Can Obesity Lead To Brain Degeneration?

By Kat Fuschillo
Writer for FEP International

It has been known for some time that certain things like smoking for example, can cause a certain amount of brain degeneration. But now, it has been discovered that being overweight or obese can have the same damaging effect on your brain tissue. It seems that each and every day, obesity is being linked to more and more serious illnesses and conditions. That's why it's more important than ever before for adults and young children to maintain a healthy and normal weight. Being thin will help people increase their life expectancy, improve their quality of life, and live an illness free life.

It has now been estimated the there are close to 300 million cases of obesity worldwide, and this is a number that shows no signs of shrinking. In fact, the amount of sufferers with the condition is rising at such a rate, that doctors fear they will not be able to deal with the fall out. Because obesity is now the cause of so many serious conditions, it is predicted that hospitals will find it difficult to cope with all of the obesity related illness cases in futures years [1].

Obesity and brain degeneration...

Studies have shown that those who are heavily overweight or obese, have between 4 – 8% less brain tissue than those with a more normal or healthy weight. The studies also showed that the brains of the heavier individuals looked on average 8 - 16 years older than the others tested. The two main areas affect by the degeneration are the temporal and frontal lobes, but other parts of the brain will also see some damage. This brain damage will mostly effect the sufferers' memory, concentration and in some severe cases movement.

This level of degeneration makes overweight people far more likely to suffer from Alzheimer's in later life. Women are even more likely to suffer from obesity related dementia, if they are overweight for many years. If the overweight or obese person is a smoker, he or she is far more likely to damage their delicate brain tissues, which could lead to substantial degeneration. The combination of obesity and smoking also greatly increases peoples' risks of heart conditions and makes them more likely to suffer from heart attacks [2-3].

How to reduce your risk of obesity related brain degeneration...

The sooner you are able to get your weight under control, the less likely your brain will be affected by your excess weight. But, the longer you are overweight, the more susceptible you'll be to the gradual degeneration. The main cause of obesity is blamed on bad diet. This is why governments and health care professionals are urging people to take better care of themselves, and try to lose weight if needed. Not only will this help your brain stay younger in later life, but you'll also be far less likely to suffer from the long list of diseases such as diabetes, liver disease and cancer, which are linked to obesity. Obesity can considerably decrease your life expectancy, this is why it's so important to lose weight now, and to work at maintaining a healthy normal weight.


References

1. Study: Obese People Have 'Severe Brain Degeneration' –
http://www.foxnews.com/story/0,2933,542480,00.html. Accessed Aug 30, 2009.

2. Obese People Have 'Brain Degeneration' –
http://news.aol.com/health/article/obese-people-have-severe-brain/639382. Accessed Aug 30, 2009.

3. Obesity and smoking cut brain power –
http://news.bbc.co.uk/1/hi/health/211032.stm. Accessed Aug 30, 2009.

Are Obese Women More Likely To Suffer From Asthma?

By Kat Fuschillo
Writer for FEP International

We know that obesity can cause a number of health conditions and serious illnesses such as liver and heart disease, but recently a link has been discovered between obesity and asthma in women. Read on to find out more about this discovery and how you could help to reduce your risk of developing asthma.

Obesity and asthma...

It was recently reported that women who are obese, are at risk of developing asthma in their adult lives. Over eighty thousand female medical cases were examined by researchers, and the results showed a definite link between the two conditions. It showed that larger ladies are now up to 40% more likely to suffer from asthma than those who are considered to be at a more normal or healthy weight. Large numbers of obese and overweight women with no history of asthma or any kind of respiratory problems were found to be developing asthma in their adult years.

Even women who are not obese but have larger than average waist measurements are also highly susceptible to the condition. Any woman with a waist measurement of 35 inches or more is seriously putting her health as risk. These 'apple shaped' women who carry excess weight around their waists are not only more likely to suffer from asthma, but also a whole host of other dangerous health problems. This excess weight can lead to a number of serious conditions, because the fat puts our bodies and our organs under too much strain. But, extra fat around the stomach area isn't just problematic for women. Many men with beer bellies and large stomachs are putting too much strain on their hearts, making them likely candidates for heart conditions [1-2].

The rise in asthma cases in the US...

There are a number of known causes for asthma including smoking and pollution, but health care professionals are concerned that the rising number of asthmatic cases in the US are directly related to the growing number of adults and children with obesity and weight problems.

How to reduce your risk of asthma...

Those who suffer from severe asthmatic and breathing conditions may find it difficult to exercise and to maintain a healthy weight. Any extra weight carried can cause asthma to worsen and attacks to be more frequent and severe. This is why it's so important for those who are worst affected by asthma to maintain a well balanced healthy diet. Those with less serve cases should try to exercise daily, eat a healthy diet. It's also suggested that you try and maintain a healthy weight, a safe BMI and normal waist measurement. If at any point you do notice that your are gaining weight, try to act before your weight gain escalates further. Make sure you make any necessary changes to your diet immediately, and reduce the amount of food you eat each day.

References

1. Apple-shaped women's asthma risk –
http://news.bbc.co.uk/1/hi/health/8217935.stm. Accessed Aug 29, 2009.

2 . Hormone linked to obesity and asthma –

http://www.guardian.co.uk/society/2007/jul/17/health.uknews. Accessed Aug 29, 2009.

Fight the Fat

By Brooke Strickland
Writer for FEP International

We all know that our economy is facing some of its darkest days. Many people are out of work and are having difficulty finding jobs. The gloomy statistics can be a stressor for a lot of Americans today, and it can even lead to depression. Research has shown that more than 50% of Americans begin eating more when they are stressed. Not to mention, for those who are out of work, they may be bored, have more time on their hands, and simply want to eat more sugar, salt, and fatty foods.

So how do you fight the fat? The first step is recognizing what triggers your munchies. Identify your negative eating patterns. This can be done by doing a quick journal entry each day on what you are eating and when you eat it. Also, know when you are truly hungry. Are you really hungry? Then go for a healthy meal. If you recognize that you are just feeling emotional and are seeking comfort in something sweet or salty, turn to one of these alternative ways to find peace.

- Immerse yourself in a good book, magazine, or movie
- Get outside and enjoy nature – go for a walk, jog, or hike
- Call a friend
- Turn on some of your favorite music and dance
- Express your inner creativity by painting, writing, or drawing
- Breathe deep, meditate, or pray
- Volunteer at your local animal shelter
- Mentor a child
-Take up a new hobby like gardening, photography, or scrap-booking

So next time when you are feeling blue and want to overeat, follow these healthy alternatives. Your body and your mind will reap the benefits.

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Is the Credit Crunch Bad For Your Health?

By Kat Fuschillo
Writer for FEP International

It's been proven that the less money we have, the more our health can be affected. The financial crisis is currently proving this fact, as the number of stress related illnesses are on the rise. The credit crunch is being blamed for a whole host of illnesses and making some individuals extremely ill.

Home owners, small business owners, and these in heavy debt are by far the worst hit by this crisis, and it's actually starting to making them ill. The stress and the increasing fear people face over losing their businesses, homes, jobs or getting even further into debt is proving far too much for some, and many are buckling under these growing pressures. People are scared to lose their jobs, as in many cases, this could lead to them losing their family home. This fear has increased the number hours people are working, and in some cases, it's causing their health to deteriorate even faster.

The high stress levels are effecting people's mental health, and is has already caused a huge number of stress related depression cases. As we know stress can be extremely dangerous, and it is now affecting many individuals' health in a number of different ways. More people are suffering from cardiovascular complications, insomnia, anxiety and even type 2 diabetes, all have been attributed to the stresses caused by the financial crisis.

This isn't the first time people's health had been affected by the falling economy. Throughout history, there have been links between financial and economic slumps, and sharp drops in life expectancy. Being unemployed during an economic downturn can also affect people, by making them far more likely to get depressed, fall ill and to live a shorter life than average. It's simply shocking to find out that not having a job could have such a profound effect on a person's health and well being [1].

To make matters even worse, people have started to cut down on what they view as non-essential items. One of the first things to go, for a lot of people is their gym membership, and any exercise related activities. On top of this, it has been noticed that people are buying far fewer fruits and vegetables each week with their shopping. The constant rise of food prices, is also forcing individuals to buy cheaper food alternatives. These cheap food options are often far less healthy and most often junk styles of foods. The radical change in people's diets, teamed with the growing lack of daily exercise, and the mounting pressure and stresses, are making people ill. Not only can we expect to see a sharp rise in the number of blood pressure cases, but these changes will certainly have a profound effect peoples long term health.

