OVERWEIGHT and Obesity
is measured using the
body mass index (BMI).
This is a statistical
measurement which
compares a person's
weight and height.
Although it does not
measure the percentage
of body fat, it is a useful
tool to estimate a healthy
body weight based on
height.
The higher the BMI, the
more the excess weight
and the greater the
associated health risks.
There are some
exceptions, though, as
the index does not make
allowances for those
who are very muscular,
athletic or pregnant.
However, because of
its ease of measurement
and calculation, it is
the most widely used
diagnostic tool to identify
weight problem within a
population.
The table below outlines
BMI classification and
the related risk of co-
morbidities.
How's your BMI?
Page 3
DietFRUIT, vegetables and unrefined
carbohydrates should make up the
bulk of your diet.
Choose brown and wholegrain
carbohydrates, and be sparing with
high-fat additions, such as cheese,
cream and butter.
Aim for five portions of fruit and
vegetables a day, and
vary the type, to get
the maximum vitamins
possible.
Think about how
you prepare food
� steaming and grilling
are healthier ways of
cooking than frying and
roasting. Go easy on the
amount of butter and oil
you add during and after
cooking.
Try not to over-eat
� listen to your body and
stop when you are full. It
can take up to 30 minutes
for the stomach to register it
is full, so eat slowly and wait
before tucking into seconds.
Serve food in the kitchen, not
from the table, where you might
be tempted to go back for more.
Cut down on high-fat snacks,
junk food and ready meals, as they
are often packed with fat, high
levels of sugar and salt, and do not
fill you up.
Dried fruit, oatcakes, yoghurt and
fruit are healthier and will keep
you feeling full for longer.
ExerciseIT is recommended that, in
general, adults should do at
least 30 minutes of moderate-
intensity exercise, at least five
days a week (or more). This can be
done in one session, or split into a
number of sessions lasting at least
10 minutes.
However, before starting an
exercise programme, it is
important to see your GP for
advice, as some people may not
be able to manage this amount of
exercise and others may benefit
from doing more exercise.
Exercise does not just burn
up calories. Regular, aerobic
exercise increases your
metabolic rate, so that even
when you are not exercising,
your body uses more
calories overall. However,
this effect is quickly lost
once regular exercise stops.
Regular exercise increases
appetite, but having a faster
metabolic rate means that any
additional calories are easily burnt
off, particularly if you make the
right food choices as described
above.
Exercising when you are
overweight can be tough, because
the extra weight means your body
has to work harder.
Stick to activities that increase
your heart rate and get you sweaty
and slightly out of breath.
If you feel embarrassed about
joining a gym, try gardening,
swimming or attending fitness
classes specifically designed for
people who are overweight.
In addition, try to fit more
activity into your daily routine.
Walk or cycle to work, or take the
stairs rather than the lift.
If you have never exercised
before, a brisk 30-minute walk
each day is a really good starting
point.
parents can be an important factor.
"Childhood obesity is a strong indicator
of weight-related health problems in
later life, showing that learned unhealthy
lifestyle choices continue into adulthood."
Lack of physical activity is another
important factor that is related to
obesity.
Many of us have jobs that involve
sitting at a desk for most of the day,
and we rely heavily on our cars to get
around.
When it is time to relax, we tend to
watch TV, or play computer games, and
rarely take any regular exercise.
If we are not active enough to use up
the energy provided by food, the extra
calories are stored as fat instead.
Some people tend to stay the same
weight for years without much effort,
whereas others find they put on weight
quickly if they are not careful.
This could be due in part to your genes
� scientists have discovered certain
genes that make you feel hungrier, or
make it take longer for you to feel full.
In less than one out of every 100
cases, there is a medical reason for
obesity. Conditions such as Cushing's
Syndrome (over-production of steroid
hormones in the body) and an under-
active thyroid gland are rare causes of
weight gain.
Certain medicines, including some
steroids and anti-depressants, can
contribute to weight gain.
Also, taking the contraceptive pill and
quitting smoking may increase your
appetite.
Mr Hopkinson said: "The best way of
tackling obesity is to reduce the amount
of calories that you eat and exercise
more.
"The aim of treatment for obesity is
to lose weight in order to improve your
general quality of life, both physically and
psychologically.
"Losing weight may help you to
increase your mobility, or help you to
improve your self-esteem.
"Keeping a food diary can enable you
to control the amount of calories that
you eat. By recording what you eat, and
when, will help you to identify where you
can cut out 500 calories a day from your
diet.
"A diary may also help to reveal
particular times when you over-eat, or
certain types of food that you are more
inclined to binge on.
"Try to find other activities to do,
rather than snacking, such as reading
a magazine. And be careful not to buy
foods that will tempt you, such as high-
calorie snacks, because not eating these
type of foods is an obvious way to cut out
500 calories.
"You should find that you are still able
to enjoy a wide range of tasty options,
but in moderation.
"You should also avoid special diets. Try
to change your eating habits for the long-
term by choosing a healthy, balanced
diet instead of cutting out particular food
groups."





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