Obesity is a complex disease involving an excessive amount of body fat. Obesity isn't just a cosmetic concern. It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.

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Complications:

People with obesity are more likely to develop a number of potentially serious health problems, including:

• Heart disease and strokes. 

  • Obesity makes you more likely to have high blood pressure and abnormal cholesterol levels, which are risk factors for heart disease and strokes.

• Type 2 diabetes.

  •  Obesity can affect the way your body uses insulin to control blood sugar levels. This raises your risk of insulin resistance and diabetes.

• Certain cancers. 

  • Obesity may increase your risk of cancer of the uterus, cervix, endometrium, ovary, breast, colon, rectum, esophagus, liver, gallbladder, pancreas, kidney and prostate.

• Digestive problems. 

  • Obesity increases the likelihood that you'll develop heartburn, gallbladder disease and liver problems.

• Gynecological and sexual problems. 

  • Obesity may cause infertility and irregular periods in women. Obesity also can cause erectile dysfunction in men.

• Sleep apnea. 

  • People with obesity are more likely to have sleep apnea, a potentially serious disorder in which breathing repeatedly stops and starts during sleep.

• Osteoarthritis. 

  • Obesity increases the stress placed on weight-bearing joints, in addition to promoting inflammation within the body. These factors may lead to complications such as osteoarthritis.

• Depression

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There are thousands of different websites and resources on the internet with information on how to lose weight- some good, some misleading, and some with even terrible advice. The purpose of this webpage is to provide a simple, basic, approach to losing weight.

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ARE YOU OVERWEIGHT OR OBESE?  

Find out HERE. Input your height and weight to find out your Body Mass Index (BMI). This is a standardized ratio of your weight to height. Generally, a BMI of over 25 is “overweight”, while over 30 is “obese”.

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THE BASICS OF WEIGHT LOSS:

Weight loss (and weight gain) are the result of unequal balance of energy. “Energy” is measured as “calories”.

 

BASIC POINTS:

• To lose weight, you must burn more energy (calories) than you eat in a day.

• The opposite is also true. If you eat more calories than you burn in a day, then you will gain weight.

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• You burn calories in two ways:

  • Just to live your body uses energy to breath, to make your heart beat, and to digest food. You are even burning small amounts of energy to do these things while you sleep. This is called your Basal Metabolic Rate (aka “BMR”).

  • You burn additional calories through day by physical activity. This includes formal exercise, but it also includes basic activities like walking or bending over to pick something up.

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• You take IN calories through food and drinks during the day.

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CALORIES OUT:

BASAL METABOLIC RATE:

As above, everyone has a Basal Metabolic Rate (BMR). This is the minimum amount of energy your body requires each day simply to live.

Your BMR depends on many factors, including your age and sex. As you get older, your metabolism slows down (your BMR goes down). Furthermore, men tend to have a higher metabolism (BMR) than women.

CLICK HERE for a calculator to get an idea about your own BMR.

 

ACTIVITY LEVEL & EXERCISE:

In addition to your Basal Metabolic Rate, you also burn calories from your daily physical activity.

This will largely depend on what type of job you have, how you spend your days, and how much exercise you get.

• If you spend most of your day sitting at a desk job or watching TV, you will not burn many calories.

• If you do a lot of manual labor or a lot of walking through your day, you will burn more calories.

• If you add formal exercise to your weekly routine, you will burn even more calories!

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Click HERE for calculators that will estimate how many calories you burn in a day based on your activity level.

If you are wondering how many calories you burn doing a specific activity or exercise, here are a few calculators you can use: My Fitness Pal or Health Status.

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You can track your steps and activity using pedometers or gadgets like a Smart watches, FitBits to track your steps, activities, and calories burned.

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CALORIES IN:

As above, pretty much every single thing you eat and drink through your day counts as calories IN (except for things like water, black coffee, or zero-calorie drinks).

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To find out how many calories are in the foods you eat, here are a few calculators you can use: CaloriesCount.com, Lose it.

Today, most foods have labels on them that tell you how many calories are in them.

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PUTTING IT ALL TOGETHER:

You now know how to calculate how many calories you burn in a day and how many calories you eat.

To lose weight, all you have to do is eat less than you burn!

Aim to eat 500-1000 calories LESS than you burn per day, and that should result in a weight loss of 1-2 pounds per week.

 

For example, if you calculate that you burn 2000 calories in your average day, you need to eat no more than 1500 calories/day in order to lose 1 pound per week.

 

Keeping a detailed daily Food Log is ESSENTIAL!  Do not try to just guess how many calories you eat each day. You need to track the specific amounts of foods and calories you eat – every little bite, every drink, even the condiments or dressings you add to your foods. You may be surprised just how quickly those calories add up in a day!  Remember to be honest too. Otherwise, you are only cheating yourself!

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Apps that you can use to track your caloric intake ex. My Fitness Pal, Lose It, or WeightWatchers Mobile.

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IMPORTANT POINTS:

• Healthy weight loss that you will keep off takes time. Think of your weight loss journey as a marathon rather than a sprint. You should expect to lose no more than 1-2 pounds per week.

• Weight Loss is 80% diet and 20% exercise.

• You do not have to be an intense athlete to lose weight. Eating right is the main thing. As you can calculate above,  to lose 150 calories it is much easier to simply not eat 2 cookies, rather than go jogging for 15 minutes.

• Healthy eating is more than just counting calories. For example, it is also important to have a balance of protein, carbohydrates, and fats. However, that goes beyond the scope of this page.

• If you are truly following the above advice, but feel you are not losing as much weight as you should be, please do not get discouraged. Recent studies are showing that some people actually do not burn calories the same way as the basic math suggests. Stick with it and you will keep losing weight!

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Medications:

•  Saxenda

• Wegovy

• Contrave

• Orlistat 

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Surgical Options:

• Bariatric surgery 

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