To compound matters further, the number of people who smoke and drink alcohol has risen sharply too. Health professional fear that this predicted rise, will add to the number of health problems related to the credit crunch. Even though these vices are expensive, people are still willing to sacrifice their health and good foods to use them [2].

References

1. Credit crunch takes a bite out of people's health, says report -
http://www.telegraph.co.uk/news/2700175/Credit-crunch-takes-a-bite-out-of-peoples-health-says-report.html. Accessed Sept 01, 2009.

2. Can the credit crunch make us ill? -
http://news.bbc.co.uk/1/hi/health/7523327.stm. Accessed Sept 01, 2009.

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Can Slimming and Diet Pills Damage Your Liver?

By Kat Fuschillo
Writer for FEP International

With Obesity on the increase, diet companies are releasing more wonder pills that are aimed at treating the condition. But, are these new slimming and diet pills safe? Read on to find out more about slimming aids and the dangers of using them.

Slimming pills for obesity...

You may have seen their ads on TV, and you might have even passed them by in your local supermarket or drug stores - non prescription slimming aids. There are a number of pills on the market that claim to aid your weight loss efforts by either suppressing your appetite, or blocking some of the fat your stomach absorbs. The prescription fat blocking pills such as the leading brand Alli, are the more popular of the two, as they can boost your weight loss by up to an extra 50%. These types of slimming pills are mostly aimed at the obese, but come with a whole host of embarrassing side effects such as uncontrollable diarrhea. But, more worryingly, the FDA have now been looking into links between the main ingredient of these pills Orlistat, and liver damage [1].

The dangers of obesity slimming aids...

Alli, the over the counter slimming aid is half the dose of the Xenical prescription pills, which are commonly used to treat obesity. The US FDA (Food and Drug Administration), are now worried that these pills may be causing liver damage, and other serious side effects to its users. Since the drug came onto the market, 24 patients have died while using the slimming pills. So far the following side effects have been experienced by a handful of users :

- Liver abnormalities and failure
- Hepatitis
- Gall bladder inflammation
- Organ failure

Most users of this pill can also expect to experience some of the following side effects – diarrhea and abdominal discomfort, headaches, depression, vitamin deficiency and fatigue. Regardless of the dangers, the popularity of these pills are growing at an impressive rate. It seems, those who are overweight or obese are happy to risk their health for weight loss.

The pill is aimed at those who are obese, and have a BMI of 28 and over. But, because the pill is now available without prescription, those with a lower BMI can buy the drug. There have been several reports that the pill is being used by young girls, with eating disorders to help them stay thin.

The FDA, have not yet confirmed the link between Alli and liver abnormalities, but urge patients to stop using the pill, if they experience any side effects, and to seek medical attention immediately [2 -3].


References

1. FDA studying reports of liver failure with weight loss drug Orlistat –
http://latimesblogs.latimes.com/booster_shots/2009/08/fda-studying-reports-of-liver-failure-with-weight-loss-drug-orlistat.html. Accessed Aug 27, 2009.

2. Slimming pill Alli monitored over liver fears –
http://www.telegraph.co.uk/health/dietandfitness/5749974/Slimming-pill-Alli-monitored-over-liver-fears.html. Accessed Aug 27, 2009.

3. Internet slimming pills warning –
http://news.bbc.co.uk/1/hi/health/6407157.stm. Accessed Aug 27, 2009.

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Overcome Obesity – Exercise Ideas For You And Your Family

By Kat Fuschillo
Writer for FEP International

Obesity is becoming a real problem in the U.S. and around the world. More people are becoming dangerously overweight, and there are more cases of adult and childhood obesity than ever before. Unfortunately, it seems that obesity is increasing, and shows no signs of slowing down.
Overeating is still the main cause of this condition, but a general lack of exercise and daily inactivity is also adding to the problem. Daily exercise has been cited as one of most effective ways to help treat obesity. It's been suggested that just 15 – 30 minutes of exercise or activity each day reduces the risk of obesity. Read on to find out how you and your family could lose weight with exercise [1].

Exercise and obesity...

In order to lose weight, we need to burn more calories than we eat. If you're obese, it's likely that you're eating more than your daily calorie allowance (women = ~1500 / men = ~2000). These extra calories combined with daily inactivity are likely to be the cause of your obesity. If you continue to overeat with no exercise, you'll get even fatter. Exercise is key in weight loss and essential, if you want to stay fit and healthy.

Exercise for you...

Many folks are scared of exercise and hate the idea of joining a gym. But, don't worry, there are a number of ways you can get back in shape and lose weight without ever having to wear Lycra or setting foot in a gym. Here are some great exercise ideas that could kick start your weight loss -
- Go for walks
- Walk to work
- Walk in your lunch break
- Walk after your evening meal
- Get a bike – start slowly at first, try it out in your yard, then along your street, then a little further each and everyday
- Get a beginners exercise DVD – do a little each and every day and build slowly to the whole workout

Exercise ideas for your children...

It's easy to make exercising and daily activities fun for children. Playing ball in the yard, riding their bikes or even playing tag, are all great forms of exercise. Try exercising with your kids. Go for bike rides, walk, and play games together in the backyard. Kids need a little more exercise than adults, around 60 minutes daily. You need to try to be inventive and think up new daily activities that will keep them engaged. Try to get out of the habit of driving your kids around. If it's a short journey, walk instead. This will be great for both of you, and it'll give you a chance to spend more time together [2].

Beating obesity with exercise and diet...

Exercising each day is a great way to stay fit and healthy, but you still need to eat a healthy diet too. Exercising will only get you so far. If you're still eating an unhealthy fatty diet, then exercise will do little to help you lose weight. If you replace high fat foods and reduce the amount you eat each day, you could melt away the pounds. This change of diet teamed with your new daily exercise regime could help you kick start your weight loss, and maybe even double your weekly weight loss [3].

References
1. Exercise still combats obesity –
http://www.nhs.uk/news/2008/06June/Pages/Exercisestillcombatsobesity.aspx. Accessed Aug 22, 2009.

2. How 15 minutes' exercise can beat obesity -
http://www.dailymail.co.uk/health/article-443423/How-15-minutes-exercise-beat-obesity.html. Accessed Aug 22, 2009.

3. Exercise 'can't end obesity risk'
http://news.bbc.co.uk/1/hi/health/4120259.stm. Accessed Aug 22, 2009.

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Beating Childhood Obesity – How To Keep Your Kids Healthy and Thin

By Kat Fuschillo
Writer for FEP International

These days, it's not just adult obesity that we have to worry about. More and more young people and children are being diagnosed with obesity each day. This dangerous condition is not only bad for their health when they're young, but obesity can also lead to a long list of serious illnesses and conditions in later life. It's essential to act now and help your child lose weight and overcome their childhood obesity, before it permanently effects their health.

Childhood obesity...

More and more people in the US are slowly killing themselves with food, and they don't even know they are doing it. But, more worryingly, parents are making their children very ill with bad diets and large portions. It has now been reported that over 13% of children and young people in the US are overweight or obese. If you have an obese child, he or she is far more likely to be overweight in adult life.

Fast food has now been cited as one of the main causes of childhood obesity in the U.S. If children regularly eat fast food as part of their diets, they could expect to gain on average 6 pounds of weight each and every year [1-2].

The health dangers of childhood obesity...

If you fail to act you could actually be putting your child's health at risk. The illnesses associated with childhood obesity could in fact reduce your child's life expectancy. If your child is diagnosed with obesity a doesn't lose weight, he or she could end up with any of the following conditions and illnesses:

- High blood pressure
- Type 2 diabetes
- Liver Disease
- Cancer (certain types)
- Heart disease
- Back and joint pains

All of these conditions can easily be avoided by feeding your child a well balanced, healthy diet daily. Parents are fully responsible for the health and welfare of their children, and health authorities are now considering childhood obesity as a form of parental abuse/neglect. More young people are being diagnosed with diabetes as the result of obesity. Type 2 diabetes also comes with a whole host of problems that can lead to blindness and even amputation [3-4].

How to prevent childhood obesity...

Childhood obesity is far easier to prevent and beat then adult obesity. Parents should learn about the value of good food and the dangers of unhealthy food. You need to make long term changes to your child's diet and introduce daily exercise and activities. Make sure your whole family change to a healthy diet plan. Introduce healthy alternatives by increasing your child's fruit and vegetable intake and reduce junk foods.

References

1. Fast Food Linked To Child Obesity –
http://www.cbsnews.com/stories/2004/01/05/health/main591325.shtml. Accessed Aug 21, 2009.

2. Childhood Obesity A Serious Problem –
http://www.cbsnews.com/stories/2002/05/01/health/main507774.shtml. Accessed Aug 21, 2009.

