You’ve probably heard that obesity contributes to high cholesterol, high blood pressure, hypertension and diabetes among women. It’s also a major risk factor for coronary heart disease, which can lead to heart attack and stroke.

Alarmingly, someone who is 40 percent overweight is twice as likely to die prematurely as an average weight person. This is a risk factor we need to get under control. The first step is to define what overweight means. Being overweight is when you have an excess proportion of total body fat. You’re overweight if your weight is about 10 – 15 percent more than what it should be. Anything higher than that is considered obese.

How is body fat measured?

Determining your Body Mass Index (BMI) is a useful way to recognize if you are overweight. Here’s how to do it: Multiply your weight in pounds by 703. Divide that number by your height in inches, and then divide that number by your height in inches again. In studies by the National Center for Health Statistics:

• BMI values less than 18.5 are considered underweight.
• BMI values from 18.5 to 24.9 are normal.
• Overweight is defined as a BMI of 25 to 29.
• Obesity is defined as a BMI of over 30.

What are the causes of obesity and weight gain?

It is particularly important for women to notice where their weight gain is concentrated. A waistline weight gain in women may raise the risk for health problems. Causes of obesity and being overweight include:

• Age – As you get older, your body’s metabolism slows and your required calorie intake is lower.
• Gender – Women tend to be more overweight then men and are affected by post menopausal weight gain.
• Genetics – Obesity and thinness tend to run in the family, but this does not mean that you are predisposed to obesity. Exercise and eating right can help!
• Physical activity – It’s vitally important to keep active. This helps decrease appetite while increasing metabolism.
• Psychological factors – Binge eating affects 30 percent of obese individuals. Boredom, sadness and anger also contribute to eating habits.
• Medication – Certain drugs may cause excessive weight gain.

How can I live a healthy lifestyle?

The best way to fight against being overweight or obese is to stay active, eat right, and lower your blood cholesterol level. In order to achieve a healthy diet, I always tell my patients to shop along the outsides of the supermarket. This is where the fruits, vegetables, fresh poultry, lean meats, dairy and whole grains are kept. Stay away from the center aisles where the processed food is shelved.

And if you can’t get to the gym, try to incorporate more exercise into your daily life. Park your car farther away or walk to pick up lunch on your break instead of having it delivered. By wearing a pedometer and aiming for 10,000 steps a day, you can assure that you are meeting your exercise goals.

The good news is that losing a small amount of weight can reduce your chances of developing heart disease or a stroke. Reducing your weight by 10% can decrease your chance of developing heart disease. Talk to your doctor before starting any diet or exercise plan to make sure it’s something that’s best for you.