Weight Loss

· OVERWEIGHT AND OBESITY FACTS
What are overweight and obesity?

Overweight refers to an excess of body weight compared to set standards. Obesity refers specifically to having an abnormally high proportion of body fat. A person can be overweight without being obese, as in the example of a bodybuilder or other athlete who has a lot of muscle. However, many people who are overweight are also obese.

Overweight and Obesity are known risk factors for:

Diabetes Heart disease Stroke Hypertension Sleep apnea and other breathing problems Gallbladder disease Osteoarthritis (degeneration of cartilage and bone joints)

high blood cholesterol complications of pregnancy menstrual irregularities hirsutism (presence of excess body and facial hair) stress incontinence (urine leakage caused by weak pelvic-floor muscles) psychological disorders such as depression increased surgical risk

Obesity is also associated with

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· Prevalence statistics related to overweight and obesity

The statistics presented here are based on the following definitions unless otherwise specified:
overweight = BMI> 25 to < 30; obesity = BMI > 30.

Q: How many adults are overweight?
A: Nearly two-thirds of U.S. adults are overweight (BMI > 25, which includes those who are obese).

· All adults (20+ years old): 129.6 million (64.5 percent)

· Women (20+ years old): 64.5 million (61.9 percent)

· Men (20+ years old): 65.1 million (67.2 percent)

Q: How many adults are obese?
A: Nearly one-third of U.S. adults are obese (BMI > 30)

· All adults (20+ years old): 61.3 million (30.5 percent)

· Women (20+ years old): 34.7 million (33.4 percent)

· Men (20+ years old): 26.6 million (27.5 percent)

Q: How many adults are at a healthy weight?
A: Less than half of U.S. adults have a healthy weight (BMI > 18.5 to < 25)

· All adults (20-74 years old): 67.3 million (33.5 percent)

· Women (20-74 years old): 36.7 million (35.3 percent)

· Men (20-74 years old): 30.6 million (31.8 percent)

Q: What is the prevalence of overweight and obesity in minorities?
A: The age-adjusted prevalence of combined overweight and obesity (BMI > 25) in racial/ethnic minorities—especially minority women—is generally higher than in whites in the United States.

· Non-Hispanic Black women: 77.3%

· Mexican American women: 71.9%

· Non-Hispanic White women: 57.3%

· Non-Hispanic Black men: 60.7%

· Mexican American men: 74.7%

· Non-Hispanic White men: 67.4%

Q: What is the prevalence of diabetes in people who are overweight or obese?
A: Among people diagnosed with type 2 (noninsulin-dependent) diabetes, 67 percent have a BMI > 27 and 46 percent have a BMI > 30.
About 17 million people in the U.S. have type 2 diabetes, accounting for more than 90 percent of diabetes cases. An additional 20 million have impaired glucose tolerance, sometimes called pre-diabetes, which is a strong risk factor for developing diabetes later in life. An estimated 70 percent of diabetes risk in the U.S. can be attributed to excess weight.

Q: What is the prevalence of hypertension (high blood pressure) in people who are overweight or obese?
A: The age-adjusted prevalence of hypertension in overweight U.S. adults is :

· 22.1 percent for men with BMI ? 25 and < 27;

· 27.0 percent for men with BMI > 27 and < 30;

· 27.7 percent for women with BMI > 25 and < 27;

· 32.7 percent for women BMI > 27 and < 30.

In comparison, the prevalence of hypertension in adults who are not overweight (BMI <25) is 14.9 percent for men and 15.2 percent for women. The prevalence in adults who are obese (BMI > 30) is 41.9 percent for men and 37.8 percent for women.17 (Hypertension is defined as mean systolic blood pressure > 140 mm Hg, mean diastolic > 90 mm Hg, or currently taking antihypertensive medication.)

Q: What is the prevalence of high blood cholesterol in people who are overweight or obese?
A: The age-adjusted prevalence of high blood cholesterol (> 240 mg/dL) in overweight U.S. adults is:

· 19.1 percent for men with BMI > 25 and < 27;

· 21.6 percent for men with BMI > 27 and < 30;

· 30.5 percent for women with BMI > 25 and < 27; and

· 29.6 percent for women BMI > 27 and < 30.

In comparison, the prevalence of high cholesterol in adults who are not overweight (BMI <25) is 13.0 percent for men and 13.4 percent for women. The prevalence for adults who are obese (BMI > 30) is 22.0 percent for men and 27.0 percent for women.

Q: What is the prevalence of cancer in people who are overweight or obese?
A: While direct prevalence information is not available, a recent study found that people whose BMI was 40 or more had death rates from cancer that were 52 percent higher for men and 62 percent higher for women than rates for normal-weight men and women..
In one study (the Nurses’ Health Study), women gaining more than 20 pounds from age 18 to midlife doubled their risk of breast cancer, compared to women whose weight remained stable.

Q: What is the mortality rate associated with obesity?
A: Most studies show an increase in mortality rate associated with obesity (BMI > 30).
Obese individuals have a 50 to 100 percent increased risk of death from all causes, compared with normal-weight individuals (BMI 20–25).

· Most of the increased risk is due to cardiovascular causes.

· Life expectancy of a moderately obese person could be shortened by 2 to 5 years.

· White men between 20 and 30 years old with a BMI > 45 could shorten their life expectancy by 13 years;

· White women in the same category could lose up to 8 years of life.

· Young African American men with a BMI > 45 could lose up to 20 years of life; African American women, up to 5.