3. Surge in obesity among children adds to Britain's growing band of diabetics –
http://www.telegraph.co.uk/news/uknews/1544283/Surge-in-obesity-among-children-adds-to-Britains-growing-band-of-diabetics.html. Accessed Aug 21, 2009.

4. Child obesity 'a form of neglect' –
http://news.bbc.co.uk/1/hi/health/6749037.stm. Accessed Aug 21, 2009.

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Overcome Obesity and Lose Weight By Making The Right Food Choices

By Kat Fuschillo
Writer for FEP International

Educating yourself on the foods you eat is essential if you want to lose weight and stay healthy. Eating an unbalanced fatty diet can make weight loss near impossible, and have a very negative effect on your health. Find out how to change your diet, overcome your obesity and live a much healthier lifestyle [1].

Obesity: Foods you need to avoid...

If you're obese there are a number of foods you need to start avoiding. Start by cutting out all of the following foods from your diet:

- Processed carbohydrates (see food packs for details).
- Foods with a high sugar content.
- Fatty junk foods and all fast food.
- Foods with high levels of saturated fat.
- Non-diet soda drinks

Don't worry, this doesn't mean that you can't ever eat another hamburger. Instead, you need to eat junk food sparingly, and replace it with a tasty healthy alternative [2].

A healthy weight loss plan...

You need to realistically aim for around 1 – 2 pounds of weight loss each and every week. If you lose any more than this, you could actually be doing more harm than good to your health.

Here are some easy ways to make your diet more healthy:

- Eat 5 pieces / servings of fruit and vegetables each and every day.
- Drink more water – around 5 glasses each day.
- Add high fiber foods to your diet.
- Drink semi skimmed or soya milks.
- Eat lower fat and low calories meal alternatives [3].

How to make your Obesity weight loss even easier...

Here are three more ways you can boost your weight loss, and start living a more healthy lifestyle:

1) Portion control – Not only do you need to watch what you're eating, but you need to make sure that you stop overeating. Many folks these days eat far more food than they actually need. Those who overeat often have a hard time knowing when they are full, and only stop eating when they feel sick or uncomfortable. A quick and easy way to reduce your portion size is to eat from a smaller dinner plate. This way, you won't be able to fit as much food on it. Just make sure you don't go back for seconds.

2) Don't go over your daily calorie allowance – Women only need around 1500 calories each day and men need ~2000 daily. You're most likely eating far more calories than you burn, so it's important to start counting your daily calories. Most foods now have the calorie content on the label, and you can easily find food calorie values on-line.

3) Keep active and get some exercise – Not only will this help you burn off some of you daily calories, but exercising is a great way to kick start your weight loss. You just need around 30 minutes of moderate exercise or activity each day to stay healthy.

References

1. For the Overweight, Bad Advice by the Spoonful –
http://health.nytimes.com/ref/health/healthguide/esn-obesity-ess.html. Accessed Aug 21, 2009.

2. Teaching families how to eat well -
http://news.bbc.co.uk/1/hi/health/6274067.stm. Accessed Aug 21, 2009.

3. Diet of dense foods is the trick –
http://news.scotsman.com/obesity/Diet-of-dense-foods-is.5377377.jp. Accessed Aug 21, 2009.

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Obesity and Being Fat: Is It Really My Fault?

By Kat Fuschillo
Writer for FEP International

Is your obesity really your fault? We know that overeating and a poor diet teamed with little or no exercise are the main causes of this condition, but are there other factors involved, that have caused this worldwide problem to grow at such an alarming rate? The answer is the combination of the choices you make, your environment, and your genetic makeup influence the risk of you being obese or overweight. Read on to find out more about obesity and the other causes of this dangerous condition.

Bad diet and health education...

Schools are blamed for not educating young people about food. It's important that young people learn that the foods they eat can make them fat, and how healthy low fat diets could help them live illness free lives and longer.

Your home environment and unhealthy eating habits...

Your parents, your partner and your friends, all have a direct influence on your life, and even your eating habits. Your parents are by far the most influential people in your childhood years, and the food you eat as a child will influence your food choices as an adult. If your parents are overweight, you're far more likely to be overweight or obese in later life. In addition, if those closest to you eat unhealthy and unbalanced diets, this can also have a profound effect on the foods choices you make [1].

The cost of food...

The cost of food continues to rise and health and organic foods are often far more expensive than regular higher fat alternatives. The cost of fatty fast foods are so low, that some people can't afford to buy healthier alternatives. There are far more obesity cases found in the less fortunate and underprivileged areas, due to the lack of money and the cost of food [2-3].

Society...

Things have changed over the last 50 years, and there are now far fewer manual jobs around. Many people work in offices or have jobs that require very little daily physical activity. In addition, most folks have cars and getting around is a lot easier. TV, video games and social networking are some of the most popular past times, whereas before people were more likely to take part in more physical activities. All of these changes have had an effect on our health, and they have increased the level of obesity in the US and around the world [1].

Genetics...

Your individual genetic build up may make you more likely to gain weight than the next person, but there are many steps you can take to help you maintain a healthy weight. It doesn't matter why you're overweight, all that really matters is that you lose weight before you permanently damage your health. Obesity can lead to a number of serious illnesses and conditions, such as diabetes and heart disease that can all be avoided by weight loss.

Make changes and beat your obesity...

Changing your lifestyle isn't difficult. If you simply switch to a healthy low fat diet, control your portion sizes and daily caloric intake (less than ~2000 calories daily for men and less than ~1500 calories daily for women) and exercise each and every day, you'll start losing weight immediately. But, this isn't just a quick fix for your obesity. This is a lifetime commitment that you need to stick to, in order to keep the weight off and remain illness free.

References

1. Causes of obesity –
http://www.nhs.uk/Conditions/Obesity/Pages/Causes.aspx. Accessed Aug 20, 2009.

2. Price of healthy food rises –
http://www.pressdemocrat.com/article/20090409/COMMUNITY/904089917?Title=Obesity-rising-as-shoppers-cut-corners-on-food-costs. Accessed Aug 20, 2009.

3. High food costs may boost obesity among poor in U.S. -
http://www.deseretnews.com/article/1,5143,700225991,00.html. Accessed Aug 20, 2009.

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The Best Ways To Overcome Obesity and Lose Weight

By Kat Fuschillo
Writer for FEP International

There are now a number of treatment options to help you overcome your obesity. Diet and exercise is often enough for many to lose substantial amounts of weight, but others may need a little more help along the way. Below are the three most effective obesity treatments, that could help you lose those unwanted pounds and control your weight.

Treat your obesity naturally...

Changing your unhealthy lifestyle is the first step you need to take, if you want to overcome your obesity for good. All you need to do is make just three simple changes:

1) Re-educate yourself on the food you're eating.
2) Control the amount you eat each day with portion control and lower calories (less than ~2000 calories daily for men and less than ~1500 calories daily for women).
3) Exercise for 30 minutes or more each and every day.

These three steps are all you need to help you get back on track, lose the excess weight and start living a new healthy lifestyle.

Try to remember... this isn't just a quick fix, you need to make permanent changes to your lifestyle. Fad diets won't help, and only offer a quick weight loss solution with no long term plan. Such diets will make weight gain far more likely, and can hamper your weight loss motivation.

If you have a BMI of 30 or over and are considered to be clinically obese, you have a long road ahead of you. This is why it's so important to set realistic goals, to ensure you don't become unmotivated. You need to lose weight at a healthy rate and always be proud of your weight loss achievements [1].

Obesity Dieting Pills...

There are now a number of slimming aids that are available with and without prescription. You can pick up slimming aids at your local supermarket or pharmacy, that will help aid your weight loss process. Many work by suppressing your appetite, while others work by blocking some of the fats found in food. Prescription pills are often far more effective, than those found in stores. But, these pills aren't a miracle cure, and don't work alone. In order to get the best out of any slimming aid, it's essential to eat a well balanced diet, and to exercise regularly to see any real results. Before you decide to use this treatment option, be sure to talk to your doctor first. He or she will be able to advise you on which plan of action is best for you [2].

The obesity gastric band...

The gastric band is an extremely effective way of treating obesity. But, this type of surgery is often viewed as the last resort for those who are unable to lose weight naturally. This procedure is expensive, and can be very dangerous for those who are morbidly obese. Although it's a relativity simple procedure, the anaesthesia on larger patients can be problematic, and cause serious complications. A band is placed around the upper stomach area, and restricts the amount of food in the lower stomach. It works by making you feel more full after just a little food. The gastric band operation is extremely effective and has a high success [3]. This option may not be for you and may be associated with significant risks and complications.

