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What Are the Risks to Your Health of Being Overweight

Heart Disease and Stroke

Heart disease and stroke are the leading causes of death and disability for both men and women in the United States. Overweight people are more likely to have high blood pressure, a major risk factor for heart disease and stroke, than people who are not overweight. Very high blood levels of cholesterol and triglycerides (blood fats) can also lead to heart disease and often are linked to being overweight. Being overweight also contributes to angina (chest pain caused by decreased oxygen to the heart) and sudden death from heart disease or stroke without any signs or symptoms.

The good news is that losing a small amount of weight can reduce your chances of developing heart disease or a stroke. Reducing your weight by 10 percent can decrease your chance of developing heart disease by improving how your heart works, blood pressure, and levels of blood cholesterol and triglycerides.

Diabetes

Non-insulin-dependent diabetes mellitus (type 2 diabetes) is the most common type of diabetes in the United States. Type 2 diabetes reduces your body's ability to control your blood sugar. It is a major cause of early death, heart disease, kidney disease, stroke, and blindness. Overweight people are twice as likely to develop type 2 diabetes as people who are not overweight. You can reduce your risk of developing this type of diabetes by losing weight and by increasing your physical activity.

If you have type 2 diabetes, losing weight and becoming more physically active can help control your blood sugar levels. If you use medicine to control your blood sugar, weight loss and physical activity may make it possible for your doctor to decrease the amount of medication you need.

Cancer

Several types of cancer are associated with being overweight. In women, these include cancer of the uterus, gallbladder, cervix, ovary, breast, and colon. Overweight men are at greater risk for developing cancer of the colon, rectum, and prostate. For some types of cancer, such as colon or breast, it is not clear whether the increased risk is due to the extra weight or to a high-fat and high-calorie diet.

Sleep Apnea

Sleep apnea is a serious condition that is closely associated with being overweight. Sleep apnea can cause a person to stop breathing for short periods during sleep and to snore heavily. Sleep apnea may cause daytime sleepiness and even heart failure. The risk for sleep apnea increases with higher body weights. Weight loss usually improves sleep apnea

Osteoarthritis

Osteoarthritis is a common joint disorder that most often affects the joints in your knees, hips, and lower back. Extra weight appears to increase the risk of osteoarthritis by placing extra pressure on these joints and wearing away the cartilage (tissue that cushions the joints) that normally protects them. Weight loss can decrease stress on the knees, hips, and lower back and may improve the symptoms of osteoarthritis.

Gout

Gout is a joint disease caused by high levels of uric acid in the blood. Uric acid sometimes forms into solid stone or crystal masses that become deposited in the joints. Gout is more common in overweight people and the risk of developing the disorder increases with higher body weights.

Note: Over the short term, some diets may lead to an attack of gout in people who have high levels of uric acid or who have had gout before. If you have a history of gout, check with your doctor or other health professional before trying to lose weight

Gallbladder Disease

Gallbladder disease and gallstones are more common if you are overweight. Your risk of disease increases as your weight increases. It is not clear how being overweight may cause gallbladder disease.

Weight loss itself, particularly rapid weight loss or loss of a large amount of weight, can actually increase your chances of developing gallstones. Modest, slow weight loss of about 1 pound a week is less likely to cause gallstones.

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Weight loss Tips

• To make a delicious low fat mayonnaise simply combine one teaspoon Dijon mustard or one teaspoon satay sauce with low fat yoghurt

• Avoid skipping meals. Eating increases your metabolism, thus skipping meals can 'trick' your body into slowing down its metabolism in an attempt to conserve calories during a period it perceives as a situation where limited fuel is available.

• Stuffing vegetables such as capsicum and zucchini with tasty fillings of mince chicken, meat or tuna are easy to do and very healthy and low fat.

• Pita bread roll ups or wraps with salad fillings, are great for picnics, school lunches or to take to work

• Exercise, exercise, exercise! Exercise increases your metabolism and burning off excess fat. When is the best time to exercise? Our metabolism slows down about 8 hours after we wake up, so 30 minutes of exercise in the evening, before dinner will increase your metabolism for about two to three more hours just when it was starting to slow down. This produces a significant increase in fat burned off, even after the exercise is over.

• Adding alfalfa or mung beans to your salad brings in extra iron.

• Good cooking and healthy eating begins with learning about nutrition and how to prepare healthy recipes.

• Plan the week's family menus in advance and just purchase those ingredients at a once weekly shopping trip.

