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Four Steps to Tackling Overweight

If you have been told that you are overweight or obese, know that you are not alone. In 2014, the World Health Organization (WHO) estimated that 39 percent of the worldwide adult population was overweight – 13 percent were obese.1 And in 2013, it was estimated that over 42 million of children globally were overweight.2 The concern with overweight and obesity isn’t just about weight. The World Health Organization (WHO) defines overweight and obesity as “abnormal or excessive fat accumulation that presents a risk to health. The health risks associated with excess fat are numerous and include diabetes, cardiovascular disease and reduced quality of life, among other negative repercussions.

Engaging in the battle to manage excess fat is a lifestyle change. Since the cause of obesity is “an energy imbalance between calories consumed and calories expended”1 , it’s about a healthy lifestyle and finding the right balance between the quantity and types of food and staying active. Thankfully this means there is a lot of personal choice. We’ve written some tips to help you start thinking about the lifestyle changes you can make to help the weight stay off.

  • Get moving! Start small with items like taking your dog for a walk around the block, parking your car at the far end of the parking lot, or taking the stairs. For more suggestions of things to do, check out this post from The Skinny on Low Cal. Movement is an important key to getting your metabolism a jump start.
  • Substitute your higher calorie food items for the low-calorie options. Visit here for ideas as to low-calorie meals and/or desserts.
  • Keep a food diary. If you are honest with yourself, a food diary provides you with accountability as to your daily intake and makes you stop and think before you eat. If you are looking for a food calorie calculator, please check out this one.
  • Everyone has a distracted or bad day but that’s not a reason to give up. Having realistic goals and setting a schedule will help you restart so you can keep working towards your goals.


  1. World Health Organization (WHO). Obesity and Overweight Fact Sheet. http://www.who.int/mediacentre/factsheets/fs311/en/. Accessed August 10, 2015.
  2. World Health Organization (WHO). Obesity and Overweight Fact Sheet. http://www.who.int/dietphysicalactivity/childhood/en/. Accessed August 10, 2015.
faq2Do you have questions about low-calorie sweeteners? Want to learn more about maintaining a healthy lifestyle? You asked and we listened. Our resident Registered Dietitians answered the most popular questions about low-calorie sweeteners.

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