Chose to lose weight to a level that doesn't compromise your health nor quality of life.
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The need to lose weight is, or should be, a concern for many - where ever they live.
Obesity: the public health challenge of our time
While the report (extract below) is now several years old it remains relevant today. If two thirds of Americans are overweight or obese how is this wave of obesity to be addressed? If this is the American experience other developed countries are likely to have the same issue, making the article widely applicable.
While the authors look at the issue from both an individual and a public perspective each one of us can take responsibility for our own health and manage our weight, chosing to lose weight and maintain the weight loss if required.
The full article is available at:
M.T. Bassett & S. Perl, Vol 94, No. 9, American Journal of Public Health, September 2004.
Extract: “Obesity has become the public health issue of the day—and for good reason. The data outline a dismal picture and a more foreboding future. The prevalence of obesity has doubled in adults and children and tripled in adolescents over the past 2 decades. Two thirds of Americans are overweight or obese. Each year in the United States, 400 000 deaths and $117 billion in health-care and related costs are attributable to obesity.
There is little debate over how an individual person becomes obese: she eats more calories than she expends. Rather, debate rages over how entire populations have become obese so quickly. Sedentary lifestyles, calorie-dense foods, large portion sizes, and excessive television viewing are among the identified contributors.
Which side of the equation is most to blame? There is no doubt that physical activity levels have declined. The “eat more” influence of the food industry on nutrition and health also has been documented (see, e.g., Nestle M. Food Politics. Berkeley: University of California Press; 2002).
There is debate over whether increasing physical activity and improving nutrition are matters of individual behavioral change (eat better, exercise more) or environmental change (add bike paths, ensure the availability of fresh produce). While both are important, limited resources dictate that choices be made.
The sad truth is that when it comes to helping individuals lose weight, public health professionals, health care providers, and the diet industry have all been woefully unsuccessful. Long-term success stories are few. Stories of weight regained abound. “
We’re told to lose weight to stay trim and to keep active. However, will this really lead to better health, particularly as we age?
A study looked at the relation between body mass index, exercise, overall health, and physical functioning in people in their fifties. Results indicate maintaining ideal body weight is important in preventing decline in overall health and physical functioning. However, regular exercise can reduce the risk of health decline even among individuals who cannot achieve ideal weight.
The findings reinforce the importance of eating well to maintain weight and losing weight if need be. I recall another study finding over 30% of middle aged people are overweight. This would indicate many of us are at risk of poor health and would benefit from losing weight. The value of exercise is also reinforced and indicates the importance of maintaining activity whatever our age.
So eat well and keep moving, Keith
reference: Xiaoxing Z. He, MD, MPH and David W. Baker, September 2004, Vol 94, No. 9, American Journal of Public Health
How important is it to lose weight and avoid obesity?
In wandering the web I came across the results of a study to determine the risk of death associated with being underweight or overweight as measured by body mass index (BMI). The authors used the following measures: underweight (body mass index [BMI] <18.5), overweight (BMI 25 to <30), and obesity (BMI >30).
They looked at deaths in the United States in 2000 and found 111,606 excess deaths from obesity and 33,746 associated with being underweight. They found being overweight (BMI 25 to <30) did not contribute to excess deaths compared with those of normal weight.
reference: K. M. Flegal, B. I. Graubard, D. F. Williamson & M. H. Gail, The Journal of the American Medical Association, April, 2005;293, No 15
The increased risk to health as people reach increasing levels of obesity is widely promoted. The need to lose weight and avoid obesity is supported by this study. Interesting that being over weight without being obese did not lead to increased risk of death. It is also interesting that being underweight increases the risk of death.
Food for thought! Keith
Whether you are losing weight or maintaining a healthy weight it is recommended you have two or more servings of fruit and three or more servings of veges each day. It would appear many of us are not eating this much fruit and veges.
The State Indicator Report on Fruit and Vegetables, 2009 reports that only 33% of adults eat sufficient fruit and 27% eat sufficient vegetables. The report notes ways of getting us to eat more fruit and veges. This includes getting us while we are still young through schools increasing student access to fruit and vegetables as well as teaching nutrition.
The report repeats the importance of fruit and vegetables in optimal child growth, maintaining a healthy weight and preventing diseases such as diabetes, heart disease and some cancers.
U.S. Centres for Disease Control and Prevention, September, 2009
While eating fruit and veges is healthier for you than eating processed food full of refined sugar it is possible to take this further and be selective in the fruit and vegetables you consume when losing weight. To lose weight successfully focus on the fruit and vegetables with a lower glycemic load. This is fully covered in my book “Enjoy Losing Weight”.
So, for overall health and to achieve and maintain permanent weight loss include sufficient fruit and vegetables in your daily diet.
Eat well, Keith
Manage the amount of fructose you are consuming if you want to lose weight and avoid health issues.
