Home > Diet & Fitness > Weight watching > Obesity and overweight GA_googleFillSlot("sitagitarectanletop");

The words obesity and overweight are generally used interchangeably. However their technical meanings are not identical. Overweight refers to an excess of body weight that includes all tissues, such as fat, bone and muscle.

Obesity refers specifically to an excess of body fat. It is possible to be overweight without being obese, as in the case of a body builder who has a substantial amount of muscle mass. It is possible to be obese without being overweight, as in the case of a very sedentary person who is within the desirable weight range but who nevertheless has an excess of body fat. However, most overweight people are also obese and vice versa. Men with more than 25 percent and women with more than 30 percent body fat are considered obese.

How much or how little food a person eats and how the food is metabolised or processed by the body is determined by several factors. So, losing weight is not simple. Yet many people persist in seeking simple cures to this complex health problem. Although lured by fad diets or pills that promise a quick and easy path to thinness, people get disappointed when they regain the lost weight.

There are no shortcuts

Losing weight sensibly and safely requires a multifaceted approach that includes setting reasonable weight-loss goals, changing eating habits and getting adequate exercise. Appetite suppressants (diet pills) or other products may help some people in the short term, but they are not a substitute for adopting healthy eating habits in the long term.

GA_googleFillSlot("sitagitarectanglebottom");

The first step in losing weight safely is to determine a realistic weight goal. A physician, dietician or nutritionist also can help you set a reasonable goal.

Moderation, Variety and Balance

After determining the reasonable weight, one must devise an eating plan based on the cornerstones of healthy eating - moderation, variety and balance. To lose weight, fewer calories should be consumed than expended; to maintain weight loss, the number of calories consumed and expended should be about the same.

Exercise

Regular exercise is important for overall health, as well as for losing and maintaining weight. A half hour or more of moderate physical activity on most days or preferably every day is ideal. The activity can include brisk walking, callisthenics, home care, gardening, moderate sports exercise and dancing. Regular exercise can help the body use up calories consumed daily, as well as burn off the excess fat. Weight-bearing exercises also help tone muscles and may reduce the risk of osteoporosis.