References

1. Lose weight for life –
http://www.nhs.uk/Livewell/loseweight/Pages/Loseweightforlife.aspx. Accessed Aug 19, 2009.

2. Slimming pills: do they work? -
http://www.timesonline.co.uk/tol/life_and_style/health/article5675009.ece. Accessed Aug 19, 2009.

3. Gastric band patients 'at risk' –
http://news.bbc.co.uk/1/hi/health/7658410.stm. Accessed Aug 19, 2009.

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Obesity Quiz: Are You Obese?

By Kat Fuschillo
Writer for FEP International

It seems as though everyone is talking about obesity these days. The health risks, the cause and the treatments. But, many Americans still know little about the condition and how dangerous it really is. There is a fine line between being overweight and obese, but many people have no idea that they fall into the category of obesity. If you're overweight, it's important to find out if your are considered to be clinically obese. Those with obesity are far more likely to encounter serious health conditions, so it's important to find out now, and do something about it. Take our obesity quiz to find out if you might have the condition, and what you can do to lose weight.

1) Obesity BMI test

The quickest and easiest way to find out if you're obese is to measure your BMI (Body Mass Index). Before you use the chart make sure you accurately measure your height and your current weight, as you will need both of these measurements. An online BMI Calculator is found here. There are 5 BMI groups that you can fall into -

Underweight - BMI is less than 18.5
Ideal weight - BMI 18.5 - 25
Overweight - BMI 25 - 30
Obese - BMI 30 - 40
Very obese – BMI is greater than 40

You'll find that BMI charts for men, women and children will vary, so it's important to measure your BMI accurately with the right kind of chart. If you are in any doubt about your current BMI, please see your doctor or a medical professional [1].

2) Obesity Waist to Hip Ratio

It has recently been discovered that the obesity waist-hip ratio test gives a much more accurate BMI, and may be able to predict if the patient is obese and likely to suffer from a heart attack. This test is easy to do... simply measure your waist around your navel at the smallest point. You'll then need to measure you hips at their widest point, which is normally around the buttocks. To work out your result – Divide your waist measurement by your hip measurement. This calculation will give you your W/H ratio.

Men – your ratio should be below 1.0
Women – you ratio should be below 0.8

If your waist-hip ratio is above either of these figures, you are far more likely to encounter obesity related conditions in the future. If you fall into this dangerous obese category, you need to start losing weight immediately [2].

3) Common Obesity symptoms

Here are some of the more common obesity symptoms you should try to look out for:
- Your weight has increased.
- You have painful joints and back problems.
- You clothes have now become too small for you.
- You're often breathless.
- You have trouble sleeping and have begun to snore heavily.

What to do if you think you're Obese

You need to change your current eating habits and eat a more balanced healthy diet. You will also need to reduce your daily food intake and start to exercise regularly. These three combined lifestyle changes will help you lose weight and reduce your risk of illness.

References

1. Healthy Weight Calculator.
http://www.nhs.uk/Tools/Pages/Healthyweightcalculator.aspx?r=1&rtitle=Interactive+tools+-+BMI+tool. Accessed Aug 18, 2009.

2. Body mass index.
http://www.bbc.co.uk/health/healthy_living/your_weight/whatis_bmi.shtml. Accessed Aug 18, 2009.

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How To Lose Weight On A Budget

By Kat Fuschillo
Writer for FEP International

Losing weight is difficult enough, without having to worry about money. Unfortunately, eating a healthy balanced organic diet can be very expensive these days. But, don't worry, if you're overweight or obese there are a number of ways you can change your diet and eat healthy food on a budget. Read on to find out how you can learn to diet without having to break the bank.

Why does it cost more to eat healthy?

The dieting industry is a billion dollar business. Companies know that many folks are desperate to lose weight, so they continue to push up their prices and make even more money. The next time you take a trip to the supermarket, take a look at just how expensive the organic and health foods ranges are, compared to regular foods. You'll often find that the higher fat and more junk style foods are far cheaper than the low fat alternatives. This pricing of food is now thought to be one of the main reasons behind the sharp increase of obesity in the USA.

In these times of financial uncertainty, many people don't have money to waste on over priced diet foods, and instead turn to the less expensive junk food alternatives. But, don't worry. There are many ways you can eat a healthy diet, without having to pay an arm and a leg [1-2].

Know your calorie in take...

If you're obese, then you're probably eating far more food than you need each day. In order for you to reduce your daily intake of food, you need to learn about calories. Men need ~2000 calories a day, and women need ~1500 calories daily. You may even find that you're eating more than double your recommended daily allowance. It'll be hard at first to cut down on your food intake, but think of how much money you'll be saving each and every day. Your stomach will gradually reduce in size, and you won't feel the need to eat as much food to feel full. Try to reduce snacking in between meals, soda drinks and fattening deserts. Replace these with fruit and water, which are a much cheaper alternative.

Cheap healthy meal alternatives...

Here are some quick tips for planning a low cost obesity diet -
- Plan meals – don't impulse buy.
- Make larger meals from scratch and freeze half.
- Always make use of your leftovers.
- Look for discount buys.
- Try growing your own fruit and vegetables at home [1 & 3].

Exercise costs nothing...

One of the best ways to beat obesity and aid your weight loss program is to exercise every day. The great thing about exercising is... it doesn't cost anything to do. You don't have to join an expensive gym or pay for exercise classes to get in shape. You just have to stay active. If you're obese you need to start slowly. Try walking to work, riding a bike or playing sports with your kids. These are all great ways you can stay active, without having to spend a single penny.

References

1. Recession thwarts healthy efforts.
http://news.bbc.co.uk/1/hi/health/7934242.stm. Accessed Aug 17, 2009.

2. Eating healthy can cost more, but doesn't have to, experts say.
http://www.usatoday.com/news/health/weightloss/2009-07-14-nutrition-food-costs_N.htm. Accessed Aug 17, 2009.

3. Eat well on the cheap.
http://www.nhs.uk/Livewell/Onabudget/Pages/Eatwellcheap.aspx. Accessed Aug 17, 2009.

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The Obesity Crisis: The High Cost of Gluttony

By Kat Fuschillo
Writer for FEP International

Obesity is costing governments around the world hundreds of millions of dollars each year, due to all of the additional health problems associated with the condition. Being overweight and obese makes you far more likely to suffer from a whole host of serious conditions in later life. Health care systems are currently struggling to keep up with the number of obesity cases, and it's only going to get worse. If you are heavily overweight or obese, it's important that you act now and lose weight, to ensure that you stay fit and healthy for longer.

How obesity is crippling the health systems...

Studies show that two thirds of Americans are now overweight, and a third are obese. This is a very worrying statistic, and a problem that is becoming a huge drain on the US government. Hospitals are already having to spend more and more each year to accommodate the increasing number of overweight patients. They're having to spend millions of dollars they don't have on larger wheelchairs, beds, and equipment to help them accommodate the largest of patients. But, it's not just these additional costs that are the main concern. It's the sharp increase of obesity related illnesses that hospitals are struggling to cope with. In years to come, the number of obesity related illnesses will grow at a significant rate, and health care professionals are worried that they just won't be able to cope [1-2].

The health risks associated with obesity...

Being overweight or clinically obese can have an extremely damaging effect on your health. In your everyday life you may experience the following:

- Breathlessness
- Aching and painful joints
- Sleep problems including snoring
- Severe back pain

But, in addition to these annoying symptoms, you are statistically more likely to suffer from these extremely serious life threatening conditions:
- Diabetes
- Liver disease
- Heart disease
- Cancer [3]

Do something about your obesity, before it's too late...

In order to reduce your risk of illness and lose weight, you just need to make three simple changes to your lifestyle.

1) Know about the foods you're eating. You need to learn about calories, and the contents of your food. Being able to differentiate between good and bad food is essential, if you want to learn to control your diet. Your food education will help you make informed choices about the foods you eat, and make it easier to maintain a balanced healthy daily diet.

2) Reducing the amount you eat each day. It's also equally important to know how much you should eat each day. It's likely that you'll need to drastically reduce your calorie intake, and an easy way to start is by counting calories. Make sure you also reduce your portion sizes and reduce snacking between meal times.

3) Exercising regularly. Being obese can make exercising difficult, but you have to make sure you stay active. You need to start with around 30 minutes of gentle exercise each day to ensure that you lose weight and stay fit and healthy.

These simple steps will help you lose weight, get back into shape and substantially reduce your risk of illness in your later years [3].

References

1. Obesity 'epidemic' turns global.
http://news.bbc.co.uk/1/hi/health/7057951.stm. Accessed Aug 16, 2009.

2. Hospitals Spend Seven Times More On Obesity.
http://news.sky.com/skynews/Home/UK-News/Obesity-NHS-Hospitals-Spend-Seven-Times-More-On-Treating-Fat-People-Than-Three-Years-Ago/Article/200904215258553?lpos=UK_News_Article_Related_Content_Region_7&lid=ARTICLE_15258553_Obesity%3A_NHS_Hospitals_Spend_Seven_Times_More_On_Treating_Fat_People_Than_Three_Years_Ago. Accessed Aug 16, 2009.

