Making sense of obesity

After smoking, obesity is the most preventable cause of death in Canada today. Don't become another statistic: get the support you need to take your health back.

• One-third of Canadian adults are overweight and one in 12 suffers from obesity, defined as having a body mass index (BMI) of over 30.
• Even more alarming, these numbers are growing markedly every year. Many doctors now call the nation’s weight gain a public health emergency. That’s because extra weight in adulthood dramatically increases your risk for high blood pressure, diabetes, cardiovascular disease, arthritis and several kinds of cancer—and the more weight you gain, the higher your risk.

• The major culprit behind obesity is lifestyle. Most of us spend hours sitting—at computers, in front of TVs and in our cars. Fast food and vending machines can't be avoided. And, we've grown accustomed to "supersized" everything, from chocolate bars to restaurant meals.
• Genetics certainly plays a part, too, and you could have an under-functioning thyroid or neurological problems. Maybe you're gaining weight because you're taking certain medications. Another conflicting factor: some 30 percent to 40 percent of obese patients who seek help with weight are also suffering from depression or another psychological disturbance.
• Does all this add up to a hopeless situation? Not at all. The majority of people who successfully lose a minimum of 13.6 kilograms (30 pounds)—and keep the weight off for at least a year—have done so after repeated failures at dieting.

• Start dieting and exercising to help you shed weight gradually—and keep it off.
• Attend counselling and support groups to clarify emotional issues and keep you motivated to continue.
• Take medications in conjunction with diet and exercise.
• Have surgery to reduce stomach capacity in the severely obese.

When you change your diet, you need to develop some new habits. Here are some that have been found to work well for gradual weight loss.

• Don't skip meals: Since your body goes into deprivation mode, this only leads you to eat more at the next opportunity. Eat often enough to keep your energy level steady—that may turn out to be as often as every three to four hours.
• Drink lots of water: Eight glasses daily is not only good for your overall health, it helps stave off hunger. One good tip: drink a glass right before eating.
• Watch serving sizes: Which means measuring your morning cereal until your eye knows how a portion looks in a bowl. A serving of chicken or lean meat should be no bigger than a pack of cards. Use smaller plates and bowls to help you adjust.
• Follow the 20-minute rule: If you're tempted to go for second helpings, wait. It takes 15 to 20 minutes for your stomach to signal your brain that it’s full.
• Think volume: Research has shown that a bowl of low-fat, low-calorie soup or plain popcorn helps relieve hunger.
• Reward yourself regularly: If you stick to your eating plan, buy a book, some flowers, a new CD or take time off from work.

• Health Canada develops and promotes guidelines for healthy eating and physical activity. The guidelines include Canada’s Food Guide to Healthy Eating and Canada’s Physical Activity Guide. Copies can be ordered by calling 613-957-8329 or downloading them from the website at www.hc-sc.gc.ca.
• Dietitians of Canada offers Eat Well, Live Well, a personalized program that allows you to make sensible food choices and reduce weight, as well as help in finding a nutrition professional in your area. Call 416-596-0857 or go online at www.dietitians.ca.