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Overview
Eating your way out of
obesity
Eating the right kind of foods makes all the difference to weight loss.
Unfortunately, there is a misconception about the so-called benefits
of 'crash' diets. Many of these can make things worse with their emphasis
on the rapid shedding of pounds (see below). The best approach is to
cut down on fatty and sugary foods and to go instead for a wide range
of nutrient-dense foods. Reduced-milk and diary products (or their non-dairy
equivalents), lean meat, fish, poultry, pulses, bread, cereals, potatoes,
fruit and vegetables will provide all the vitamins, minerals, fibre
and protein you need.
Vegetarians and vegans usually obtain plenty of these nutrients without
any meat, fish or diary intake. They have to keep a closer eye on calcium,
and this is found in green leafy vegetables, wholemeal bread, sesame
seeds and many other sources.
Avoid cakes, biscuits, sweets, cream, and cooking and spreading fats.
Sweet drinks should also be cut out. You should aim to lose no more
than about 1lb (0.5kg) per week. That means taking in about 500 calories
less a day, or using up an extra 500 calories a day through exercise.
Weight loss is usually easier with a combination of the two. Counting
calories can become obsessive and is not always necessary.
The active way to lose weight
All the evidence points to a direct link between the rise in obesity
and a general decline in physical activity. But for motivational and
other reasons - including restricted movement - many obese people find
it hard to sustain exercise.
The key is to step up physical activity in gentle steps, combined with
the healthier eating outlined above. Climbing stairs, walking short
distances rather than driving or using public transport, and gardening,
can all make a difference. If you are moderately overweight, you could
think about taking up an activity you enjoy. That way you are more likely
to sustain it.
Swimming, which uses most of the muscles in the body without imposing
much stress, is an ideal one. People who are obese as opposed to just
overweight have to be very careful about taking up aerobic activities
like jogging or strenuous exercises in the gym. Always consult a doctor
first since jogging on pavements, particularly among older age groups,
has a detrimental effect on the leg joints.
Fad diets - a fat chance of success
'Slimming' - or weight control - is a multi-billion pound business in
the West, embracing books, treatment programmes, supplements and exercise
plans. Take great care before following any of them.
'Crash' diets, like starvation diets, will bring rapid weight loss but
also great risks to your health. They do not re-educate people to eat
in a sustainably beneficial way and the chances are that your weight
will seesaw - to the detriment of your health. These kinds of diets
ultimately confuse the body and upset the mind.
Behavioural therapy - the learning curve
Behavioural therapy was pioneered in the 1960s. It encourages people
to examine why they respond to certain situations by eating, and then
to avoid those situations or change their reactions to them. Taken with
a healthy diet and exercise, it can be effective.
Slimming Groups
Weight watchers is one such international group offering the support
and advice of others. www.weighwatchers.co.uk
Drug treatments for obesity
Appetite-suppressing drugs used to be prescribed frequently about 30
years ago but they have now fallen into disrepute. The stimulant amphetamines
were addictive and open to abuse. Other drugs have since been developed,
including diuretics and thyroid hormones, but they all have side effects
and are potentially dangerous. They should only been used in extreme
cases and under close medical supervision.
Surgery for severe obesity
Various forms of surgery are still carried out on people with extreme
forms of obesity. They all have unpleasant long-term side effects. One
such operation is gastroplasty, which bypasses the stomach by stapling
part of it to form a pouch with a small outlet into the main body of
the stomach. It restricts a person's ability to eat large meals. Weight
loss is often considerable but nausea and discomfort are common and
nutrition can be threatened.
Another drastic measure is jaw wiring, used in conjunction with a low-energy
fluid diet. Again, weight loss usually results but bowel function is
disrupted and the procedure is uncomfortable.
As obesity is widely seen as a preventable disorder, the emphasis wherever
possible is best placed on re-education regarding lifestyle and diet.
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