The extra pounds of fat that individuals carry places great strain on
the body. This includes all body systems (e.g., muscles, joints, lungs,
heart) that have to work harder throughout the day. The excess weight can
also hinder physical activities, leading to increased inactivity, muscle
loss and continued weight gain. Excess weight can also have emotional consequences
(e.g., negative body image, poor self-esteem, social isolation).
In addition
to the physical and emotional burden of excess weight, there are also
serious health consequences of being overweight (a body mass index [BMI]
of 25 to 29.9) or obese (BMI of 30 or more). According to the Institutes
of Medicine (IOM), overweight is defined as an excess of body weight,
which can include bone, muscle or fat. Obesity, on the other hand, is
defined as an excess of body fat and is associated with high blood cholesterol
and triglyceride levels. Overweight and obesity are known risk factors
for the following:
- Type 2 diabetes
- Heart disease
- High blood pressure (hypertension)
- Gallbladder disease, gallstones
- Osteoarthritis (joint disorder due to the degeneration of the cartilage
and bone)
- Sleep apnea and other breathing problems
- Several types of cancer
- Gout (joint disease caused by high levels of uric acid in the blood)
There are many benefits to achieving and maintaining a healthy body
weight. If one is overweight, even a small amount of weight loss may
decrease many of the associated problems and health risks. For example,
reducing one's weight by 10 to 20 pounds can lower blood pressure, total
blood cholesterol, low-density lipoprotein (LDL) cholesterol levels
and triglyceride levels, as well as improve glucose (blood sugar) control.
Furthermore, achieving and maintaining a healthy body weight can be
empowering, contribute to a positive body image and improve self-esteem.
Short-term restrictive diets do not work, can be demoralizing and are
typically unhealthy. Gaining weight is a gradual process, occurring over
months, years or decades. Therefore, safe and healthy weight loss should
also be achieved gradually. Lasting weight management requires a long-term
approach and lifelong commitment.
The first step to managing weight is identifying a starting point and
setting individual goals. Once you have identified where you are and where
you want to go, then it is time to design a “game plan” to
achieve these goals. The plan should be based on moderation instead of
deprivation and should be able to be maintained for life.
Implementing the plan involves breaking down one's goals in a stepwise
fashion into smaller, achievable, action-based goals. Changes should be
made slowly as old habits and eating plans are modified. It is important
to periodically re-evaluate goals, plans and habits to make sure that
they fit one's current needs and lifestyle.
The four steps to lifelong weight management are:
Evaluation and goal setting: Evaluating food and lifestyle choices
as well as setting appropriate goals.
Creating a plan: Designing a healthy living and eating plan that
is realistic and based on moderation instead of deprivation.
Implementing the plan: Following the eating plan and progressing
toward individual goals.
Monitoring and re-evaluating the plan: Periodically checking the
progress of the plan and making changes as needed.
