Getting into shape

The best advice for weight control is: Good eating habits and regular, moderate exercise.

Today, nearly two-thirds of women in the United States are overweight. Being overweight can cause serious health problems. This is why weight control is so important for your health and happiness.

Weight control is not about finding the "right" diet, it's about long-term commitment to good eating habits and regular exercise. In addition to looking good, maintaining a healthy weight can make you feel happier and healthier and, more importantly, it can help prevent health problems.

What is a healthy weight?

It's important to remember that there's no "perfect weight," no matter what you've read in the glossy magazines. Women come in various shapes and sizes, and there is no ideal dress size. What does matter is how much of your body weight is fat. The body mass index (BMI) compares a woman's weight to her height to see if she is overweight (why not check out your BMI? Go to www.acog.org). A BMI between 19-24.9 is a normal amount of body fat. However, a BMI between 25-29.9 means that you're overweight, and a score of 30 or higher means you're obese.

Our body shape also shows us whether we have an excess amount of fat. If you have a large amount of fat in the abdomen area (known as an "apple shape"), this is believed to be a greater health risk than a large amount of fat in your hips or thighs ("pear shape"). To check your body shape, measure around your waist when you're standing up. Make sure you're relaxed, and don't breathe in! Then measure around your hips in the largest area.

If your waistline is the same size or larger than your hips, you are an "apple shape." This means you have a greater risk of health problems, such as diabetes and heart disease.

Why am I overweight?

When women are overweight there are usually two main reasons:

• Eating too much
• Not enough exercise–or no exercise!

Whether you're running a marathon or watching TV, you need energy (calories). Food labels often have a calorie count. This measures how much "fuel" is in a certain food. When your body doesn't need fuel, it stores the extra calories as body fat, which is how you can become overweight.

There are other factors which might lead to weight gain:

• Age It's common to weigh more as you grow older but, unless you gain an excessive amount of weight, this shouldn't cause health problems.
• Pregnancy When you're pregnant, you tend to put on weight (on average, between 25-35 pounds), and you may not be able to lose it once you've given birth. If this happens with each pregnancy, your weight can add up.
• Metabolism Some women have a hard time with diet and exercise because of their metabolism (how your body burns energy). If you have a slow metabolism, it can take more time, effort and will power to lose weight.

Can I lose weight?

Of course you can! Weight loss is a long-term commitment to good eating habits–healthy food and small portions–and regular exercise.

Avoid "yo-yo" and "on-and-off" diets. While you may lose weight, it's not good for your health, and you'll pile on the pounds as soon as you've finished the diet. What a waste of time!

Your doctor, nurse or a nutritionist can create a weight loss plan for you. If you also want emotional support, talk to your health care team about support groups or counseling services.

Diet: Counting calories

It's useful to keep a food diary, and record whatever you eat and drink. You'll need to record:

• How much of each food and drink you consume (e.g. what size portion of chips, a small, medium or large cappuccino?)
• The time you eat and drink
• Where you are (e.g. in a restaurant, in a fast-food restaurant, at your desk)
• Whether you're alone or with someone else (e.g. if you're with a family member, friend or colleague)
• What you're doing (e.g. watching TV)
• How you feel (e.g. sad, happy, angry)

This can help you to find patterns in your eating habits. You might be surprised!

Remember, it's important to have a balanced diet. This includes carbohydrates, protein, fiber, vitamins, minerals and water.

Fat is also important for a balanced diet. However, before you reach for another chocolate bar, it does lead to weight gain and high levels of cholesterol. Try to eat "natural fats"–milk, yogurt and cheese–and make sure it's not more than 20-30% of your total food intake.

Exercise: Take on the treadmill

About two-thirds of women who lose weight without exercise put it back on within a year. This is because weight-loss diets slow down your metabolism, and it then takes a long time to burn fat and lose weight. Regular exercise can speed up your metabolism and, in addition, it can strengthen and tone your muscles. Not bad, eh?

To lose weight, you need to exercise 60-90 minutes most days of the week. Aerobic exercise, such as jogging, swimming or cycling, is effective for weight loss.

When you exercise, fat is replaced with muscle. This weighs more than fat, and you may not notice much weight loss in the first few weeks. Don't feel discouraged! You'll be healthier and happier, and it's not long before your clothes feel looser and your scales go down, down, down…

Finally…

The best advice for weight control is: Good eating habits and regular, moderate exercise. It's important to avoid becoming obsessed with food and dieting–if you are underweight, this can be just as harmful for your physical and mental health. Remember to eat a healthy, balanced diet, and adopt a more active lifestyle. You'll enjoy the long-term benefits for the rest of your life!