3, Obesity in adults.
http://hcd2.bupa.co.uk/fact_sheets/html/obesity_in_adults.html. Accessed Aug 16, 2009.

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The Common Warning Signs Of Obesity

By Kat Fuschillo
Writer for FEP International

Obesity is growing at an alarming rate in the western world. More and more adults and even young children are being diagnosed with the condition each and every day. Yet, many people still don't know the difference between being overweight and obesity. Read on to find out more about the common obesity signs and the how this condition can be easily avoided.

How can I tell if I am obese?

The easiest way to know if you're obese, is to use an obesity chart to work out your BMI (Body Mass Index). All you have to know is your height and your current weight. If you have a BMI of 30 or over, you are considered to be dangerously overweight and clinically obese.

Obesity warning signs...

You can't become obese overnight. It takes a long time to gain weight and you need to consume more than 3,500 calories more than your body needs to add one pound to your existing weight.

Look out for these common signs...

- A sharp increase in your weight.
- A change to your BMI.
- Your regular clothing is becoming tight or it no longer fits.
- Bouts of poor health.

If you have noticed that your weight has increased, then you need to make changes to your diet immediately. You need to control your weight gain before it becomes dangerous. You need to reduce the amount of calories you eat each day, and increase your daily exercise. Men need around ~2000 calories each day, and women need just ~1500 [1].

What are the health risks related to obesity?

Being overweight or obese can seriously affect your current health, and your health in years to come. With obesity you are far more likely to be affected by the following illnesses:

- Fatty liver disease
- Heart disease
- Type 2 diabetes
- Certain cancer types
- Hypertension

All of these conditions are very serious, and potentially fatal. That's why it's so important to take positive steps now, and help prevent these dangerous conditions in later life.

What you can do to prevent obesity...

Your home environment and family members may have a negative effect on your diet, and be the cause of your weight gain. If you live with people who constantly eat unhealthy diets, you may find it difficult to make any positive changes to your own diet. Try not to be influenced by others and work hard to make sure you don't fall back into bad eating habits.

Time and money may also make it harder to change your diet. Many folks turn to fast food for the low cost and convenience. Try to avoid these foods and always go for a healthy mealtime alternative instead. Make sure you:

- Always make the best food choices for yourself and your family.
- Improve your food education - the more you know about food the better your daily diet will be
- Eat a well balanced and varied diet.
- Exercise daily - this will go a long way to help you stay in shape and is an excellent way to promote weight loss [2-3].

References

1. Obesity –
http://www.bbc.co.uk/health/healthy_living/nutrition/dietary_obesity1.shtml. Accessed Aug 14, 2009.

2. Family influences –
http://www.bbc.co.uk/health/healthy_living/nutrition/dietary_obesity2.shtml. Accessed Aug 14, 2009.

3. Healthy Lifestyle Habits May Be Associated With Reduced Risk Of Chronic Disease –
http://www.sciencedaily.com/releases/2009/08/090810161906.htm. Accessed Aug 14, 2009.

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How To Create A Healthy Lifestyle And Overcome Obesity

By Kat Fuschillo and Andrew Doan, MD, PhD
Writer for FEP International

It sometimes feels, as adults, we have very little free time. Our lives seems forever busy and full, leaving little or no spare time to ourselves. But, it is essential to set aside time each and everyday for some form of exercise. All it takes is just 30 minutes of moderate exercise to help you stay fit and healthy. Read on to find out the benefits of daily exercise, and how it could help you overcome your obesity for good.

How exercise can help those with obesity...

Not only can exercise help you live longer, but it can also keep serious illness at bay and help you lose weight even quicker. After you start to exercise you'll also notice that it helps to improve your balance, your quality of life and can even lift your bad moods.

Remember... If you're heavily overweight or obese you need to take things slowly at first. So, be sure to start off with some light activities first. You'll then want to move onto more moderate activities like brisk walking and swimming. You finally want to be able to move onto vigorous exercises that make you sweat, such as fast team sports and cardio based exercises like running.

Just 30 minutes of moderate daily exercise is all you need to help you stay in shape. It doesn't matter how busy you are, everyone can spare at least 30 minutes out of their day to stay fit and healthy. Here are some ways that could help you integrate exercise and daily activities into your life
[1-2].

1) On your way to work and during your working day...
.
- Walk to and from work, if it's not too far.
- Get off the bus or train before your stop and walk the rest of the way.
- Always take the stairs instead of the elevator.
- Take a long walk during your lunch break after you've eaten.

2) At home...

- Go for a gentle walk after your evening meal.
- Sign up for some gentle evening exercise classes.
- If you have young children play with them in your garden every day.
- Do your housework and chores at a quicker pace and build up a sweat.

Exercise just isn't enough to combat obesity...

In addition to increasing your daily levels of activity, it's essential that you make positive and long term changes to your daily diet. Teaming exercise with a healthy diet can work wonders for you. Not only will it aid safe weight loss, but it will also help you to substantial increase you life expectancy. Controlling your daily calorie intake and cutting out unhealthy foods is a great way to start [3]. To lose one pound of fat, people must eat 3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day. If you eat 500 calories more than your daily caloric need daily, then you'll gain one pound each week, and more than 50 pounds each year! Diet modification and exercise will help you achieve your weight loss goal.

References

1. Exercise still combats obesity –

http://www.nhs.uk/news/2008/06June/Pages/Exercisestillcombatsobesity.aspx. Accessed Aug 14, 2009.

2 . How 15 minutes' exercise can beat obesity – http://www.dailymail.co.uk/health/article-443423/How-15-minutes-exercise-beat-obesity.html. Accessed Aug 14, 2009.

3 . Exercise 'can't end obesity risk' - http://news.bbc.co.uk/1/hi/health/4120259.stm. Accessed Aug 14, 2009.

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How To Work Out And Calculate Your BMR (Basal Metabolic Rate) and Start Losing Weight

By Kat Fuschillo and Andrew Doan, MD, PhD
Writer for FEP International

Understanding your BMR...

Your BMR is your Basal Metabolic Rate. This is the rate at which your body burns calories/energy each day. The calories found in the foods you eat give your body the daily energy it needs to function.

If you consume far more calories than your body needs, you could expect to gain weight and this could eventually lead to obesity. To lose one pound of fat, people must eat 3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day. If you eat 500 calories more than your daily caloric need daily, then you'll gain one pound each week, and more than 50 pounds each year!

Some people have a naturally high BMR and a faster metabolism, and their bodies can burn through more calories, even when they're not active or exercising. When you're younger, your BMR is at its highest, and you can get away with eating more, without putting on any weight. If you have more muscle mass, then you'll have a higher BMR. But, as you grow older your BMR decreases naturally. This means that, unfortunately, you're unable to continue eating all the foods you love, and still stay slim.

When we move around, go for walks or exercise, we burn far more calories, but the BMR calculator measures how many calories your body burns when you are inactive, and tells us the how many calories we need each day.

How to work out your BMR...

A BMR calculator will work out the rate at which you burn calories. In order for you to work out your accurate BMR you'll need to enter the following information into a Basal Metabolic Rate calculator:

- Height in feet and inches
- Weight in pounds
- Your age
- Your Gender (Men have higher BMRs than women, thus men can eat more than women and still maintain their weight. This is why it is more difficult for women to lose weight!)

The figure you get from the calculator will be your BMR, which is also the amount of calories you should be consuming each and every day. To find out how many calories your body burns along with your daily activity level, you'll need to multiply your BMR by one of the figures below (based on the Harris Benedict Equation):

1) No daily physical activity – BMR x 1.2

2) Little to light physical activity (light exercise/sports 1-3 times weekly) – BMR x 1.375

3) Moderate physical activity (moderate exercise/sports 3-5 times weekly) - BMR x 1.55

4) High levels of activity (hard exercise/sports 6-7 times weekly) – BMR x 1.725

5) Intense physical activity (very hard exercise/sports & physical job or 2X training) – BMR x 1.9.

Example – If your BMR is 1550, and you don't get any daily activity, your body will be burning 1860 calories each day (1550 x 1.2 = 1860).

How to increase your BMR...

The lower your BMR level the harder it is for you to lose weight. If you starve yourself and stop eating your BMR will actually fall and you'll actually find weight loss far more difficult. But, if you exercise regularly with cardiovascular based workouts you could raise your BMR and boost your weight loss efforts. You should also do some weight training to add more muscle mass, which will also raise your BMR.