• Be positive! The more you feel good about yourself the easier and faster it is to lose weight.

• Learn how to make over family favorite recipes by cutting out fats, salt and sugar. Substitute non fat yoghurt for cream, stir fry minus oil and use herbs and spices instead of salt for flavor.

• Please consult your doctor before beginning an exercise or weight loss program.

• Eat slowly and chew each bite completely to decrease your appetite.

• It's a myth that you need oil to stir fry! Use chicken stock instead and cut down on hidden fat.

• There is more fat in a plate of toasted muesli than a plate of bacon and eggs! Purchase non-toasted muesli instead.

• Avoid removing the skins of fruits and vegetables - most of the nutrients are concentrated just under the skin.

• Hot water with a squeeze of lemon before breakfast get the metabolism going for the day, helps prevent constipation and is excellent for the skin.

• The best source of vegetable protein is from soy beans or tofu. All legumes provide some protein, so include lentils, lima beans etc into casseroles and soups.

• Find a weight loss "buddy," club, or support group. This will help you stay with your weight loss program.

• Though difficult, try not eating 3 hours or more before bed time.

• Make pasta your fast food choice - you can prepare a pasta meal and salad in 10-12 minutes.

• Chili helps to speed up metabolism - even the milder varieties.

• Omelettes can be made just using egg whites! A dramatic reduction in fat.

• Limit salt in cooking. Other names for salt include baking soda, baking powder, MSG and soy sauce.

• Chew sugarless gum. It speeds up the digestive system, burning more calories, and sometimes kills a craving.

• Drinking hot water as appose to cold water can increase the speed of your metabolism and burn more calories.

• Make casseroles the day before use. Refrigerate and skim fat from the top before re heating.

• Always eat before you go food shopping and always prepare a shopping list. Only purchase food which relates to your weekly menu plan and don't be tempted to buy goodies.

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Weight loss tips for kids

How do you help your children lose weight?

It can help to stick to the basics. Don't worry about counting calories and carbohydrates and fat grams. Instead, provide healthy meals and snacks and encourage regular physical activity.

Being a good role model is also important, starting when your kids are young. This can help the whole family to be healthy.

If your child is already overweight, you will likely have to make some changes to his diet. But this isn't as hard as you think. It doesn't have to involve counting every calorie that he eats and drinks, which can be especially hard when your kids are eating at school.

Instead, keep in mind that a pound is equal to about 3500 calories. So if your child is gaining an extra pound a week, he needs to cut his diet back by 3500 calories a week or 500 calories a day so that he doesn't gain any more weight.

Fortunately, most kids don't need to make such drastic changes to their diet. Your overweight teen is likely just gaining an extra 10-15 pounds a year, which would be equal to just 100 to 150 calories a day, about equal to a can of non-diet soda.

Stopping weight gain

An important first goal for most overweight kids is to simply stop gaining weight.

Using the method above, instead of counting all of your child's calories and trying to stay below some set goal, you can use the fact that he probably eats about the same number of calories each day to help him not gain any more weight.

So just figure out how much extra weight your child gained in the past year and adjust his diet to compensate for these extra calories. The change might be as simple as changing to non-fat milk, diet soda or a more healthy after school snack.

Keep in mind that this 'extra weight' is above what your child would be expected to normally gain each year.

Cutting back on the above number of calories each day should help your child to stop gaining weight. If your child is not very overweight and he hasn't finished puberty yet, then not gaining more extra weight might be not enough, as he gets taller and 'grows into' his weight.

Losing Weight

Again, not gaining any more extra weight is an important first goal, but many overweight kids also need to lose some weight.

You can use the same calculations to figure out how much more to cut your child's daily calories by to lose weight. So, once your child is at a stable weight and not gaining, if you want to help your child lose 5 pounds a year, cut his diet back by 50 calories a day. To lose 10 pounds, eliminate 100 calories a day, and so on.

If your child is still gaining weight, then you will have to cut more calories out of his diet. For example, if he has been gaining an extra 5 pounds a year and he needs to lose 10 pounds, then that is a total of 15 pounds that you need to compensate for. So he will need to cut back his diet by 150 calories a day.

Exercise

More exercise and being more active is another good way to stop gaining and losing weight. Instead of thinking about how to diet to decrease the number of calories your child is taking in, you could also think about how much exercise he needs to do to burn those calories.

So just like we said that you had to cut back your diet by 50 calories a day to lose 5 pounds a year, you could also exercise to burn an extra 50 calories a day and lose weight.

