Beat obesity and boost your wellbeing

One in three New Zealand adults is classified as obese, according to figures from the Ministry of Health, and it's a condition that impacts men more than women later in life.

Obesity is more prevalent in women from the ages of five to 34, but after 35, it's more common for men to be obese.

And this excess weight is a big deal for our health. Obesity is associated with a raft of conditions including Type 2 diabetes, hypertension, coronary heart disease and congestive heart failure, several common cancers, osteoarthritis (degenerative joint disease), stroke, anxiety and depression and sleep apnoea.

As part of our men's health series, we are exploring what you need to know about obesity and how to prevent it from negatively impacting your wellbeing.

How do I know if I'm obese?

For a long time, we've used body mass index (BMI), a calculation involving an individual's weight and height, to determine healthy weight ranges. A healthy BMI is considered to be between 20 and 25. A person with a BMI of 25 or more is considered overweight, while a BMI of 30 or more is obese.

Visit this online calculator to work out your BMI.

While BMI is a useful measurement for most adults, it is only an estimate and does not consider age, ethnicity or gender, or differentiate between body fat and muscle mass. BMI should be considered alongside waist circumference (which helps to assess risk by measuring the amount of fat carried around an individual's middle) and other risk factors. If your BMI falls into an unhealthy range, talk to your GP or health professional to get a better idea of the extent of the problem.

Winning at weight loss

If you have jumped on the scales and seen a number you (or your doctor) don't like, your first step is to look at your diet.

There is no one best weight-loss diet – it's more about choosing healthy foods you feel will work for you. You might lose weight fast when you first begin watching what you eat. That will slow down as time passes, but that's okay because steady weight loss is considered the healthiest way to lose weight.

Here are a few tips to help you get started.

Cut calories

If you like facts and figures, tracking your calorie intake might be the way to go. Keep a food diary so you can work out how many calories there are in what you eat and drink, then cut back. That might mean eating less or consuming different types of food and drink. You and your healthcare professional can decide how many calories you need each day to lose weight. A typical amount is 1,200 to 1,500 calories for women and 1,500 to 1,800 for men.

Eat less, feel full

Some foods, such as desserts and cakes, fat-laden snacks and alcoholic drinks, contain lots of calories and few nutritional benefits so they won't fill you up. Food that is high in protein and wholefood ingredients will leave you feeling satisfied and less likely to crave unhealthy options. That's why Te Atatu Toasted cereals are a great choice – they are packed with wholefoods, not cheap filler ingredients, and are high in protein and low in sugar. Plus, you get a portion spoon to ensure you don't overeat. Serve it with some yoghurt to increase your protein intake in the morning and set yourself up for healthy eating all day.

Make healthier choices

Try increasing plant-based foods in your diet, including fruits, vegetables, and whole grains. Lean sources of protein are great – beans, lentils and soy, fish, chicken breast and lean red meat (occasionally). Eat small amounts of fats, and ensure they come from heart-healthy sources, such as olive, canola and nut oils. Limit high-carbohydrate and full-fat foods – white bread, white rice, pasta, potato, pastries, chips and crackers, cheese and alcoholic or sweetened beverages, such as soft drinks and juice, can all contribute to weight gain if eaten too frequently.

Move your body

Alongside eating well, getting more exercise will help you return to a healthy weight range or prevent obesity.

If you haven't exercised in a while, take it easy to start with. Aim for moderate activity three times a week. Walking is a good option – all you need is a pair of supportive shoes and some comfortable activewear. If you find it hard to get motivated to get out of the door, arrange to walk with a mate or download an interesting podcast to listen to.

Swimming is another exercise option – it's easy on your joints, which can be important if you are carrying extra weight, and with summer just around the corner, it's a great way to cool off.

Cycling, whether outdoors or on a stationary bike, will also raise your heart rate and burn calories without putting too much stress on your body.

Look at ways to get incidental exercise during the day – take the stairs instead of the elevator, park further away from your destination or walk or ride to the shops for those few extra bits and pieces rather than jumping in the car. Think about getting a pedometer or a smart watch or using the step counter feature on your phone and challenge yourself to reach a movement goal. Some people like to aim to do 10,000 steps a day.

Losing weight can seem daunting, but if you focus on small changes and take it one step at a time, it's achievable at any age.