More than 60% of the adult Australian population is overweight or obese, with rates rising across all age and socioeconomic groups. Being overweight or obese significantly increases health risks, which shorten our lives and decrease our quality of life. Weight loss of 5-10% of body weight that is maintained long-term, is proven to provide significant health benefits.

Body Mass Index (BMI) Weight Categories

BMI (kg/m2) measurements are useful for population assessments, but are not always relevant for individuals due to differences in muscle mass.

BMI	Underweight	Healthy Weight Range	Overweight	Obese	Morbidly Obese
Value	<18.5	18.5-24.9	25-29.9	30-39.9	>40

Waist Circumference & Health Risk

A more useful indicator of health risk (due to excess body fat) is waist circumference, which indicates abdominal fat mass. Excess weight in this area is associated with increased risk of chronic illness as the adipose tissue in this area secretes harmful chemicals.

Waist Measurement Classifications	Slight Increase In Health Risk	Slight Increase In Health Risk	Substantial Increase In Health Risk
	Caucasian	Asian	All Nationalities
Men	>94cm	>90cm	>102cm
Women	>80cm	>80cm	>88cm

Health Risks of Obesity

Excess body weight is detrimental to health with obesity being a major risk factor for cardiovascular disease, Type 2 Diabetes and some cancers. Scientific research shows that a weight loss of 10% decreases diabetes-related deaths by >30% and obesity-related deaths by at least 40% whilst reducing blood pressure and improving cholesterol readings significantly.
Other health risks of excess body weight include osteoarthritis, GORD, sleep apnoea, kidney disease, respiratory disease, Gout, hormone and fertility problems, and depression.

Energy Balance & Physical Activity

Weight changes reflect a prolonged imbalance of ENERGY IN versus ENERGY OUT. Put simply, if you consume less energy (KJ) than you use, you will lose weight.

Basic Weight Loss Equation

Both sides of the equation need to be addressed. Reducing KJ intake without adequate physical activity will result in loss of muscle mass and reduced metabolic rate. Evidence shows that moderate to vigorous exercise for at least 1 hour per day is associated with long-term body fat reduction and weight loss. Remember, any physical activity is better than none. Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adult’s recommend 2.5 -5.0 hours of moderate intensity activity OR 1.5-2.5 hours of vigorous activity OR a combination of both, per week.

Dietary Approaches to Weight Loss

Dietary changes need to be able to be maintained and research shows that overly restrictive diets or fad diets may be nutritionally deficient and unsustainable. It is vital that any eating plan is consistent with dietary guidelines such as the “Australian Guide to Healthy Eating” (www.eatforhealth.gov.au). Seek advice from an accredited practising dietitian (APD) for tailored advice to support sustainable weight loss.
edications & Surgical Procedures

Your health care practitioner may recommend medication or surgical procedures for weight loss. Discuss supplements and complementary medicines with you GP prior to starting. Bariatric surgery has proven to be the most successful intervention for severe obesity, but may not be appropriate for everyone.

Successful Long-Term Weight Loss Tips

• Low added sugar, low fat & moderate protein intake
• Eat a nutritious breakfast every day
• Exercise regularly & reduce screen time/sedentary activity
• Monitor weight regularly ( weekly or fortnightly)
• Seek support from a health care professional (GP & APD)

Remember, long-term behavioural modifications and gradual healthy weight loss will lead to a healthier you.