Fat needs less energy, and muscles need far more. As we grow older, we start to lose muscle mass and begin replacing it with fat. This then causes our metabolic rate to decrease and we start to gain weight. If you're able to change the fat in your body to muscle, you'll be able to slightly increase your BMR and speed up the rate at which your body burns energy. The older you get, the more likely you're to gain weight, that's why it's so important for you to increase your exercise levels, to ensure you stay fit and healthy for longer.

Once you know your BMR, you'll know how much you can eat daily to achieve your weight loss goal. The key is to have slow, gradual weight loss of no more than 1-2 pounds weekly. Remember, to lose one pound of fat, people must eat 3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day.

Finally, it's important to eat a balanced diet. Make sure you eat in moderation and in small portions. Be patient, count your calories, and you'll lose weight!

[Index Article]

References

1. Myths about metabolism –

http://www.bbc.co.uk/health/healthy_living/your_weight/medical_myths.shtml. Accessed Aug 26, 2009.

Overcoming Your Obesity – The Gastric Band Vs. Daily Exercise

By Kat Fuschillo
Writer for FEP International

Obesity in the US...

Obesity is affecting the lives of more and more Americans each and every day. But, many still find losing weight extremely difficult and are turning to dangerous operations to treat their obesity. These obese surgical procedures can be extremely effective, and have helped many overcome obesity. But, the operation is full of risks, and isn't suitable for all. Read on to find out the risks involved in these operations, and how losing weight naturally can be a much safer weight loss method.

Obesity surgeries to lose weight...

The two most popular obesity surgeries are currently the Roux-en-Y, which is better known as stomach stapling, and the Gastric Bypass. The latter is the more commonly used procedure, but is the most complicated of the two.

Before, these procedures were once viewed as last resort for patients, but more and more are taking place each and every year. After both procedures, the patient needs monitoring for the rest of their lives, to ensure they don't encounter any problems from the surgery. Both of these operations are reversible, but this can be even more tricky to do.

Statistics have shown that on average 1 in 50 patients die within a month of having the surgery. This is most commonly caused by either, leaks in the stomach lining, abscesses or complications caused by the anaesthesia. After the surgery, many patients have also seen severe and dangerous changes to their metabolic rates. This is why patients need to think twice before they decide to go under the knife. Losing weight naturally, is a risk free and far more healthy way to lose weight [1-3].

Losing weight with exercise...

Many dieters forget how large a roll exercise plays in the weight loss process. Dieting is a great way to drop the pounds, but exercise can kick start your weight loss, and help you lose more weight at a much quicker rate.

Most folks who are extremely overweight or morbidly obese don't think that they can exercise. But, they're very wrong. Even those who have difficulty moving or getting around can still use gentle exercise techniques each and every day. The key is to start slowly, and to then build up to more vigorous exercises. Walking is a great way to start, and swimming is an excellent low impact exercise anyone can do.

Continuity is key with exercise. You need to exercise each and every single day to ensure steady weight loss. Make sure you exercise between 15 – 30 minutes, and gradually increase this to an hour over time. Your new daily exercise regimen may take some time to get used to, but after a while it will just become part of your daily routine.

Teaming exercise with a healthy diet is the safest way to lose weight. Before you even consider going under the surgeon's knife, think about all of the risks involved, and always try to lose weight naturally first [4].

References

1. Q&A: Obesity – http://news.bbc.co.uk/1/hi/health/medical_notes/3189930.stm. Accessed Aug 25, 2009.

2. Gastric Bypass Surgery Gone Bad –

http://www.cbsnews.com/stories/2005/01/21/earlyshow/contributors/melindamurphy/main668323.shtml. Accessed Aug 25, 2009.

3. MUM DIES AFTER HAVING GASTRIC BYPASS TO STOP HER DAUGHTER BEING BULLIED –

http://dailyexpress.co.uk/posts/view/119792/Mum-dies-after-having-gastric-band-to-stop-her-daughter-being-bullied/. Accessed Aug 25, 2009.

4. Exercise still combats obesity –

http://www.nhs.uk/news/2008/06June/Pages/Exercisestillcombatsobesity.aspx. Accessed Aug 25, 2009.

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Obesity – How To Calculate Your BMI

By Kat Fuschillo
Writer for FEP International

If you think you may be overweight or even perhaps obese, it's important to know your BMI (Body Mass Index). This will help you understand how overweight you really are, and if you need to lose any weight. Being too overweight can lead to a number of health problems and complications, so it's important to remain in the safe Body Mass Index zone. Read on to find out how to work out your BMI, and learn how to lose weight and reduce your BMI.

Am I overweight or obese? How to work out your BMI.

Before you are able to accurately work out your BMI you will need to find out how tall you are, and how much you weigh. Ask a friend or family member to measure your height with a tape measure (with your shoes off), as it can be difficult measuring your own height. Next, you will need to weigh yourself with an accurate scale. Be sure to weight yourself in your underwear, as your shoes and clothing will add extra pounds.

Once you have these measurements, you will need to use a BMI chart to work out your Body Mass Index. You can find charts on-line, but make sure you are using the right chart for you. You'll find that the BMI charts for men, women and children will vary. Once you have worked out your Body Mass Index, you can find out what BMI category you fit into. For athletic individuals, BMI charts may not be accurate. For athletic individuals with a lot of muscle mass or large body frames, there are other methods to calculate body fat.

BMI is divided into the following 5 groups:

Underweight - BMI is less than 18.5
Ideal weight - BMI 18.5 - 25
Overweight - BMI 25 - 30
Obese - BMI 30 - 40
Very obese – BMI is greater than 40 [2]

How to set a BMI weight loss goal?

If you fall into either the very obese or obese category, you will need to start to losing weight. It's important to set yourself a realistic goal that you can stick to, and you should initially aim to move down one BMI group at a time. If you're Very Obese, you will need to aim for the Obese BMI category, and so on and so forth.

You should aim for a healthy weight loss of around one to two pounds each and every week. This steady weight loss will help you gradually reduce your BMI. In order to get started, you will first need to look at your current daily diet. You'll need to reduce the amount of food you eat each day, and also cut out any fatty and junk style foods.

You'll then need to think about a daily exercise plan. If you're very overweight, you need to start slowly with gentle walks, and then build up to a more vigorous exercise regime. You should aim for around 30 minutes of activity each and every day. This will substantially aid your weight loss, and help you quickly move down a BMI group.

If you're weight loss or BMI number plateaus don't worry, it may take your body a little while to get used to your new diet. As long as you stick to a healthy diet plan and exercise daily, you should expect to see some excellent results.

References

1. Body Mass Index –

http://www.bbc.co.uk/health/healthy_living/your_weight/whatis_bmi.shtml. Accessed Aug 22, 2009.

2. Body Mass Index –

http://www.bbc.co.uk/health/healthy_living/your_weight/bmiimperial_index.shtml. Accessed Aug 22, 2009.

3. What's your BMI? -

http://www.nhs.uk/Livewell/loseweight/Pages/BodyMassIndex.aspx. Accessed Aug 22, 2009.

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Obesity and Dangers of Fad Dieting

By Kat Fuschillo
Writer for FEP International

It seems that every week there's a new fad diet or celebrity dieting craze that sweeps the nation. If you're overweight or obese, using a fad diet could make losing weight even harder. Read on to find out more about the dangers of fad dieting, and how you could end up gaining more weight in the long run.

Fad diets aren't the answer if you're obese...

We've all heard of them... The Cabbage Soup, The Atkins and even the Maple Syrup Diet. But, can they really help you lose weight? If it sounds too good to be true... then it probably is. Fad diets promise pounds upon pounds of weight loss in just a few weeks, but do they really work? Yes and no. Most of these diets will work initially, but they're very restrictive and often require huge amounts of dedication to see any substantial loss. If you manage to stick to your fad diet for more than a day, then you can expect to see at least some weight loss, But, as soon as you stop your diet, you can expect to pile all of the weight back on again, and perhaps even more! These diet types restrict the foods you can eat, and you may find that you're missing out on essential daily vitamins and nutrients [1].

Why it's bad to Yo Yo diet...

Many overweight and obese people fall into the dangerous cycle of yo yo dieting. They lose weight with a diet plan, pile it back on again, then lose it again. This goes on and on. With short term diets, there's just no long term plan. As soon as you come off your diet, and resume your normal eating habits, you'll certainly start gaining weight [2].

Losing weight at a healthy rate...

Some fad diets will make you lose too much weight too quickly. You'll start by losing water weight, which is a form of dehydration, and can be dangerous. If you're overweight or obese, you should aim for a healthy weight loss of around one to two pounds each week. This doesn't sound like very much, but if you lose any more you could be doing more harm than good to your health.