Or even better, do a combination of both.

How can children burn 50 calories a day exercising?

Your children should be able to burn 50-100 calories a day in 30-60 minutes of regular activities that children enjoy, such as walking, roller balding, bicycling, or playing baseball, basketball or soccer.

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7-days eating plan for weight loss

This 7-day eating plan can be used as often as you like. If correctly followed, it will clean out your system of impurities and give you a feeling of well-being. After only 7 days of this process, you will begin to feel lighter by at least 10 pounds and possibly 17 pounds, and experience an abundance of energy.

SOUP:

• 1 or 2 cans of stewed tomatoes

• 3 plus large green onions

• 1 large can of beef broth (no fat)

• 1 pkg. Lipton Soup mix (chicken noodle)

• 1 bunch of celery

• 2 cans green beans

• 2 lbs. Carrots

• 2 Green Peppers

Season with salt, pepper curry, parsley, if desired, or bouillon, hot or Worcestershire sauce. Cut veggies in small to medium pieces. Cover with water. Boil fast for 10 minutes. Reduce to simmer and continue to cook until veggies are tender.

This soup can be eaten anytime you are hungry during the week. Eat as much as you want, whenever you want. This soup will not add calories. The more you eat, the more you will lose. You may want to fill a thermos in the morning if you will be away during the day.

DRINKS:

• Unsweetened juices

• Tea (also herbal)

• Coffee

• Cranberry juice

• Skim milk

• Water, water, water

DAY ONE:

Any fruit (except bananas). Cantaloupes and watermelon are lower in calories than most other fruits. Eat only soup and fruit today.

DAY TWO:

All vegetables. Eat until you are stuffed with fresh raw, cooked or canned veggies. Try to eat green leafy veggies and stay away from dry beans, peas or corn. Eat veggies along with the soup. At dinnertime tonight reward yourself with a big baked potato and butter. Don't eat any fruits through today.

DAY THREE:

Eat all the soup, fruit and veggies you want. Do not have a baked potato. If you have eaten as above for three days and not cheated, you should find that you have lost 5-7 pounds.

DAY FOUR:

Bananas and skim milk: Eat at least 3 bananas and drink as much milk as you can today, along with the soup. Bananas are high in calories and carbohydrates, as is the milk but on this particular day, your body will need the potassium and carbs. Proteins and calcium to lessen the cravings for sweets.

DAY FIVE:

Beef and tomatoes: you may have 10 to 20 ounces of beef and a can of tomatoes, or as many as 6 tomatoes on this day. Eat the soup at least once today.

DAY SIX:

Beef and veggies, eat to your heart's content of the beef and veggies today. You can even have 2-3 steaks if you like with green leafy veggies but no baked potato. Be sure to eat the soup at least once today.

DAY SEVEN:

Brown rice, unsweetened fruit juice and veggies, again, be sure to stuff yourself and eat the soup. You can add cooked veggies to your rice if you wish.

By the end of the 7th day, if you have not cheated on this diet, you should have lost 10 to 17 pounds. If you have lost more than 17 pounds, stay off the diet for two days before resuming the diet again.

This diet is fast. The secret lies within the principle that you will burn more calories than you take in. It will flush your system of impurities and give you a feeling of well-being. This diet does not lend itself to drinking any alcoholic beverages at any time. Because of the fat build-up in your system. Go off the diet at least 14 hours before any intake of alcohol.

Due to the variety of digestive systems in individuals, this diet will affect everyone differently. After day three, you will have more energy than when you began, if you do not cheat. After being on the diet for several days, you will find that your bowel movements have changed. Eat a cup of bran or fiber. Although you can have black coffee with this diet, you may find that you don't need caffeine after the third day.

The basic fat burning soup can be eaten anytime you feel hungry during the seven days. Eat as much as you wish. Remember the more you eat, the more you will lose. You can eat broiled, boiled or baked chicken instead of the beef. Absolutely no skin on the chicken. If you prefer, you can substitute broiled fish for the beef on only one of the beef days. You need the high protein in the beef for the other days

Continue on the diet as long as you wish and feel the difference both mentally and physically.

DO NOT - DO NOT:

No bread, alcohol, carbonated drinks (including diet drinks). Remember, absolutely no fried foods.

DO - DO - DO - DO:

Drink plenty - at least 6 to 8 glasses - of water a day, as well as any combination of the following beverages: black coffee, unsweetened fruit drinks, cranberry juice and skim milk.

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