
by Meredith Beil BPharm MNutr & Alice Downing APD, MDiet & BHumNutr
Weight
Management
More
than 60% of the adult Australian population is overweight or obese, with rates
rising across all age and socioeconomic groups.
Being overweight or obese significantly increases health risks, which
shorten our lives and decrease our quality of life. Weight loss of 5-10% of body weight that is
maintained long-term, is proven to provide significant health benefits.
Body Mass Index (BMI) Weight Categories
BMI (kg/m2) measurements are
useful for population assessments, but are not always relevant for individuals
due to differences in muscle mass.
BMI
|
Underweight
|
Healthy Weight Range
|
Overweight
|
Obese
|
Morbidly Obese
|
Value
|
<18.5
|
18.5-24.9
|
25-29.9
|
30-39.9
|
>40
|
Waist Circumference & Health Risk
A
more useful indicator of health risk (due to excess body fat) is waist
circumference, which indicates abdominal fat mass. Excess weight in this area is associated with
increased risk of chronic illness as the adipose tissue in this area secretes
harmful chemicals.
Waist Measurement Classifications
|
Slight Increase In Health Risk
|
Slight Increase In Health Risk
|
Substantial Increase In Health Risk
|
|
Caucasian
|
Asian
|
All Nationalities
|
Men
|
>94cm
|
>90cm
|
>102cm
|
Women
|
>80cm
|
>80cm
|
>88cm
|
Health Risks of Obesity
Excess
body weight is detrimental to health with obesity being a major risk factor for
cardiovascular disease, Type 2 Diabetes and some cancers. Scientific research
shows that a weight loss of 10% decreases diabetes-related deaths by >30%
and obesity-related deaths by at least 40% whilst reducing blood pressure and
improving cholesterol readings significantly.
Other
health risks of excess body weight include osteoarthritis, GORD, sleep apnoea,
kidney disease, respiratory disease, Gout, hormone and fertility problems, and
depression.
Energy Balance & Physical Activity
Weight changes
reflect a prolonged imbalance of ENERGY IN versus ENERGY OUT. Put simply, if you
consume less energy (KJ) than you use, you will lose weight.
Basic Weight Loss
Equation
Energy
IN
|
<
|
Energy
OUT
|
Food
& Drinks
|
Weight
Loss
|
Physical
Activity 10-40%
Food
Digestion 5-15%
Resting
Metabolism 45-85%
|
Both sides of
the equation need to be addressed.
Reducing KJ intake without adequate physical activity will result in
loss of muscle mass and reduced metabolic rate. Evidence shows that moderate to
vigorous exercise for at least 1 hour per day is associated with long-term body
fat reduction and weight loss. Remember, any physical activity is better than
none. Australia’s Physical Activity & Sedentary Behaviour Guidelines for
Adult’s recommend 2.5 -5.0 hours of moderate intensity activity OR 1.5-2.5 hours
of vigorous activity OR a combination of both, per week.
Dietary Approaches to Weight Loss
Dietary changes
need to be able to be maintained and research shows that overly restrictive
diets or fad diets may be nutritionally deficient and unsustainable. It is vital that any eating plan is
consistent with dietary guidelines such as the “Australian Guide to Healthy Eating” (www.eatforhealth.gov.au).
Seek advice from an
accredited practising dietitian (APD) for tailored advice to support
sustainable weight loss.
edications & Surgical Procedures
Your health
care practitioner may recommend medication or surgical procedures for weight
loss. Discuss supplements and complementary medicines with you GP prior to
starting. Bariatric surgery has proven to be the most successful intervention
for severe obesity, but may not be appropriate for everyone.
Successful Long-Term Weight Loss Tips
·
Low added sugar, low fat & moderate protein
intake
·
Eat a nutritious breakfast every day
·
Exercise regularly & reduce screen
time/sedentary activity
·
Monitor weight regularly ( weekly or
fortnightly)
·
Seek support from a health care professional
(GP & APD)
Remember, long-term
behavioural modifications and gradual healthy weight loss will lead to a
healthier you.
References
1. ABS
4338.0 Profiles of Health, AUSTRALIA 2011-13. http://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4338.0~2011-13~Main%20Features~Overweight%20and%20obesity~10007.
Retrieved 03/08/2014
2. Australian
Government, Department of Health & Ageing, National Health & Medical
Research Council. NHMRC Clinical Practice Guidelines for the Management of
Overweight and Obesity in Adults, Adolescents and Children in Australia 2013 http://www.nhmrc.gov.au/_files_nhmrc/publications/attachments/n57_obesity_guidelines_130531.pdf Retrieved 03/08/2014
3. Melanson
KJ, Angelopoulos TJ, Nguyen V et al, 2008. “High fructose corn syrup, energy
intake & appetite regulation.” American
Journal of Clinical Nutrition. http://ajcn.nutrition.org/content/88/6/1738S.short.
Retrieved 03/08/2014
4.
Nutrition Volume 23, Issue 2, February 2007, Pages 103–112 Effects of
high-fructose corn syrup and sucrose consumption on circulating glucose,
insulin, leptin, and ghrelin and on appetite in normal-weight women Kathleen J. Melanson, Ph.D., R.D., L.D.a, Linda Zukley, M.A., R.N.b, Joshua Lowndes, M.A.c, et al.
5.
Regulatory Peptides Volume 161, Issues 1–3, 9 April 2010, Pages 87–91 Fructose
affects enzymes involved in the synthesis and degradation of hypothalamic
endocannabinoids. Charlotte Erlanson-Albertssona, Andreas Lindqvistb, c, ,
6.
Australian
Institute of Health & Welfare www.aihw.gov.au
7.
US
National Weight Control Registry www.nwcr.ws
8.
Jung
R. Br Med Bull 1997;53:307-21.
9.
Tate
DF et al. Am J Clin Nutr 2007; 85:954-9.
10. Pittler & Ernst Am J Clin Nutr
2004;79:529-36.
11. Sjostrom L et al N Eng J Med
2007;357:741-52.