By definition “Obesity is a label for ranges of weight that are greater than what is generally considered healthy for a given height.” The term also identifies ranges of weight that have been shown to increase the likelihood of certain diseases and other health problems.

For adults, these ranges are determined by using weight and height to calculate a number called body mass index (BMI), where normal BMI is in a range from 18.5-24.9.

BMI =Weight [in pounds] x 704.5 / (Height [in inches])²

Another important number to consider is waist circumference, where high risk is considered a waist greater than 40 inches for men and greater than 35 inches in women.

Prevalence of obesity (BMI >30) in Canada for 2004 was 23.1% for those aged 18 years or older, but the prevalence of childhood obesity has increased as well.

The reason for this problem is in the positive energy balance where the energy input (i.e. calories from food) is bigger than the energy output. This increases with age, lifestyle, and drugs, and endocrine disorders like Cushing’s, polycystic ovarian syndrome (PCOS) and hypothyroidism.

Complications from obesity are plenty and include:

-Cardiovascular-like hypertension, coronary artery disease, chronic heart failure, varicose veins or sudden death from arrhythmia;
-Respiratory dyspnea, sleep apnea, pulmonary embolus;
-Gastrointestinal effects including gallbladder disease, gastroesophageal reflux disease;
-Endocrine disorders such as Type 2 Diabetes mellitus, hyperlipidemia, PCOS, hirsutism, irregular menses, and infertility;
-Increased risk of neoplastic diseases like endometrial post-menopausal breast cancer, and prostate and colorectal cancers.

So if BMI>30, or BMI 25-29.9 and a person has more than two risk factors (listed above as complications), weight loss is recommended. The recommended rate of weight loss is approximately 1kg a week. The goal is a 10% weight loss over 6 months.

Diet, exercise and behavioural changes are important

Dietary therapy involves reducing caloric intake by 500-1000 kcal/day, physical activity for at least 30 minutes most days of the week, behavioural therapy, and pharmacotherapy and surgery if lifestyle changes are unsuccessful after 6 months.

Before starting an exercise program, please be aware of one very important thing: let a professional assess your current level of fitness. Warm up and cool down to allow your body to adjust between rest and activity to avoid injuries, with special precautions for patients with coronary artery disease, diabetes or exercise-induced asthma. And at the end I want to remind you of other benefits of weight control as an increased feeling of well being with an improved quality of sleep, and a longer lifespan.

Jovanka Ristovski is qualified as a Medical Doctor in Macedonia.

Without a doubt, weight loss is one of the greatest challenges faced by those working in the health industry. No matter how one tackles the issue, there will always be the allure of the quick fix in a society that is accustomed to seeking simple answers to complex questions. Weight loss supplements abound on the Internet. All promise to deliver results.

Do any of them work? The simple answer is yes and no! There are no supplements that will safely overcome lousy eating and lifestyle habits no matter how hard we want them to.

Having said that there are few key ingredients in some of these products that will assist in directing you towards a leaner profile. The following are those which have been shown to safely increase fat burning and metabolism.

Conjugated linoleic acid (CLA):CLA directs fats away from storage in fat cells while also increasing fat burning in the skeletal muscle. CLA is naturally present in dairy products and beef, (however the animals need to be grass fed to have any appreciable amount of CLA). The ideal candidate should have at least 3 inches of abdominal fat or 15lbs of excess weight, otherwise this may not be the right supplement for you. The dosage required is 1500 mg two times per day before meals for at least 3 months.

Hydroxycitric acid (HCA):HCA is derived from a fruit from India called Garcinia Cambogia. Research has found that it helps to prevent the conversion of carbohydrates into fat by inhibiting an enzyme. The hormone insulin is a signal for fat storage; HCA helps reduce the secretion of insulin in response to glucose. HCA may also help reduce appetite.

Citrus Auranticum:This is a natural stimulant derived from bitter orange. It acts as an effective fat-burner and metabolic stimulant without the negative consequences associated with ephedra-type products. It works by acting directly on fat receptors, increasing their breakdown. Auranticum may also suppress hunger. The dosage required is an extract of 4% synephrine in a 500 mg capsule, 30 minutes before each meal three times per day.

Green tea:Recent studies has found that the catechins (particularly EGCG), the antioxidants in green tea, help increase fat burning and reduce the risk of cancer, high cholesterol, and diabetes. Green tea may lower blood sugars by inhibiting enzymes that allow the absorption of starches and may decrease the absorption of fat from the intestine. Green tea also contains theanine which has a calming effect on the body while increasing energy. Typical dosage is three or four cups per day or a 300 to 400 mg capsule of green tea extract daily. Make sure that the product you are taking contains at least 390mg of the active EGCG component in your daily dosage.

There are many products that will combine some or all of these ingredients to provide a synergistic effect. Make sure that the product you are using provides standardized amounts of the active components. Remember the key hormone driving the fat gaining process is insulin. Western diets are typically high insulin releasing ones. Controlling blood sugar becomes crucial for anyone trying to manage their weight. Making sure that your food choices are drawn mainly from those with a low glycemic index and/or a low glycemic load will go a long way towards making any weight loss strategy a success.

Mario Alonzi, B.Sc., Manager of the Nature’s Source store in Mississauga

Managing weight is not easy. It is a life-long commitment. You need to re-look at your eating and lifestyle patterns and have a realistic goal. Start by planning short-term goals and look for weight loss in increments rather than focusing on the target weight and how long it is going to take to achieve it. This will only discourage you.

Why don’t fat cells disappear, already?

The truth of the matter is that over-consumption of calories promotes fat cell production. Fat cells are very influential in weight control because they are permanent. Once a fat cell is produced, it can gain or lose size but the number of fat cells never decreases. They refill readily so those who have more fat cells and lose weight generally regain weight more easily than those who have fewer fat cells.

Did you know that about 98% of people who lose weight will regain it back within a 5-year period?

Obesity can’t be cured, however, it can be successfully controlled through diet and regular physical activity. Here are some recommendations to help you with weight loss and weight management.

Weight-reducing strategies:

-Eat smaller, more frequent meals ( minimum 250-300 calories/meal)
-Plan a nutritional diet with roughly 300-500 calories lower than needed for your target weight and activity level (no lower than 1200 calories / day)
-Drink non-caloric fluids and lots of water
-Incorporate high fibre to keep you fuller for longer periods of time
-Include a minimum of 20 minutes a day of physical activity. This burns calories and increases metabolism
-Attitude is critical. Staying positive about achieving your goal will make you more successful

Keep learning

For more information, I recommend Dr. Joey Shulman’s book called “The Last 15”. It will show you how to change your old habits and reset your metabolic code within 30 days. It also explains further in detail why it’s crucial to incorporate low-glycemic index foods, lean proteins and essential fats for permanent weight loss and much more.

Jennifer Altamaniuk, RHN, is a holistic nutritionist and certified trainer, and has worked as a nutritionist at a gym. She has experience helping people with weight loss and meal planning. To set up a consultation, please contact Jennifer at the Mississauga store.