Weight Loss

Medical professionals use body mass index (BMI) to categorise normal, overweight and obese people. BMI is a calculation of your height and weight. You can calculate yours using the following equation:

BMI = Kg/ M2

BMI is your weight in kilograms divided by the square of your height in metres.

You are overweight if your BMI is 10-20% higher than normal, equivalent to a BMI of 25-30, while obese people have a BMI of 30 or more.

• In 2014-15, 63.4% of Australian adults were overweight or obese, up from 56.3% in 1995.
• Men are worse off than women, with 70.8% of Australian males overweight or obese compared to 56.3% of women.
• Among Australian children aged 5-17, 27.4% were overweight or obese. The outlook continues to worsen as obesity rates increase.

In practice obese people will have a lot of body fat. However, BMI is not a perfect measure. Some particularly muscular people may find that their BMI indicates that they are overweight.

The cause of obesity varies widely from person-to-person. Genetics can play a part but lifestyle choices are the main influence.

An imbalance between calorie intake and energy expended will lead to obesity when continued over a long period of time. If you eat more calories than you burn, you will put on weight. This could come about through a combination of poor diet and too little exercise.

Binge eating is a huge problem, especially when it involves fatty, sugary foods. Getting exercise doesn't have to involve training for a marathon; it could be as simple as walking up the stairs instead of taking the lift, or getting off the bus a stop early to walk the rest of the journey.

Social factors can also be a concern, especially if your family and friends lead unhealthy lifestyles. It is hard to lose weight when the people around you are eating unhealthily. This is a big problem in families, where poor food choices can lead to obesity in the whole household.

Certain medication can cause people to gain weight. This includes antidepressants.

Hormone imbalances can also lead to weight gain. An underactive thyroid gland and polycystic ovary syndrome are two common causes.

Your doctor will measure your BMI in order to diagnose obesity. As explained previously, this is not an entirely failsafe measure for people that are particularly muscular. However, your doctor will know if you are obese.

Once you have been diagnosed, you may be treated by your GP or referred to a weight loss clinic. Medical professionals will talk to you about setting targets for weight loss and how you can go about reaching those goals.

If you are worried about obesity, you should make an appointment with your doctor. They will be able to offer advice and put you in touch with support services.

Dieting

Eating a healthy diet with the right amount of fruit and vegetables is incredibly important. Statistics show that 49.8% of Australian adults ate the recommended daily serves of fruit in 2014-15, but only 7% met the guidelines for serves of vegetables. Just 5.1% of adults met both guidelines, and that percentage is the same for children.

This shows that the diet of the average Australian needs to improve. Eating more fruit and vegetables is one step towards a healthier diet. You should also eat less fat, less sugar, and less salt.

Eat lean meat, fish, poultry, beans, and peas, as well as wholegrain foods. Aim to eat low-fat dairy products, such as cheese and milk. Try to cut out junk food, sweets and biscuits.

Exercising

The statistics are equally worrying for exercise. In 2014-15, 55.5% of 18-64 year olds met the guidelines for physical activity in the last week (more than 150 minutes of moderate physical activity or more than 75 minutes of vigorous physical activity, or an equivalent combination of both, including walking).

Almost a third (29.7%) got less than 150 minutes exercise in the last week, while 14.8% got no exercise at all.

This shows that many Australians should be getting more exercise in order to combat obesity. Exercise also brings a raft of other health benefits, such as a stronger cardiovascular system, a stronger immune system, stronger bones and increased energy levels.

Medications

In addition to better diet and more exercise, there are medications available that can help you to lose weight. One prescription medication works to block the absorption of fat by your body, preventing 30% of the fat from your food entering your bloodstream. There are also over-the-counter (OTC) medications available that work in a similar way.

These medicines are only recommended if your BMI is over 28. Your doctor will have to provide a prescription for the more powerful medication, and you should also consult your GP if you plan to start using the OTC medicine.

In extreme cases doctors may offer weight loss surgery, but this is incredibly rare.

If you find it difficult to stay motivated, ask your doctor about additional weight loss resources.

• You may want to join a local support group, where other members will keep you on track to achieve your weight loss goals by providing encouragement and advice.
• You may also find the support of family and friends an invaluable tool
• Try to involve family members in your weight loss drive
• Reducing portion sizes as a family and eating healthier food
• There are also a number of weight loss apps that you can download to your smart devices. They provide a good way of tracking your progress and boosting motivation.
• Try to be conscious of what you are eating and when. Concentrate on your meals and you will appreciate what you are eating.
• Eat a healthy breakfast to avoid sugary mid-morning snacks.
• Drink water to stave off cravings, and make sure you get enough sleep.
• If you find yourself craving food, try not to give in
• Go for a quick walk or distract yourself with something else
• Replace fatty foods with healthy alternatives. You can't eat chocolate biscuits if there are none in the house!

According to the Australian Institute for Health and Welfare, obesity is a risk factor for the following conditions:

• Cardiovascular disease
• Certain cancers
• Type 2 diabetes
• Musculoskeletal conditions
• Asthma
• High blood pressure
• High cholesterol
• Metabolic syndrome
• Osteoarthritis
• Sleep apnoea
• Gastro-oesophageal reflux disease
• Liver disease
• Kidney disease

The more obese you are, the higher the risk of developing one of these conditions.

In 2012, 22% of Australians had cardiovascular disease, which is the biggest cause of death and sickness in the country. Every day there are 280 new diabetes diagnoses in Australia, equivalent to one person every five minutes. These diagnoses can be linked to obesity.

On a daily basis obesity makes you more likely to experience impotence, joint pain, breathlessness, snoring, sweating and tiredness. Being overweight can also make it more difficult to control or manage chronic health problems.

Obesity also has a huge impact on mental health. If obesity prevents you from taking part in normal activities it can cause feelings of isolation and rejection. It can also result in low self-esteem and depression.

Obesity takes a huge toll on our physical and mental health, but it also affects the country as a whole. Diabetes costs the Australian medical sector $14.6 billion each year, and cardiovascular disease costs even more.

In the long-term obesity can encourage the development of serious health problems and reduce life expectancy. If you are worried about your weight, remember that it's never too late to start a new, healthy lifestyle. It's best to start now and make steady progress rather than put things off until you are more overweight.

Talk to your doctor about how you can start losing weight today.