To lose one pound of fat, people must eat ~3500 calories less. If you eat 3500 calories in excess, then you will gain one pound of fat. Therefore, if you aim to lose one pound weekly, then you must eat 500 calories LESS than your daily caloric need per day. If you eat 500 calories more than your daily caloric need daily, then you'll gain one pound each week, and more than 50 pounds each year!

Here are some foods that are ~500 calories: Panera chocolate chip cookie (430 calories), two average sized candy bars, large McDonald's chocolate shake (582 calories), and half-cup of peanuts (414 calories). By knowing the calories in the food you eat, it is easy to cut out the extra snacks that will make you add unwanted pounds.

Creating a healthy long term diet plan for obesity...

Creating a long term healthy eating plan is the best way to lose your weight safely, and it'll help you keep the weight off for longer. Don't worry, your don't have to stop eating all of your favourite foods, instead eat them in moderation.

Quick tips for creating an obesity friendly healthy eating plan...

- Cut down on junk food
- Eat a variety of fruits and vegetables each day
- Drink more water
- Try not to snack between meal times
- And... make sure you get at least 30 minutes of exercise each day, as this is a great way to aid your weight loss [3]

References

1. Fad diets can pose health risks - http://www.everybody.co.nz/page-3e14dd2a-4501-4922-abdc-9a5ca61cbef6.aspx. Accessed Aug 13, 2009.

2. Fad Diets: How to Gain Weight by Losing It the Wrong Way – http://www.obesity-treatment.com/feature/fad-diets-how-gain-weight-losing-it-wrong-way. Accessed Aug 13, 2009.

3. How to lose weight - http://www.bbc.co.uk/health/healthy_living/your_weight/active_how.shtml. Accessed Aug 13, 2009.

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Beating obesity: How To Maintain A Healthy Diet

By Kat Fuschillo
Writer for FEP International

Knowing about the food you eat, is key to maintaining a balanced diet and a normal healthy weight. The better your food education, the less likely you are to eat fatty junk foods. Eating the right diet isn't just great for losing weight, but it's also great for your health. Read on to find out more about the foods you eat and how you can change your diet and improve your health.

Many people still know very little about the foods they eat. A bad food education is one of the most common causes of obesity today. Many children and even some adults have no idea about weight management, know little about calories and fat content, or the nutritional values of the foods they eat.

What is my daily calorie allowance?

The average man should be consuming around 2000 calories a day, and women only need around 1500. Your daily caloric need will be more or less depending on your height, age, and activity level. Try counting your calories and work out how many you're consuming on average. You should aim for 400-500 calories during each meal, which leaves a few extra for snacks and drinks throughout the day. If you're suffering from obesity, you may find that you're eating far more than your daily recommendation. Don't be alarmed. Try to gradually reduce your daily intake, and aim to hit your daily allowance within the next couple of weeks.

Did you know... there are over 1200 calories in a Big Mac meal? That's almost the entire daily allowance for a woman. Once you start counting calories, you'll be amazed at how many you'll find in fatty junk foods [1].

Fruit and vegetables...

We should all be eating at least 5 servings/pieces of fruit and vegetables each day. How many do you eat? Two, three, or maybe even none? Fruit and vegetables need to be an essential part of your diet. Eating 5 portions does sound like a lot, but you can start with 2 or 3, and build up slowly to 5 a day. There are so many fruits and vegetables you can choose from and they can all be served variety of ways [2].

Taking steps to overcome obesity...

You can improve your diet and start losing weight by cutting down on the following:
- Saturated fats
- Foods with a high sugar content
- Fatty junk foods
- Processed carbohydrates

Making some small changes...

Don't worry, you don't have to change your diet overnight. Instead, you need to take small steps that will improve your diet and overall heath. Here are some quick changes you can make to your diet plan:
- Switch from whole fat milk to semi-skimmed or soya
- Buy low-fat or calories reduced alternatives
- Drink water and pure fruit juices instead of soft drinks
- Try high fiber breakfast cereals

These are very small changes, but you'll be amazed at well they work.

You need to aim for a weekly weight loss of 1 – 2 pounds each week. A healthy balanced diet and daily physical activity will help you start to lose weight at a safe rate [3].

References

1. McDonalds calories – http://www.weightlossforall.com/mcdonalds-calories-list.htm. Accessed Aug 12, 2009.

2. 5 A DAY portion information – http://www.dh.gov.uk/en/Publichealth/Healthimprovement/FiveADay/FiveADayGeneralInformation/DH_4001494. Accessed Aug 12, 2009.

3. Obesity & Diet – http://www.dietsurf.com/obesity_diets.htm. Accessed Aug 12, 2009.

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How To Lose Weight and Combat Obesity

By Kat Fuschillo
Writer for FEP International

We learn each and every day that more and more people are becoming dangerously overweight. Fortunately, there are now a number of proven techniques that can help you get your weight gain under control and combat your obesity. Read on to find out more about obesity and how to control and maintain a normal healthy weight.

Why are people obese?

Here are three of the most common obesity causes...
1) Overeating - The way people eat plays a huge part in obesity. Humans don't need very much food to survive, but people constantly overeat and exceed their daily calorie recommendations.
2) Exercise - Your daily activity or lack of it also has a huge influence on your weight. If you consume too many calories, but don't counter them with enough exercise, you'll certainly gain weight.
3) Food education - Do you know about the food you eat? Many people know little about food, and don't realize that the foods they eat are unhealthy and fuelling their weight gain.

Identifying the reasons behind obesity are a great way to help suffers understand their condition, and it can help them realize exactly what it is they're doing wrong. It's true that genetics can play a big part in weight gain. Some people are more likely to gain weight than others, but this doesn't mean you can't do anything about your current weight.

How to control your obesity and lose weight...

Before you start to lose weight, you need to identify your food triggers and what it is that's causing you to overeat. Do you...
Eat because of your mood?
Eat out of boredom?
Reward yourself with food?
Find it hard to know when you're full?

Knowing this will help you to get a better understanding of your eating habits, and help you to control your daily diet.

Get educated about food and improving your diet...

You need to know about the foods you're eating and how much you should eat each day. The less you know, the more likely you and your family are to gain weight. Those who are overweight are statistically more likely to raise overweight children [1].

Increase your activity levels...

Daily activity should be an essential part of everyone's lives. Exercise not only helps you stay fit and healthy, but it's a great way to maintain a normal weight. The recommended daily activity time is around 30 minutes each and every day. This will help you reduce your daily calorie intake and aid healthy weight loss [2].

Create a support system...

In order for you to overcome your obesity, you will need to create a supportive environment and surround yourself with people who are 100% behind your weight loss. Losing weight can be extremely difficult if you're heavily overweight. So, it's important that those around you offer encouragement, and don't let you fall back into your old ways.

Change your lifestyle...

You need to start by making positive changes to your lifestyle. A solid commitment to your new lifestyle should be enough to help you get a handle on your weight problems, lose the excess weight and help you to start living a normal healthy life [2].

References

1. Comparing Popular Weight Loss Diets. http://www.medicinenet.com/diet_plans_and_programs/article.htm. Accessed Aug 11, 2009.

2. Overweight And Obesity Guidelines. http://www.medicinenet.com/script/main/art.asp?articlekey=6870. Accessed Aug 11, 2009.

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The Risks of Childhood Obesity: How do I help my child be healthy?

By Kat Fuschillo
Writer for FEP International

If you are a parent, you need to know about the risks of childhood obesity. By making some simple changes in your family's lifestyle, you could help prevent your children from ever becoming obese.

Young children are less active than ever. TV, video games and the internet have all been blamed for increasing the numbers of children with obesity. Before, children were happy to play outside with friends, now they are more likely to virtually chat with pals and play computer games alone.

Very few children are now active in their spare time and often spend their evenings in front of the TV. Young people just aren't as active as they used to be, and this is having a profound effect on their health. This overall lack of activity is constantly increasing childhood obesity levels and making our children fatter than ever before.

Young people need at least 60 minutes of activity each day, in order for them to stay fit and healthy. In addition, they also need extra activities that encourage bone development and improve their overall flexibility. But, many children are getting little or no daily exercise. In order to reduce the number childhood obesity cases, parents need to ensure that their children exercise regularly and always eat well.

Obesity in children is now being looked at as a form of abuse. Parents are solely responsible for their children's welfare, and by allowing them to get excessively fat, they're putting their children's health at risk. Childhood obesity has now been linked to several serious conditions including – heart disease, diabetes, liver disease and certain cancers. Children with obesity are far more susceptible to these conditions and are likely to remain overweight or obese throughout their adult years [1-2].

