World Obesity Week - Fight the Fat - 15-19 October

We all know the feeling of our pants "shrinking" and feeling too tight. While gaining weight is something that happens to most of us at some or other stage in our lives, being obese holds more risks than buying bigger clothes - it can have a serious impact on your health and quality of life.

Fighting against the fat is more than just slimming down - it is about looking after your body and minimising health risks such as heart attacks and other obesity related diseases. World Obesity Week runs from 12 to 16 October and aims to raise awareness surrounding the dangers of being obese.

As part of the Government Employees Medical Scheme's (GEMS) ongoing effort to educate our members - and future members - on a range of healthcare topics, we would like to share some facts with you regarding obesity and the impact it can have on your life and health.

In South Africa 29% of men and 56% of women are overweight or obese. What is even more shocking is that 17% of South African children between the ages of one and nine are overweight and this number keeps increasing. This picture is even bleaker overseas. In 2005 the World Health Organisation (WHO) estimated that 1,6 billion people globally over the age of 15 were overweight while at least 400 million adults were obese. WHO further projects that by 2015, approximately 2,3 billion adults will be overweight and more than 700 million will be obese.

But what causes you to gain weight? Being overweight is usually the result of an energy imbalance, meaning that you consume more calories than your body is able to burn. These unused calories are stored in the form of fat. Obesity is rarely caused by a slow metabolism or hormonal problems, although it is advisable to go for a medical check-up when you gain a large amount of weight in a short period of time.

As mentioned, obesity is defined as simply having too much body fat, especially in your waist area. A good way to estimate your amount of body fat is to calculate your body mass index (BMI). Body mass index (BMI) is a simple index of weight-for-height that is commonly used in classifying overweight and obesity in adult populations and individuals. It is defined as the weight in kilograms divided by the square of the height in metres (kg/m2).

The WHO defines "overweight" as a BMI equal to or more than 25, and "obesity" as a BMI equal to or more than 30. However, it should be considered as a rough guide because it may not correspond to the same degree of fatness in different individuals.

What causes obesity and overweight?

As explained, the fundamental cause of obesity and overweight is an energy imbalance between calories consumed on one hand, and calories burned on the other hand. According to the WHO global increases in overweight and obesity are attributable to a number of factors including a global shift in diet towards increased intake of energy-dense foods that are high in fat and sugars but low in vitamins, minerals and other micronutrients; and a trend towards decreased physical activity due to the increasingly sedentary nature of many forms of work.

What are common health consequences of overweight and obesity?

Overweight and obesity lead to serious health consequences and these risks increase progressively as your BMI increases. Raised body mass index is a major risk factor for chronic diseases such as:

• Cardiovascular disease (mainly heart disease and stroke). This is already the world's number one cause of death, killing 17 million people each year.
• Diabetes - which has rapidly become a global epidemic. WHO projects that diabetes deaths will increase by more than 50% worldwide in the next 10 years.
• Musculoskeletal disorders - especially osteoarthritis.
• Some cancers (endometrial, breast, and colon).

Childhood obesity is associated with a higher chance of premature death and disability in adulthood.

What can I do to slim down?

You don't need to visit the gym every day or do excessive exercise in order to fight the fat. You also do not have to ‘diet'. Making sensible choices when it comes to food and small lifestyle changes can go a long way in assisting you to slim down. These include:

• Have at least three meals per day. Opt for healthy snacks between meals like fruit if you are constantly hungry
• Eat breakfast. People who skip breakfast are more prone to obesity
  Reduce your fat intake, especially saturated fats. Saturated fats are animal fats and can be "hidden" in cookies, pastries, processed and fast foods
• Try to eat fish at least three times a week - but not fried fish. Fish is rich in protein and naturally low in fat
• Try to prepare food by using healthy cooking methods such as steaming, boiling, grilling or baking. This will automatically reduce the fat while you will maintain the essential nutrients in the food
• Use extras such as cream, butter, mayonnaise, margarine, oil and dressings sparingly
• Increase your fibre intake by using whole wheat bread and pasta, brown rice and oats. Fiber makes you feel fuller for longer.
• Remember your five portions of fruit and vegetables per day.
• Drink at least six to eight glasses of water per day
• Limit your alcohol intake and try to drink "light" wine and beers as this is lower in energy

Do I really have to exercise in order to lose weight?

The combination of exercise and diet is the most effective long-term approach to losing weight. There is however no need to go to extremes. Simply try walking if you do not like jogging. Opt for the stairs instead of the lift. Or even just park your car further away form the entrance of the shopping mall. Exercise is just not about losing weight - it is about looking after your health. It will also motivate you to keep a watchful eye on what you eat.

Remember to add some light weights to your exercise programme in order to ensure that you do not lose muscle. Muscle helps to burn fat even when you are not exercising.

How can I protect my child from gaining weight?

Childhood obesity is very dangerous because children's bodies should not have to cope with large amounts of excess weight. It also increases their risk of developing diseases such as diabetes and hypertension. Furthermore, children who are obese are prone to depression, low self-esteem and are often teased by other children.

Set an example with your own eating habits and being active. Expose your child to healthy food from an early age and try not to reward good behaviour with food treats. The most important factor here is to encourage your child to be active. That way the odd ice cream and chocolate will not mean they will put on weight.

"Make a choice today to lead a healthier lifestyle. The moment you have a positive attitude towards food and exercising, you - and your children - will start reaping the benefits. You do not need to be a stick figure in order to be healthy, but start by making one good food and exercise choice at a time," says GEMS, South Africa's second largest medical scheme.

If you have any more questions on how we can help you to slim down, you can phone the GEMS call centre on 0860 00 4367 or send a SMS to 083 450 4367. GEMS will assist you in every way possible to ensure your family's health and well-being.