Being overweight can cause serious health risks

The effects of being overweight
In 2006 over one million prescription items were dispensed for the treatment of obesity. Overall, this number was more than eight times the number prescribed in 1999, when there were a comparibly small 127,000, indicative of the distressing epidemic. 
A high weight is related to an increased risk of type 2 diabetes, particularly if you carry a lot of weight around your middle. There is a strong link between obesity and gallbladder disease, high blood pressure, high cholesterol, osteoarthritis and sleep apnea. Being overweight also leads to psycological problems, individuals often battle an unfair, negative self-image and may fall victim to self-hatred and depression. They’re regularly physically exhausted or uncomfortable and may be embarrassed about their weight. Some individuals may benefit from medications and surgeries while others may just need to make a few small lifestyle changes to enjoy a healthier weight.

Your strategy
If you want to lose weight the first step is understanding your diet and learning where improvements can be made. It’s a good idea to keep a food diary for a week or two –you may be shocked at how much you are eating. Write down everything you eat and drink, how much and how you feel at the time, to see if there are any particular triggers. You are aiming for a gradual diet overhaul, not just a faddy regime that won’t last.

Research proves that people who start the day with a substantial healthy breakfast consume less calories through the day, so eat some porridge, a banana on toast or a bowl of bran or fibre based cereal. Follow with a mid-morning snack of fruit or yogurt. Eating five fruit or vegetable items a day is a great habit to get into. Research proves eating bulky, lower-calorie foods like fruit and vegetables help you to feel full and so eat less over the day. Add vegetables or vegetable juice to your soups, pasta dishes or casseroles. And always have some fruit on hand, whether fresh or dried to nibble on during the day to banish sugar cravings. All food provides a purpose in moderation, but the challenge is whether you can stop at just one square of chocolate, or one biscuit in a moment of weakness – if not then don’t buy them.

Make healthy lunch choices, and read nutritional labels. Dinner should be light as you have less time to burn it off, but not so light that you’re hungry afterwards and start snacking. 
Slow and steady weight loss of no more than one pound a week is the safest way to lose weight. Very rapid weight loss can cause you to lose muscle rather than fat, it also increases your chances of developing other problems, such as gallstones, gout, and nutrient deficiencies. Introducing long-term changes in your eating and physical activity habits is the best way to lose weight and keep it off over time.

Your strategy
If you want to lose weight the first step is understanding your diet and learning where improvements can be made. It’s a good idea to keep a food diary for a week or two –you may be shocked at how much you are eating. Write down everything you eat and drink, how much and how you feel at the time, to see if there are any particular triggers (see below). You are aiming for a gradual diet overhaul, not just a faddy regime that won’t last.

Research proves that people who start the day with a substantial healthy breakfast consume less calories through the day, so eat some porridge, a banana on toast or a bowl of bran or fibre based cereal. Follow with a mid-morning snack of fruit or yogurt. Eating five fruit or vegetable items a day is a great habit to get into. Research proves eating bulky, lower-calorie foods like fruit and vegetables help you to feel full and so eat less over the day. Add vegetables or vegetable juice to your soups, pasta dishes or casseroles. And always have some fruit on hand, whether fresh or dried to nibble on during the day to banish sugar cravings. All food provides a purpose in moderation, but the challenge is whether you can stop at just one square of chocolate, or one biscuit in a moment of weakness – if not then don’t buy them.

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

Triggers, distractions and rewards
Learn to say no; when presented with food ask yourself, “do I really want this?” If the answer is no, then resist. Eat with your stomach and not your eyes; many overweight people don’t stop eating when they are full. It takes about 20 minutes for your brain to register your stomach is full, so always wait before ordering dessert.
Learn your triggers for eating, your food diary will enlighten you as to whether there are certain times you give in. Do you eat when you are nervous? Bored? Stressed? Be more wary at these times and find something else to do to distract yourself from eating – read a book, take a bath or clean the house. It is also important to reward yourself, set goals and write them in your diary, when you have reached them treat yourself but not with food.