A weighty issue
More than seven million Australians are overweight or obese.
Excess weight and obesity can contribute to serious conditions such as:
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depression/emotional problems
Being overweight can also impair some treatments needed for medical conditions such as high blood pressure and high cholesterol. As such, maintaining a healthy weight is imperative for your health.
Why am I overweight?
Excessive weight or obesity may have a medical or genetic cause, but is most commonly the result of
a poor diet and lack of exercise. Body fat accumulates over time when we take in more energy from
food and drink than we expend through exercise and everyday body function. Over the long term this is
how people become overweight or obese.
Being overweight increases the risk of developing very serious chronic health conditions including:
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Type 2 diabetes.
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Heart disease – high cholesterol, raised blood pressure, and hardening of the arteries can contribute to heart disease and stroke.
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Musculoskeletal problems and osteoarthritis – excess weight can place extra strain on bones
and joints.
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Reproductive difficulties – being overweight can reduce testosterone in men,
and cause hormonal imbalances that may affect ovulation and menstruation
in women.
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Respiratory problems such as asthma and sleep apnoea syndrome.
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Liver problems.
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Excessive weight may also have a negative effect on mental health, self-esteem and
self-confidence.
What is a healthy weight?
We are all different shapes and sizes. The body mass index (BMI) and waist circumference can both
be used to determine a healthy weight and identify any risks of health problems.
Body mass index (BMI)
The BMI indicates a healthy weight range relative to a person’s height. The BMI is calculated by dividing your weight in kilograms by your height in metres squared.
Weight (kg)
------------- = BMI
Height (m2)
For example someone who weighs 80kg and is 160cm tall (1.6 x 1.6 = 2.56 m2) would have a BMI of 31 and be considered obese.
The accepted weight classifications of BMI are: |
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Waist measurement
A greater amount of abdominal fat can indicate an increased risk of obesity related illnesses. As the
BMI does not show fat distribution in the body, a waist circumference measurement can be used.
According to the National Health and Medical Research Council, if a waist measurement exceeds
102cm (men) or 88cm (women), that person may be considered overweight.
Check your measurements against the healthy weight guidelines. If you are concerned that you may
be overweight or obese, speak to your GP or pharmacist for advice.
PLEASE NOTE: All BMI and waist line calculations are applicable for adults only.
Advice on weight management can be confusing, conflicting and misleading. The best way to achieve
a healthy weight and maintain it, is to improve your diet and exercise regime.
Lifestyle recommendations
To lose weight you need to expend more energy (in exercise/physical activity) than you take in (through
food and drink). This means combining healthy eating with exercise.
Diet
- Eat a balanced, nutritious diet that includes lean meats and fish, fresh fruits
and vegetables, wholegrains and legumes.
- Limit alcohol intake, and foods high in sugar and saturated fat.
- Limit intake of takeaway food and food that is highly processed. These foods often have high amounts of hidden fat. Instead try to eat food that is as fresh as possible.
- By changing your eating habits slowly, you will be able to sustain your new regime.
Exercise
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Exercise for a minimum of 30 minutes, five times a week. Set aside time to exercise with a
friend, or choose activities that interest you.
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If you have been inactive for some time, start out with gentle options such as walking or
swimming to avoid injury. Check with your GP before beginning a new exercise programme.
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Set realistic weight loss goals (0.5-1.0kg per week) – it’s easy to become disheartened and
return to bad habits if you set the bar too high.
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Don’t weigh yourself every day, keep it to once a week, at the same time of day, using the same
set of scales.
Nutritional support
Even with a healthy diet, in some circumstances it may be difficult to obtain all the nutrients your body
needs. Talk to your pharmacist or GP about any supplements you may require.
Other alternatives
For some people, lifestyle changes alone may be insufficient to lose weight. If you are struggling to
lose weight with regular exercise and a healthy diet, speak to your pharmacist or GP about
medications which may be suitable for you.
PLEASE NOTE:
Any medication or supplements taken for weight loss should always be combined with a healthy diet and exercise programme. Some medications and supplements are unsuitable for certain people, may interfere with other
medication, or have adverse side effects. Before considering any supplements or medication, speak to your
pharmacist and GP.
© Australian Pharmaceutical Industries Limited 2006
Produced by API, 11 Grand Avenue, Camellia NSW 2142 ABN 57 000 004 320
Disclaimer
Whilst every effort has been made and all reasonable care taken to ensure the accuracy of the
information contained in this booklet, to the extent permitted by API, their agents and employees:
a. will not be held liable or responsible in any way; and
b. expressly disclaims any liability or responsibility for any loss (including, without limitation, any
injury, claim, suit, damage, cost and expense) arising out of or incurred in connection with any
reliance on the contents of this booklet by any person and irrespective of whether such loss
arises out of API’s negligence or otherwise.