Fructose is a commonly available form of sugar and you may be consuming more than you think. Table sugar is 50/50 fructose and glucose while fructose is commonly used as a sweetener in packaged products and sweetened drinks.
Research has found metabolic syndrome increased in the two weeks subjects were on a high fructose diet. (See blogs on syndrome x/metabolic syndrome http://how2-lose-weight.com/2009/08/and insulin resistance http://how2-lose-weight.com/2009/08/insulin-resistance/)
Fructose also raises blood pressure! The research found blood pressure in men increased in just two weeks on a high fructose diet.
While the links between obesity, high blood pressure and type 2 diabetes are well known there also appears to be links to kidney disease and gout, with subjects on the high fructose diet also having raised uric acid levels.
Fruit has lower levels of fructose than sweetened foods and has goodies such as antioxidants, vitamin C, potassium and fibre.
So – to lose weight and be healthy go for fruit and leave the sweetened drink on the shelf. Regards, Keith
reference: R Johnson et al, American Heart Association, 63rd High Blood Pressure Research Conference, September, 2009
Week five was a lighter week with four and a half hours running against a target of four. Still, with the half marathon one week away preparation is on track. The hill work appears to have built stamina and strength. This week will be a couple of short runs in preparation for Sunday.
There has been no further weight loss. This is probably a good thing as to lose weight now is probably counter productive as I am currently weighing in at 156 lbs (71kg) and feeling both light and strong.
Keep up you efforts – or start today!
regards, Keith
A recent study found a low carbohydrate, Mediterranean style diet was more effective than a low fat diet in assisting patients to lose weight, and reducing the need for drugs, in overweight patients newly diagnosed with type 2 diabetes.
After four years 44% of patients on the low carbohydrate diet and 70% of patients on the low fat diet required drugs to assist management of their diabetes.
K Esposito et al, Annals of Internal Medicine, vol 131, issue 5, Sept 2009
In this Italian study the glycemic levels and weight loss of patients were controlled better through a low carbohydrate diet than a low fat diet. While they were monitoring overweight patients with type 2 diabetes this is food for thought for all of us. A low fat diet is not necessarily best for us and we should have sufficient good fats, while avoiding excessive carbohydrates, if we want to lose weight and avoid the risk of type 2 diabetes and other health issues.
Healthy eating, Keith
Week four went well with five hours running and and an hour and a half on the mountain bike against a target of four hours training. With the half marathon two weeks away the preparation is on track. Finding time to exercise regularly has reinforced the benefits from such activity with energy levels high and a great sense of wellbeing. While I stress in Enjoy Losing Weight the importance of managing what you eat I have peeled off another 11 lbs (5 kgs) over the last month by maintaining my eating habits AND exercising. This weight loss means I am now 156 lbs (71 kgs) and well under my target 167 lbs (76 kgs). A great experience to lose weight without trying while enjoying my food and getting out into the hills. It also demonstrates to me just how much extra weight I was lugging around unnecessarily when I was close to 220 lbs (100 kgs).
Keep up you efforts – or start today!
regards, Keith
High protein diets have been promoted as the way to lose weight. Do they work and are they safe?
Proteins are essential and make up about 15% of our body. The average person needs 50 – 65 gm of protein each day and most Americans get or exceed their protein requirements.
It appears weight loss is more related to calorie intake rather than protein intake. In other words, dont eat too much carbohydrate, fat and protein, the three sources of calories.
There may be insufficient data to determine if excess protein causes harm. However Zeratsky notes that excess protein is converted to fat or excreted by the kidneys and liver. Excessive waste products have shown to damage the kidneys. Zeratsky also notes that if you are on a long-term high protein diet you may be limiting the amount of healthy food you are eating such as whole grains, fruits and vegetables.
News in Health, March, 2008
K Zerassky, MayoClinic.com, June, 2008
So eat a balance of food to lose weight. Get adequate protein but don’t forget your fruit and veges.
While a high protein diet may also be a low-glycemic diet and allow you to lose weight you can get the benefits of a low-glycemic diet through eating a balance of protein, carbohydrate and good fat. This will provide for longer term healthy weight loss.
Regards, Keith
If you eat processed foods you are likely to be eating excessive salt, a cause of high blood pressure and related heart disease and stroke.
It is estimated the average American consumes 1,000 mg more than the recommended 2,300 mg daily intake. Additional health benefits could occur if total salt intake is reduced to 1,500 mg per day.
The challenge is to reduce the amount of processed food eaten or find low salt processed food (that is also low in refined sugar and bad fat). Restaurant meals are another potential source of high salt dishes.
K Palar & R Sturm, American Journal of Health Promotion, Sept/Oct, 2009
There you have it. Restrict your salt from all sources to less than a teaspoon a day. Regards, Keith
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