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Have you ever looked in the mirror and imagined what it would look like if you lost a few pounds, had a flatter stomach, more toned thighs or bottom? Yes? Well, imagine the difference if someone lost 3, 4 or 5 stones in weight? Not only would they have a different shape but would probably be almost unrecognisable with the addition of a new wardrobe and haircut!
Weight loss magazines and websites abound with pictures of the “before and after”. We have television programmes devoted to transforming people with the help of clothes, haircuts and plastic surgery. All of these media channels give us an idea of how the “new you” could look, what type of person you could be, but not many of them actually look at the physiological changes to the body; what actually happens to the individual internally.
It is important for someone who is overweight to establish their weight classification; whether overweight, obese or even morbidly obese. The Body Mass Index chart (available from any GP) uses height and weight to establish a persons BMI, with a figure of between 25- 29 being considered overweight, while a BMI of 30 or more as obese. This, of course, does not take into account lean tissue mass, which is heavier hence some sports people (rugby players, weight-lifters, bodybuilders) can be classed as obese, whilst not actually carrying that much fat. For those who fall into this category there are other tests available that can measure this more accurately.
The physical effects of being obese are many, with the main ones being an increased risk of heart disease, stroke, type 2 diabetes, high blood pressure, arthritis, some forms of cancer and ultimately a shorter lifespan! As well as the physiological health issues, there is also the psychological impact, with many obese people suffering from depression and isolation as a result of their immobility. It must seem a daunting task for someone in this position to break the vicious cycle which has led to their obesity, but, as with all seeming insurmountable challenges, the answer is to break them down into smaller, more manageable, goals.
So how should the obese person start? Firstly and most importantly is a “health MOT” from the GP to make sure there are no other health risks. The next is education! Knowledge is the key; there is an almost unending source of information available today about healthy eating and food. It is important to research what will work for an individual, but a golden rule is to avoid any fad diets or quick weight loss plans, as they simply do not work! A low calorie, healthy eating plan that offers a 1 -2lb weight loss a week will ensure a fat loss, not a muscle loss. Learn about choosing healthier option foods and cooking lower calorie meals using fresh ingredients. It’s all about adopting a “lifestyle change” rather than a “quick-fix” diet. With a return to old, bad habits comes the unwelcome return of the fat and the weight.
And so to the foundation of that “lifestyle change”; exercise! This is the route to burning calories and gaining more muscle mass (please don’t think Arnold Schwarzenegger, it’s about lean muscle, not bulk), which in turn burns more calories. Someone who is overweight or obese will invariably have been eating too many calories and not exercising enough – it’s as simple as that! The obese person may not have exercised for a long time; it’s uncomfortable if you’re overweight ant they are unlikely to feel at home in a health club environment.
As I said previously, starting with small goals is good. A 20 minute walk along a flat route everyday is a great starting point. Appropriate clothing and footwear are essential. (I recently heard a story of someone trying to walk Snowdon in Ugg boots!). It is important to start with achievable goals and enough to, with a calorie controlled diet, start the weight loss moving. The muscles in the body start to respond to a little exercise and by gradually adding some faster walks and inclines the cardiovascular system starts to respond as well.
After a few weeks on a start up programme it’s a good idea to start adding in some resistance training. This helps the body to build muscle which, in turn, burns more calories and improves the metabolic rate and increases bone density. This further helps to prevent osteoporosis. One of the first places for fat to come off is internally. You may have heard a lot in the press recently about “internal fat” being one of the key areas of concern. Essentially, when we increase our bodyweight it goes on everywhere but the most common areas are around the waist and vital organs. With the obese, the organs are seemingly swimming in a sea of fat and this is a real strain for the body. The good news is that this fat can come off fairly quickly with consistent overall weight loss.
As the individual loses weight the more active and agile they feel and become. This in turn begins to burn more calories and so they move from the vicious, to the virtuous cycle!
A healthy, and of normal weight, individual should aim to complete the following levels of exercise each week:
2 hours of moderate activity (a brisk walk for example where the heart rate is raised but the individual can still hold a conversation)
Or
1 hour of vigorous activity (a run for example where the heart rate is raised to the level where a conversation is a few puffed words)
Or
A combination of both
Plus
2 muscle strength sessions.
So, are there any other ways someone can lose weight? Well a GP can give advice on weight loss drugs; some of these suppress the appetite and some stop fat being absorbed by the body. They both have side effects and are not suitable for everyone. They work alongside, and not instead of, a healthy eating and exercise regime.
And so to a growing area of obesity control - surgery. There are certain medical procedures that are available to the morbidly obese to help them lose weight, such as gastric Banding or gastric bypass surgery. Both limit the amount of food which can be eaten or absorbed by the body. Both of these come with considerable health risks and do not make you “fit”, rather simply lose weight.
As you can see, there are a number of different paths which the obese can follow to achieve their goal of losing weight, however, I believe that the best way is to adopt a healthier lifestyle, incorporating a balance, notorious and calorie controlled diet, coupled with a suitable exercise programme.
As they say, even the longest journey starts with a single step and this is the way to beginning that virtuous cycle to a happier, healthier, fitter life!
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