Weight Loss & Obesity
IS BEING OVERWEIGHT A HEALTH RISK?
The Body mass index (BMI) is an internationally recognised measure to determine if you are over- or under- weight. Your BMI takes into account your height as well as your weight. Those with a BMI over 30 should consider seeking medical advice.
However, BMI is only an indication of total body weight and tells little about the proportion of muscle to fat mass. Our staff will be able to help you work out your BMI if you know your weight and height.
Another way to estimate if your weight is posing a health risk to you is to measure your waist circumference (in other words, the amount of fat around your belly). Waist circumference needs to be measured 1 cm below the belly button after having slowly breathed out. No holding your belly in!
The goods news is that no matter how big you are to start with, if you can lose 10cm or 4 inches from around your waist, your risk of developing weight related illnesses will fall.
WHY SHOULD I BE CONCERNED ABOUT BEING OVERWEIGHT?
Apart from not looking or feeling your best, being overweight puts you at a higher risk of developing many diseases. These include:
- Heart Disease
- High Cholesterol
- Sleep Apnoea
- High Blood Pressure
- Hiatus Hernia
- Shortness of Breath
- Back Pain
- Joint Pain
- Diabetes (type 2)
- Stress Incontinence
- Birth Defects
- Reproductive Disorders
- Some eye diseases
These risks are significantly reduced if you lose a modest amount of weight. Losing 10% of your body weight can have a significant effect in reducing your risk of developing serious illness.
I’VE TRIED TO LOSE WEIGHT BEFORE BUT FAILED. HOW CAN I SUCCEED?
If you tell yourself that you can’t do something, then you are likely to fail. You must believe in your ability to do whatever you set your mind to do.Take each step one day at a time. Tell yourself the good things about what you’re doing and what you will achieve. Praise yourself as you achieve each of your goals along the way. Learn to say, ?I can and I will.?
Everyone experiences emotions, both high and low and your life is no different to most peoples. Try to find ways of dealing with emotions that contribute to your general health, such as going for a walk if you feel stressed or learning a new skill.
Set yourself realistic goals. Don’t measure success only in terms of pounds and inches. Look at how your general health can be improved (reduced cholesterol levels, improvements in blood pressure, improved breathing, higher energy levels, feelings of general well being).
ABOVE ALL – REMEMBER TO BE KIND TO YOURSELF
All the experts agree that to be successful in losing weight and maintaining weight loss means including some form of exercise in your daily routine!
Not only does exercise increase metabolism during a workout, but it causes your metabolism to stay increased for a period of time after exercising, allowing you to burn more calories.
Medical conditions that benefit substantially from exercise include high blood pressure, cardiovascular disease, diabetes and osteoporosis.
McCABE’S TIPS TO START YOU EXERCISING
- 1. Check with your doctor first to get advice on what exercise is suitable for you
- 2. Choose activities that you think you’ll enjoy
- 3. Set aside a regular exercise time
- 4. Set short-term goals
- 5. Vary your exercise program. Change exercise or invite friends to join you. There is no “best” exercise – just the one that works best for you.
Remember sport isn’t the only way to exercise. Household work, washing the car, gardening all burn calories. Excercise doesn’t need to leave you at the point of exhaustion. Any activity, over 30 minutes in duration that breaks you into a light sweat or leaves you slightly out of breath is fine. However the more vigorous an excercise, the more calories it will burn off.
I’VE TRIED ALL YOUR RECOMMENDATIONS ALREADY, THEY DON’T WORK FOR ME.
Alli is a medication that has recently become available over the counter. It is only licensed for sale to those with a BMI over 28, so the pharmacist or one of our trained consulatants may have to check your weight and ask you a few questions before selling this medication to you. Don’t be embarrassed about this, our staff will always deal with your query with sensitivity and strict confidentiality. Alli works by reducing the absorption of the fat you take in your food so it is essential to stick to a low fat diet and follow the advice that your are given. A higher dose of orlistat, the active drug in Alli is also available on prescription. Talk to your doctor for more information about this.
There are also some herbal supplements that may help people who feel they need an extra boost to help them loss weight. Please ask a member of staff for more information.
McCABE’S HOT TIPS TO LOSE WEIGHT:
- Losing large amounts of weight in a short period of time will not usually help you in the long-run, as this weight usually comes back very quickly. Aiming to lose 1-2lbs per week is ideal unless a doctor recommends differently.
- Gradual changes in eating habits will make weight loss much easier to maintain than starvation or radical diets.
- Always start the day with breakfast. It will boost your mood, gives you more energy throughout the start of the day and prevents overeating later in the day.
- Exercise regularly. This burns up calories, reduces tension, helps you sleep better and takes your mind off worries.
- Be adventurous! Try a new low calorie recipe every week.
- When roasting food substitute oil with water.
- On a night out dilute alcohol with low calorie mixers i.e. white wine spritzer, beer shandy.
- Drink water regularly, aim for 6-8 glasses a day
- Listen to your body and stop eating when you are full. Don’t keep eating just because the food tastes good.
- Eat three to four regular meals per day and try to avoid snacking in between.
- Reward yourself with an activity you enjoy when you have eaten healthily for one day (but not with food! You can watch television or visit a friend)
- Oily fish i.e. Salmon, Mackerel, Sardines help prevent heart disease.
- Food cooked without salt can be made tastier using herbs and spices that are allowed freely in your diet. E.g. garlic, pepper, lemon juice, curry powder etc.
- Make sure you have comfortable shoes to exercise in. Getting calluses and blisters encourages no one to continue the exercise.