It has now been proven that young people with overweight or obese parents are far more likely to become obese during childhood. So, it's important for you, the parent, to become educated about food and set your children good examples. Many overweight children are consuming far more daily calories than they actually need. This teamed with a lack of activity leads to excessive and unhealthy weight gain. Remember... the most effective way to combat childhood obesity, is to prevent it.

How to start improving your child's diet today:
- Make sure your child eats a well balanced healthy diet
- Include fruit and vegetables in their daily diets
- Try to cut out all junk foods and replace soft drinks with water or fruit drinks
- Always provide healthy snack alternatives and introduce low fat food options
- Cut out foods with high fat and sugar content
- Reduce your child's calorie intake and portion size if necessary [3]

How to motivate your child to lose weight:
- Always be a good role model to your children and set good examples
- Exercise and play with your children regularly and encourage them to take part in physical activities
- If you're overweight too, try losing the weight together with your child [4]

References

1. Child obesity 'doubles in decade' – http://news.bbc.co.uk/1/hi/health/4930264.stm. Accessed Aug 10, 2009.
2 . Health Risks of Overweight Children. http://www.ucsfhealth.org/childrens/medical_services/hdisorder/obesity/healthRisk.html. Accessed Aug 10, 2009.
3 . Overweight and Obesity.
http://kidshealth.org/parent/general/body/overweight_obesity.html. Accessed Aug 10, 2009.
4. Obesity in children.
http://hcd2.bupa.co.uk/fact_sheets/html/child_obesity.html#4. Accessed Aug 10, 2009.

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Can Obesity Lead to Liver Disease?

By Kat Fuschillo
Writer for FEP International

More and more men and women are diagnosed with obesity each year. We already know that the condition has been linked to certain diseases such as diabetes, heart disease, and certain cancer types, but it has now been discovered that obesity is the number one cause for liver disease [1].

Obesity statistics have shown that obesity has only become a major health problem in last 50 years or so. As humans become less and less active, the risk of obesity continues to grow. Worryingly, it's a condition that is also affecting more and more young children and teenagers. Unhealthy eating and a general lack of daily activity are the two main contributors of this serious condition.

For many years the most common cause of liver disease and liver damage was alcohol. But, obesity has now take the top stop, and is causing irreversible liver damage to many sufferers. Because non-alcohol fatty liver disease has few symptoms, the diagnosis of the condition often comes too late, and the damage is already done. In recent years there have been a number of cases where the level of damage has been so severe, that liver transplants have been necessary.

Those who are extremely overweight are putting far too much pressure on their livers. The organ just can't cope with the high levels of fat, and it struggles to function and begins to store the excess fat. This eventually causes the liver to either become dangerously enlarged or leads to cirrhosis, which is a permanent scaring of the organ.

Here are some of the most common non-alcohol fatty liver disease warning signs you should look out for:

• Weakness and fatigue
• Reduced appetite and sudden weight loss
• Swelling or fluid retention in your arms, legs and abdomen

Unfortunately, this problem is only going to get worse. It is thought that in years to come the number of obesity cases will substantially escalate. Health care professionals are already concerned about the future, and worry if the current health care systems will be able to cope with the growing number of obesity related illnesses. Anyone with a BMI (Body Mass Index) of 30 or higher is considered to be obese. Those who currently fall into this category have a much higher risk of developing liver disease and a whole host of other serious conditions.

Fortunately, it is very easy to control and prevent obesity. Losing weight is easier than ever and there are a number obesity diets, weight loss surgeries and obesity support groups that can all help to combat the condition. In order to maintain a normal healthy weight, it's essential to eat a well balanced daily diet. It's always best to avoid fast foods and foods with a very high fat content. Daily exercise is also extremely important and just 30 minutes of brisk exercise is all you need to stay fit and healthy. Losing excess weight and working to maintain a healthy weight will drastically reduce any obesity related health problems, and reduce the risk of liver disease.

References

1. Body Fat, the Silent Killer. MedicineNet. http://www.medicinenet.com/script/main/art.asp?articlekey=46582. Accessed Aug 10, 2009.

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What is a healthy body mass index (BMI) or body fat percentage for me?

Citizens of developed countries enjoy better jobs, higher pay, and luxuries not available to previous generations. Unfortunately, unlike our predecessors, we do less manual labor and live more sedentary lifestyles. "Obesity is an epidemic, rising at troubling proportions," said John S. Evans, a senior lecturer at the Harvard School of Public Health. Two billion people worldwide will be overweight by 2015, and more than 700 million will be obese.

A recent study shows that morbidly obese adults are sedentary for more than 99 percent of the day. A study of 10 men and women found that participants spent an average of 23 hours and 52 minutes sleeping, lying down or sitting each day. More exercise is one way to lose weight; however, you can also lose weight by eating less than your body requires. In order to do this, you will need to know the body weight and body fat percentage needed to maintain good health.

Determining your ideal body mass index (BMI) may not be the same for everyone. Athletic people with a lot of muscle mass may appear to be obese using standard BMI calculators. These individuals may have to calculate body fat percentage based on body measurements. Below are several methods to determine your healthy weight. These calculators are general guidelines. Each person will be different, and your situation will be unique.

What is a healthy body mass index (BMI) for you?

For adults, a healthy weight is defined as the appropriate weight in relation to height. This ratio of weight to height is known as the BMI. People who are overweight might have too much body weight for their height. People who are obese almost always have a large amount of body fat in relation to their height. There are exceptions, of course. Big athletes with lots of muscle might have a BMI over 30.0 but would not be considered obese from the perspective of health risk.
Use a BMI calculator for adults and determine your BMI by entering your height and weight. I recommend using an electronic scale to determine your weight. As indicated above, BMI is only one consideration. If you are an athletic person with a large amount of muscle, then you might have a high BMI but will not be considered obese.

Waste measurements as indicator for obesity.

Waste measurements can be used to calculate if you are overweight. If you carry fat mainly around your waist, you are more likely to develop health problems than if you carry fat mainly in your hips and thighs. This is true even if your BMI falls within the normal range. To measure your waist circumference, place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug, but does not compress your skin, and is parallel to the floor. Relax, exhale, and measure your waist. Women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches may have a higher disease risk than people with smaller waist measurements because of where their fat lies.

Calculating body fat percentage based on body measurements.

Your body fat percentage can be calculated based on height, neck circumference, and waste circumference for men and height, neck circumference, waste circumference and hip circumference for women. Measurements are taken as follows: Height (taken without shoes), Neck (taken below the larynx sloping slightly downward at the front), Waist (for men at navel height, for women at the smallest point), and Hips (women only - at the largest point). You can use this Body Fat Calculator to determine your body fat percentage. How much body fat percentage is healthy? This is based on your age and sex. In the Navy, if your body fat percentage exceeds the following, then you are considered to be overweight:

Male - Age 17 to 39 - 22 percent
Male - Age 40 + - 23 percent

Female - Age 17 to 39 - 33 percent
Female - Age 40 + - 34 percent

What about a healthy body weight for children and teens?

Our children are affected by obesity too. Studies have shown that there are increasing numbers of obese children, and that obesity in children is associated with serious medical problems, such as sleep apnea, diabetes, bone and joint problems, and heart disease.

For children and teens, overweight is defined differently than it is for adults. Because children are still growing, and boys and girls develop at different rates, BMIs for children 2 to 20 years old are determined by comparing their weight and height against growth charts that take their age and gender into account.

A child's "BMI-for-age" shows how his or her BMI compares with other boys or girls of the same age. A child or teen who is between the 85th and 95th percentile on the growth chart is considered at risk of overweight. A child or teen who is at the 95th percentile or above is considered overweight. Consult your pediatrician to determine a healthy weight for your child.

Summary

I recommend that you use a combination of the above three methods to determine your ideal body weight to be healthy. If you exceed the upper limits for any one calculator, then consider making life style changes to lose weight, increase exercise, and eating healthier. I also recommend consulting a health professional before starting new exercise regimens or weight loss programs.

Understanding your healthy BMI and body fat percentage is the first step in being healthier and losing weight. In the next article, I will discuss basic metabolic rate (BMR) and how BMR determines if you maintain, lose, or gain weight.

[Index Article]

References

Body Fat Calculator. About.com. Accessed April 12, 2009.

Body Mass Index Calculator and Waist Measurement. Medical College of Wisconsin. Accessed April 12, 2009.

Desk jobs making more people obese, study finds. Reuters. Accessed April 12, 2009.

Learn about Body Mass Index (BMI). National Heart Lung and Blood Institutes. Accessed April 12, 2009.

Very obese adults almost completely sedentary. Reuters. Accessed April 12, 2009.