In South Africa, at least 29% of men and 57% of women are overweight or obese. Overweight or obesity affects not only your quality of life, but is associated with an increased risk of disease, such as diabetes, heart disease and cancer.

Dairy products are often cut out of the diet because people wrongly believe that they are fattening. However, research shows that calcium and protein may contribute to weight loss and weight maintenance through its impact on energy metabolism. Dairy products are a source of calcium and protein. Research has shown that a high calcium diet stimulates fat break-down, helps prevent fat storage and increases the amount of energy you use up. Three servings of low-fat dairy products can form part of a kilojoule-restricted diet while maintaining muscle mass.

Now is the perfect time to start making the right choices for a healthier body

The Body Mass Index (BMI) is a calculation that can be used to determine how healthy your body weight is. First multiply your height (in meters) by your height (in meters). Then divide your weight (in kilograms) by this number.

BMI as a healthy weight indicator:

**NOTE: BMI may overestimate weight classification in people with very muscular builds

Another way to determine how healthy you are is to measure your waist. Using the following as a guide, work out how much unhealthy fat you are carrying around your waist area.

A larger waist, indicating excess weight, can lead to diseases such as cardiovascular disease which in turn can lead to heart attack.

Healthy weight involves maintaining a balance between exercise and food intake

References

Zemel, MB, et al. 2005. Int J of Obesity. 29(4): 341-347.
Zemel, MB. 2004. J of Clin Nutr. 70: 342-343.
Zemel, MB, et al. 2002. J of Clin Nutr. 70: 342-343.