Putting on weight doesn’t just mean a bigger waist and ‘growing’ out of your clothes. It also means an increased chance of developing debilitating health problems like type 2 diabetes, heart disease, high blood pressure, osteoarthritis, gout and some cancers.

A quick and easy way of working out your chances of developing chronic health problems due to being overweight is to measure your waist with a tape measure. A measurement of more than 94 cm for most men and 80 cm for most women indicates that you have an increased chance of developing the chronic health problems mentioned above. Furthermore, the more weight you put on, the more likely you are to develop such problems.

However, the good news is that losing even a few kilos of excess weight can have benefits by:

• decreasing your risk of developing such chronic health problems
  
• improving your overall health and well-being, so you feel better, have more energy, and can do things more easily
  
• making it easier to treat any such conditions you may have
  
• in some cases, avoiding or decreasing your need for medicines to treat any such conditions.

Losing weight

As many of us know, losing weight is much easier said than done. Just as you didn’t put on the weight overnight, you won’t lose it overnight. It takes time and effort.

Essentially, to lose weight you need to consume fewer calories and be more physically active.

Eat less

To lose weight permanently, you need to change your eating habits. Aim to eat more fruit and vegetables, less fatty foods, less processed foods, and less ‘extra’ foods like lollies, chocolate, biscuits, cakes and so on. Also, drink plenty of water, and limit soft drinks and alcohol.

Start with small changes, such as drinking a glass of water instead of a soft drink, and eating a piece of fruit instead of a biscuit or two. Also, make changes that you don’t really notice, such as replacing high fat milk with a nice tasting low fat milk, and using less oil and fat in your cooking.

Move more

Being more active means moving around more: it doesn’t necessarily mean a vigorous exercise program. Any movement helps! Aim for at least 30 minutes of physical activity each day, either in one burst or in shorter bursts that add up to at least 30 minutes.

Small changes can increase your activity level. For example, park the car a block or two from your destination, so you have to walk a bit further, or walk to the shops instead of driving. 

Weight loss products

Because losing weight is hard, it’s tempting to look for a magic bullet to make it easier. If you are thinking about using weight loss products, talk to your doctor or pharmacist. Also, be wary about any advertising claims made about such products.

Remember that weight loss medicines only work when used in combination with a lower calorie diet and a more active lifestyle.

Furthermore, like all medicines, weight loss medicines may have side effects and may interact with your other medicines. 

Sources of help

Talk to your GP before embarking on a plan to lose weight. You may also like to seek advice from other health professionals. For example, a dietitian can help you with dietary advice, and a physiotherapist can help you choose suitable exercise activities that take into account any health problems you may have.

Losing weight is easier when you have support from those around you. Consider enlisting the support of friends and relatives to help you stick to your new healthy eating plan and increased activity levels, particularly during the first few weeks.