Why
should I pay attention to overweight and obesity?
Carrying extra weight makes
your body work harder, and can interfere with how
your body works internally. If you are overweight,
you are more likely to have many health problems including:
Some men are genetically
vulnerable of becoming obese, but environment and
habits are the biggest influence on your risk of becoming
overweight or obese.
What
is a healthy weight?
Healthy bodies come in all
different shapes and sizes. The Body Mass Index (BMI)
is a scale that shows you if your weight is in the
healthy range. A healthy weight is BMI between 18.5
and 22.9.
Of note is that it also matters
where your body stores the excess fat. Researches
show that people who have most of their fat stored
around their waists/tummies (Apple-shaped) will have
a higher risk of having heart disease and diabetes
mellitus than those who carry it around their hips
(Pear-shaped). To decide if you are an Apple or a
Pear, try the simple waist-to-hip ratio (WHR) measurement.
Combination of convenient
and affordable high-fat, high-sugar diets in
addition to a sedentary lifestyle (with no exercise
or little physical activity) explains the rapid
increase in obesity and ever-expanding waistline
in men in Hong Kong.
If you are
overweight, you are more likely to have
many health problems including coronary
heart disease, diabetes mellitus, certain
types of cancer, gallstone, joint problems
and obstructive sleep apnoea.
Should
I reduce weight?
You should refer to your BMI
and WHR to see if you need to lose some weight.
If you are overweight, any
level of weight loss will have significant health
benefits. Benefits of losing weight include significant
decreases in raised blood pressure, cholesterol and
blood glucose levels, reduced risk of suffering or
dying from heart
disease, stroke,
diabetes
and cancer.
If you are obese and have
a family history of heart
disease, high
blood pressure or diabetes,
it is wise to have a general check-up and ask your
doctor to refer you to other health professionals
(e.g. dietitian) for individualized advice and support.
If you are an Apple with a
higher WHR, consider talking to a dietitian about
making changes to your eating patterns, and talk to
a fitness instructor about increasing your level of
activity.
If you are a Pear with a healthy
weight, you can focus on maintaining a balanced diet,
being active and feeling good about yourself.
How
can I help myself to reduce/maintain weight?
If your risk of becoming obese
relates to some genetic factors, you cannot change your
gene. But you can change your lifestyle: get active and
eat healthily. Use our tools to review your eating
habit and level of physical
activity, and the following tips to see how easy you
can become more active and change how you eat.
Exercise more at home and at work:
Dump the TV remote when watching television; try
standing up and stretching during the commercial breaks
Walk to and fro while on the phone
Vacuum and wash the floor more often
Play balls or catch with your kids
Simply walking faster
Take the stairs instead of the elevator or escalator
Get up for a quick walk around whenever you can
if you do desk work
Go for a brisk walk for about 10 minutes in your
lunch break
Roll your shoulders and stretch your neck when
sitting in front of the computer
Eat slowly. Take smaller bites and chew thoroughly.
Watch your portion size. Stop eating as soon as
you start to feel full.
Only eat at the table. Avoid eating while you are
doing other things or watching TV.
Snack healthily and wisely. Consider a piece of
fruit instead of chips, chocolate or fried foods when
snacking
Choose low-fat products or switch to plain water.
Start slowly and build up. Even
if you don't lose much weight, these lifestyle changes will
prevent further weight gain and benefit your overall health.
Keep a diary to learn about your eating habits and patterns
of physical activity, and use it to spot the problem areas
and then deal with them one at a time.
Source:
Canada's Physical
Activity Guide to Healthy Active Living. Canadian Society
for Exercise
| Important notices