An increasing number of Kiwis are either overweight or obese. This means many of us are at risk of heart disease, stroke and type-2 diabetes, which strike when our blood glucose and metabolism are out of control.

There are many reasons that some people have a tendency to put on weight, including diet, activity level, hormones, medications, stress and illness. Our bodies haven't changed much over the years, but we still have the genes that helped us store food in the good times to keep us alive during famines.

However, this survival technique is almost redundant today because most of us have access to plenty of food, so the more we eat, the more we store and the bigger we get.

The effect of excess weight

Our genetic tendency to store fat means insulin - one of the metabolism hormones that unlock our cells so they can get glucose as fuel - doesn't work as well. It leads to changes in our blood vessels, which can bring on disease.

On the rise in New Zealand is metabolic syndrome, a collection of risk factors that lead to chronic ill health when:

Excess unhealthy fat starts to cling around tummy organs and the waist expands.

Blood vessels stiffen and pressure rises.

Bad cholesterol blocks arteries and fatty chemicals called triglycerides increase.

Good cholesterol, which is valuable in balancing unhealthy cholesterol, reduces.

But the good news about metabolic syndrome is that it can be reversed.

When your waist goes west...

If your waistline expands, your risk of stroke, diabetes, kidney disease, blindness, arthiritis and heart attack increases. Being overweight may bring on:

Sleep apnoea

Infertility

Impotence          

Stress

8 ways to beat the bulge

We all know that to lose weight, our energy output must be greater than energy input. Here are a few more easy ways to help you trim down.

Create a Food, Mood and Action diary Each day, jot down in a notebook everything you eat, the way you feel and how much activity you do. The simple act of writing it down makes you more aware of whether you're sticking to your food plan and helps you identify
where you might be going wrong.

Make breakfast the most important meal of the day Try cereal brimming with fruit, nuts and low-fat yoghurt, or a poached egg on grainy bread and a cooked tomato garnished with a drop of olive oil. Research has found that fuelling your body in the morning reduces your tendency to overeat later in the day.

Read food labels It's not easy to do and you almost need a degree in science, but if you try to keep track of the kilojoules and fat you're consuming, you can make healthier choices.

Cut back the booze One gram of alcohol has 28kJ and a standard drink is anything containing 10g of alcohol whether it's beer, wine or spirits. Alcohol makes you hungry, so you lose control of your best diet intentions.

Practise portion control Trick yourself into believing you're eating the same amount for a meal by switching to a smaller plate. If you choose to eat three to four servings a week of red meat, make sure your choice is lean and no larger than the palm of your hand.

Eat at the dining table Research has found that those who eat at the dinner table go for a healthier array of foods, including more fruit and vegetables. It also means you're less likely to overeat, which tends to happen if you sit in front of the TV.

Make the greengrocer your best friend Too often we eat food our grandparents wouldn't recognise. Be bold and make fruit and vegetables your main ingredients. They'll fill you up and leave less room for junk food.

Buy a pedometer to measure your steps Make sure your steps add up to 10,000 a day. If you have limited time, make use of repeated 10-minute segments where you walk comfortably for two minutes then increase your pace so you can still talk but certainly can't sing. It burns fat and is a winner for your health.

How to keep the weight off

Maintaining your weight is the hardest part of a weight-reduction plan. It's important to appreciate what you've achieved and have a reasonable weight goal for the future.

During the maintenance period, you need to balance what you eat, your exercise plan and the way you feel. To keep the weight off, you'll need to:

Pick a realistic weight range Work this out with your doctor or dietitian and don't be too hard on yourself. Losing just 10 per cent of your weight over a year will halve your risk of developing chronic diseases.

Eat regularly Snacks such as apples, low-fat yoghurt and vegie soup are great hunger-busters.

Drink a glass of water Thirst can sometimes be mistaken for hunger, so drinking a glass of water before you sit down to eat fills you up and can quench your desire to overeat.