the long term, you could suffer from arthritis. Correct your weight and your joints will reward you with increased mobility. Many people who lose weight find their ease of movement increases dramatically.
There are many other health risks from being excessively overweight – high blood pressure, stroke, diabetes, bronchitis and gallstones. But remember, the risk of suffering these complaints can fall dramatically if you can get nearer to your ideal weight.
Why do people put on weight?
Many believe that being overweight is a ‘glandular’ disturbance, but this is very rare. The truth is much simpler. You put on weight when energy intake exceeds energy output – when you eat and drink more than your body can use in your everyday activities.
People often assume that their emotional problems are the result of being overweight. This is sometimes true, but the opposite is more usual. Becoming excessively fat, or too thin, can be a way of expressing pent up anger. If you are eating because you are anxious, insecure, lonely, depressed or tense, once these stresses are reduced, weight loss often becomes much easier.
Whatever you do…
Don’t turn to crash diets, appetite suppressants, or any other fads as these are only effective in the short term , and before long any weight lost will soon re-appear. Your aim is to re-work your lifestyle and eating and drinking habits…think long-term, rather than short-term. Your new food choices are for life and your shopping habits should change with them.
What can you do
FOOD:
- Eat three moderate meals a day rather than one large one and remember it’s the type of foods you eat which are important not just the quantity. (For more information see the leaflet entitled ‘Food Choices’ in this series from the Flora Project).
- Choose low-fat foods – grilled, steamed or poached – and eat less fatty fried foods such as chips, which should be kept for an occasional treat.
- Use all fats, oils, spreads, margarine’s and butters as sparingly as possible. Choose a low-fat spread and make sure it’s high in polyunsaturates.
- Eat plenty of fresh vegetables and salads and choose fresh fruit instead of pudding.
- Fibre-rich starchy foods like wholemeal bread and pasta, jacket potatoes and high fibre breakfast cereals should be included in your diet as they help to satisfy your appreciate without providing too many calories.
- Drink plenty of fluids like water and low-calorie soft drinks, and cut down on alcohol which is high in calories.
- Avoid sugar, sweets, crisps, cakes, biscuits, pastries and pies as these are all high in calories.
EXERCISE:
- The other side of balancing the weight equation, is regular, brisk exercise such as walking or swimming. It will help shed pounds and tune up the body’s weight regulation system.
- Use the stairs, not the lift. Say ‘no’ to a short bus or car ride – walk. Try a few sports, to find one you enjoy. (For more information see the leaflet entitled ‘Fitness and Exercise’ in this series from the Flora Project).
When you’ve succeeded
Once your weight is right and you’ve made new food choices to help maintain a healthy weight, you’ll look trimmer and feel better. Your risk of serious illness will have been reduced along with the reading on the weighing scales. Your extra confidence and energy will have you wanting to improve in other areas of your life. Soon you will be taking on challenges that you would not have dreamt of before!
Dieting myths
There is a common misunderstanding that weight control can be accomplished overnight. Not surprisingly, with so many ‘wonder diets’ around.
Losing excess weight is a gradual process. You should aim to lose about 1-2lbs per week until you reach a weight which is ideal for your height and build. The most effective way to lose weight is by modifying your diet and taking regular exercise. To lose weight you will need to take in less energy (calories) than you burn up.
Many people think that to lose weight the sugar in their diet is the only thing that should be reduced. However, it is more important to reduce the amount of fat that you eat, whilst remembering that some is essential for good health so it should not be cut out altogether.
Being excessively overweight is not just a cosmetic problem – your health will suffer if you keep your weight higher than is ideal for you. Once you have reached your ideal weight you should continue to exercise and eat a well-balanced diet to maintain your ideal weight.
