Being
Overweight: How It Affects Your Health
With a new year upon us, for many the focus turns to weight loss and fitting into new or old clothes. Everyone wants to feel good about how they look. But being overweight
affects more than what you see in the mirror. Being overweight or obese
has a big impact on your health. If you are overweight, you are more likely
to develop health problems, such as heart disease, stroke, diabetes, certain
types of cancer, gout (joint pain caused by excess uric acid), and gallbladder
disease. Being overweight can also cause problems such as sleep apnea
(interrupted breathing during sleep) and osteoarthritis (wearing away
of the joints). The more overweight you are, the more likely you are to
have health problems.
Weight loss can help
improve the harmful effects of being overweight. Studies show that you
can dramatically improve your health by losing as little as 10 to 20 pounds.
Are You Overweight?
If you are a woman and your waist measures more than 35 inches, or if
you are a man and your waist measures more than 40 inches, you are more
likely to develop heart disease, high blood pressure, diabetes, and certain
cancers. You may want to talk to your doctor or other health professional
about the health risks of your weight.
The Diabetes Factor
Noninsulin-dependent diabetes mellitus (type 2 diabetes) is the most common
type of diabetes in the United States. Type 2 diabetes reduces your body's
ability to control your blood sugar and is a major cause of early death,
heart disease, kidney disease, stroke, and blindness. People who are overweight
are twice as likely to develop type 2 diabetes as people who are not overweight.
You can reduce your risk of developing this type of diabetes by losing
weight and by increasing your physical activity.
If you have type 2
diabetes, losing weight and becoming more physically active can help control
your blood sugar levels. If you use medicine to control your blood sugar,
weight loss and physical activity may make it possible for your doctor
to decrease the amount of medication you need.
What to Do
If you are overweight, losing as little as 5 to 10 percent of your body
weight may improve many of the problems linked to being overweight, such
as high blood pressure and diabetes. Slow and steady weight loss of no
more than 1 pound per week is the safest way to lose weight. Very rapid
weight loss can cause you to lose muscle rather than fat. It also increases
your chances of developing other problems, such as gallstones, gout, and
nutrient deficiencies. Making long-term changes in your eating and physical
activity habits is the best way to lose weight and keep it off over time.
- Eat Better:
Whether you are trying to lose weight or maintain your weight, you should
take a look at your eating habits and try to improve them. Try to eat
a variety of foods, especially pasta, rice, bread, and other whole-grain
foods. You should also eat plenty of fruits and vegetables. These foods
will fill you up and are lower in calories than foods full of oils or
fats.
- Increase Physical
Activity:
Making physical activity a part of your daily life is an important way
to help control your weight and lower your risk for health problems.
Spend less time in activities that use little energy like watching
television and playing video games and more time in physical
activities. Try to do at least 30 minutes of physical activity on most
days of the week. The activity does not have to be done all at once.
It can be done in short spurts - 10 minutes here, 20 minutes there--as
long as it adds up to 30 minutes a day. Simple ways to become more physically
active include walking to the store or taking the stairs instead of
the elevator.
Maintaining a Healthy
Weight is Important
If you are not overweight but health problems related to being overweight
run in your family, it is important that you try to keep your weight steady.
If you have family members with weight-related health problems, you are
more likely to develop them yourself. Join CaloriesCount.com!
Members Login Here
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