how to lose weight

How to loose weight (if you need to).

Are you obese or overweight?

Body mass index (BMI) is a measure of how much of your body is made up of fat. It relates your weight to your height. Your practice nurse can weigh and measure you and tell you your BMI. If your BMI is over 25, but below 30, you are 'overweight'. If it is 30 or above, you are 'obese'.

Waist size is another measure. Your increased health risk is greater when the extra fat is mainly around your waist ('apple shaped'), rather than mainly on your hips and thighs ('pear shaped'). Men with a waist greater than 94 cm (37 inches) have a moderate increased health risk. Above 102 cm (40 inches) is a high health risk. Women with a waist greater than 80 cm (32 inches) have a moderate increased health risk. Above 88 cm (35 inches) is a high health risk.

What causes obesity and overweight, and who does it affect?

About 2 in 5 adults in the UK are overweight and a further 1 in 5 are obese. The main causes of obesity are: overeating and/or eating the wrong kinds of food; little exercise; some people inherit a tendency to be obese; a combination of these reasons.

What are the benefits of losing weight?

Many diseases are more common in obese and overweight people, and you are less likely to develop them if you lose some weight. They include: diabetes, high blood pressure, stroke, heart problems, some types of cancer, arthritis of the back and legs, gallstones, menstrual problems, incontinence of urine, breathing problems, some complications of pregnancy, and depression

What is more, much of the health benefits come with losing the first 5-10% of your weight. This is often about 5-10 kg. (10 kg is about one and a half stone.) If you are obese, on average, if you reduce your weight by 10%:

• You are much less likely to develop the conditions listed above, such as diabetes.

• If you have high blood pressure, osteoarthritis, or diabetes, these conditions are likely to improve. If you are taking medication for these problems, you may need a reduced dose.

• Your chance of dying at any given age is reduced by about 20%. This is mainly because you are less likely to die from heart disease, stroke, diabetes, or obesity related cancers.

Also, it is difficult to measure how much 'quality of life' is improved if you lose some weight. Many people feel better in themselves, and have more energy.

How can I lose weight?

The best way to lose weight, and keep the weight oft, is to be committed to a change in lifestyle. This includes eating a healthy diet and increasing the amount of exercise that you do. Short term 'fad diets' and 'quick fixes' usually don't work in the long-term. Ten tips are given below.

• The main portions of your meals should be made up from starch-based foods (such as bread, cereals, potatoes, rice, and pasta), and fruit and vegetables.

• Cut out as much fat as you can from your diet. Fat contains twice as many calories as starchy or protein foods of the same weight. Tips include: use low fat spreads on bread; measure out oil when cooking; grill food instead of frying it; cut off excess fat from meat; choose leaner cuts of meat in smaller portions. Watch out for hidden fat in cakes, biscuits, pastry, chocolates, crisps, chips, pies, and pasties. Eat low fat versions of milk, cheese, yoghurt, etc, which have the same calcium content as 'full-fat' versions, but less calories.

• Low fat foods are generally best. But remember, some low-fat foods and drinks are high in calories, such as alcohol, sugary drinks, and sweets. Chose low-calorie drinks.

• It is best to eat three healthy meals each day, including breakfast. Eat each meal slowly. Don't skip meals. Skipping meals will just make you feel more hungry, make you think more about food, and you are more likely to overeat in the evening. Do not snack between meals.

• Exercise as much as you can. If you are not used to exercise, start by doing an extra 30 minute brisk walk every day. Any increase in walking, dancing, swimming, cycling, etc, is good. Try and build up the amount of exercise you do each week.

• Consider keeping a diary to monitor the amount that you eat, and the amount of exercise you do, each day. This may help you become aware of your changing behaviour patterns.

• Plan what you are going to eat each day, rather than look in the cupboard or fridge to see what is there. Don't shop for food when you are hungry. Shopping after a meal is best.

• Be realistic. You do not need to aim for a 'perfect' weight. If you are overweight or obese, you get most health benefits from losing the first 5-10%. (This is usually 5-10 kg.)

• It is best not to lose weight too fast. If you lose more than a kilogram per week, you may lose muscle tissue rather than fat. It is best to lose an average of 0.5kg-1 kg per week (about 1-2 lb per week). You need to eat 500-1000 calories per day less than before to do this. You will lose between 6 and 12 kg if you keep this up for 3 months. But, don't be disheartened by minor increases or leveling off in weight for a few days. Look for the overall trend over several months.

• Tell others about your plans to lose weight. Support from family and friends can help you to stay motivated. Consider joining a local slimming club or similar support group.

Keeping to a reduced weight is often more of a challenge than losing some weight. Once you have lost some weight, you are more likely to keep your weight down if you eat a healthy diet, exercise regularly, and weigh yourself once a week to keep a check on your weight.