Q: What is the cost of overweight and obesity?
A: Total cost: $117 billion, Direct cost: $61 billion,* indirect cost: $56 billion (comparable to the economic costs of cigarette smoking)

Q: What is the cost of heart disease related to overweight and obesity?
A: Direct cost: $8.8 billion (17 percent of the total direct cost of heart disease, independent of stroke)

Q: What is the cost of type 2 diabetes related to overweight and obesity?
A: Total cost: $98 billion (in 2001)

Q: What is the cost of osteoarthritis related to overweight and obesity?
A: Total cost: $21.2 billion, Direct cost: $5.3 billion, Indirect cost: $15.9 billion

Q: What is the cost of hypertension (high blood pressure) related to overweight and obesity?
A: Direct cost: $4.1 billion (17 percent of the total cost of hypertension)

Q: What is the cost of gallbladder disease related to overweight and obesity?
A: Total cost: $3.4 billion, Direct cost: $3.2 billion, Indirect cost: $187 million

Q: What is the cost of cancer related to overweight and obesity?
A: Based on the type of cancer:

· Breast cancer: Total cost: $2.9 billion, Direct cost: $1.1 billion, Indirect cost: $1.8 billion

· Endometrial cancer: Total cost: $933 million, Direct cost: $310 million, Indirect cost: $623 million

· Colon cancer: Total cost: $3.5 billion, Direct cost: $1.3 billion, Indirect cost: $2.2 billion

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Count your calories

You need to know what you are eating
Knowing how much calories, fat and carbohydrate in each item of your daily diet is considered one of the most important components of your diet.

The next few tables will show the most common food item we eat daily with the calories count for each.

FAST FOOD

Item name	Calories Kcal / 100g	Carbohydrate G / 100 g	Fat G / 100g	Usual unit Serving / size	Calories / serving
Big Mac	229	20	10	One big Mac	492
Cheese Burger Burger King (BK)	269	30	13	One Cheese Burger	379
Chicken Drum Stick (BK)	296	10	18	One drum stick	195
Fries / medium	294	36	71	One medium size	294
Hamburger McDonald	235	30	71	One Hamburger	254
Pizza Dominos / 9.5 “	259	29	10	One slice	171

CEREALS

Item name	Calories Kcal / 100g	Carbohydrate G / 100 g	Fat G / 100g
Brown Flakes	320	66	2.5
Corn Flakes	370	84	0.8
Rice Krispies	380	87	1
Shredded Wheat	325	65	2.1
Special K	369	74	1

MEAT & CHICKEN

Item name	Calories Kcal / 100g	Carbohydrate G / 100 g	Fat G / 100g	Usual unit Serving / size	Calories / serving
Bacon / Baked	257	-	159	-	-
Beef Sausage	252	7	18	One sausage / 60g	151
Pork Sausage	304	9.8	23.8	One Sausage / 24g	73
Chicken Breast / roasted	171	1.7	6.5	One breast / 200g	342
Chicken breast / Skinless	116	-	3.2	One breast / 140g	162
Fillet Steak / cooked	191	-	8.5	20g	54
Ham / cooked / sliced	118	-	3.3	Slice / 30g	35
Kebob	255	7	17	Serving 168g	429
Lamb Chops	246	-	18	28g	69
Pork Chops	260	-	16	28g	73
Roast Beef	136	-	3.6	Slice / 35g	50
Roast Lamb	237	-	13.6	28g	67

BREAD

Item name	Calories Kcal / 100g	Carbohydrate G / 100 g	Fat G / 100g	Usual unit Serving / size	Calories / serving
Bagel / Plain	254	10.6	1.7	One bagel / 85g	216
Baguette / French	240	49	1.2	One / 150g	360
Bread Roll / White	280	57	2.3	Roll / 50g	140
Brown Bread	218	44	2	Slice	74
Cake / Flakes	439	54	22	-	-
Danish Pastry	428	45	26	One Danish / 67g	287
Pitta Bread	262	51	1.9	One / 56g	140
Doughnut	287	57	4	One / 49g	140
Toast / White	256	57	1.6	Slice / 33g	88

FRUITS

Item name	Calories Kcal / 100g	Carbohydrate G / 100 g	Fat G / 100g	Usual unit Serving / size	Calories / serving
Apples / Raw	47	11.8	0.1	One apple / 112g	53
Orange	37	8.5	0.1	One Orange / 160g	59
Banana	95	23	0.3	One / 150g	143
Avocado	190	1.9	19.5	One 145g	265
Grapes	60	15	0.1	One serving / 50g	30
Kiwi	49	10	0.5	One serving / 28g	14
Melon / Raw	24	5.5	0.1	One serving / 28g	7
Strawberries	25	5.7	0.1	One serving / 28g	7

VEGETABLES

Item name	Calories Kcal / 100g	Carbohydrate G / 100 g	Fat G / 100g	Usual unit Serving / size	Calories / serving
Baked Potato	136	31	0.2	Jacket Potato	245
Mashed Potato	19	2.8	0.3	Serving / 100g	19
Broccoli / Boiled	24	1.1	0.8	Serving / 30g	7
Cabbage / Boiled	15.3	2.2	0.3	Serving / 135g	21
Carrots / boiled / salted	22	44	0.4	Serving / 60g	13
Celery / raw	6.4	0.8	0.2	Serving / 40g	2
Lettuce	13	0.8	0.3	Serving / 28g	3.7
Mushroom / fried	157	0.3	16.2	Serving / 28g	44
Onion / raw	30	5.9	0.2	Serving / 28g	8.4
Peas / Canned	53	9	0.6	Serving / 60g	32