DIET AND WEIGHT MANAGEMENT: CONTROLLING OBESITY IN THE WORKPLACE

Millions of Americans are fighting the battle against obesity — a health issue that can result in adverse or even fatal health outcomes, staggering health care costs, and reduced workplace productivity. It is important to remember that obesity goes beyond individual lifestyle choices, but that everyone can work to control this problem on a daily basis both in the workplace — where employers have an opportunity to provide a supportive environment that enables healthy lifestyle choices — and in the home. The CheckList below provides several steps employers and employees can take to fight obesity.

Action Areas	Employers	Employees
For All Employers and Employees
Educational Employers and employees alike should learn the basic principles of attaining and maintaining healthier weight.	· Implement a workplace wellness program that provides mechanisms to aid employees in adopting healthy lifestyles. · Encourage the formation of an employee wellness team. · Provide educational material on the health risks of being overweight. · Provide materials on how to eat healthier. · Post a listing of calories expended for common activities such as walking, swimming, bicycling and running.	· Participate in workplace wellness activities and read the educational material provided by your employer. · If your employer offers employee wellness teams, join the team! · Carefully read the nutritional and caloric content information on food labels.
Work Environment and Physical Activity Employers can make the work environment a setting for policy changes that will lead to more physically active employees.	· Investigate alternative work schedules to minimize fatigue which can contribute to unhealthy eating habits. · Consider having at least one casual dress day a week. A recent study found that when employees dressed casually, they were more physically active. · Encourage the use of stairways instead of elevators by placing signs near the elevator and stairs highlighting the health benefits of stair use. Ensure that stairways are accessible and are properly illuminated. · Discourage employees from eating at their desks. Even a short walk to the cafeteria/lunch room can be helpful. · Support physical activity breaks during the work day. · Allow employees enough time for lunch so that they can walk or use the gym.	· If stressed, do deep breathing exercises and practice these techniques instead of reaching for food. · Wear comfortable shoes for walking. · Use the stairs instead of an elevator whenever possible throughout the day. · If possible, walk or bike to work. If you must drive, park your car in a spot farthest from the entrance to benefit from walking the extra distance. · During breaks, get up and walk around the office or exercise. There are a variety of exercises that you can do at your desk. · Walk at lunch — form an office walking club.
Food Choices Employers can help promote sensible eating habits.	· Offer appealing, healthy choices in cafeterias and/or vending machines. · Provide nutritional information for cafeteria selections. Smaller employers should encourage healthier food and beverages in cafeterias or vending machines. · Provide healthier snacks at meetings and other employee events. For example, serve fruit, popcorn and low-fat yogurt. · Provide bottled water in the vending areas or cafeteria.	· Request healthier food choices be served in the cafeteria and provided in vending machines. · Make fruit and other low calorie, nutrient-rich products your food of choice. · Make healthier selections at fast food restaurants, such as salads with low-calorie dressings. · Drink water instead of soft drinks or other high sugar beverages.
For large to mid-size employers
	· Consider offering memberships or discounts to health clubs. · Offer wellness classes on nutrition, exercise and weight management. · Provide worksite walking paths and bike racks.	· Utilize health club memberships offered by employers. · Enroll in exercise, nutrition and/or weight management classes.
GENERAL GUIDANCE
	· Before starting a diet and/or exercise program, consult with your physician. If you experience a sudden weight gain or loss, see your doctor immediately. · Have a glass of water before meals to fill your stomach and reduce your desire for food. · Avoid purchasing high-caloric or high-sugar food items. Have fruit, vegetables and healthy snacks readily available in the home. · Eat dinner as early as possible. Calories will have more time to burn off prior to bedtime. · Limit your portion size when eating at home or in a restaurant, and never supersize your food order. · Do not drive to places that are within easy walking distance. Walking helps to control weight. · Get off the couch and start walking or become involved in a sport or other activity such as gardening. Make it your goal to engage in at least 30 minutes of moderate physical activity each day. · Exercise with a friend — it's more fun and motivating!

DIET AND WEIGHT MANAGEMENT:

DIETING AND GALLSTONES

What Are Gallstones?

Gallstones are clusters of solid material that form in the gallbladder. The most common type is made mostly of cholesterol. Gallstones may occur as one large stone or as many small ones. They vary in size and may be as large as a golf ball or as small as a grain of sand.

Experts estimate that 10 percent to 15 percent of people in the United States have gallstones — as many as 42 million Americans. Most people with gallstones do not know that they have them and experience no symptoms. Painless gallstones are called silent gallstones. Sometimes gallstones can cause abdominal or back pain. These are called symptomatic gallstones. In rare cases, gallstones can cause serious health problems. Symptomatic gallstones result in about 800,000 hospitalizations and more than 500,000 operations each year in the United States.

What Causes Gallstones to Develop?

Gallstones develop in the gallbladder, a small pear-shaped organ located beneath the liver on the right side of the abdomen. The gallbladder is about three inches long and one inch wide at its thickest part. It stores and releases bile into the intestine to help digestion.

Bile is a liquid made by the liver. It contains water, cholesterol, bile salts, fats, proteins and bilirubin (a bile pigment). During digestion, the gallbladder contracts to release bile into the intestine, where the bile salts help to break down fat. Bile also dissolves excess cholesterol.

According to researchers, cholesterol gallstones may form in several ways, such as:

· When bile contains more cholesterol than it can dissolve

· When there is too much bilirubin or other substance in the bile that causes cholesterol to form hard crystals

· When there are not enough bile salts to break down fat

· When the gallbladder does not contract and empty its bile regularly

What Are the Symptoms of Gallstones?

Some common symptoms of gallstones or gallstone attack include:

· Severe pain in the upper abdomen that starts suddenly and lasts from 30 minutes to many hours

· Pain under the right shoulder or in the right shoulder blade

· Nausea or vomiting

· Indigestion after eating high-fat foods, such as fried foods or desserts

Is Obesity a Risk Factor for Gallstones?

Obesity is a strong risk factor for gallstones, especially among women. People who are obese are more likely to have gallstones than people who are at a healthy weight. Obesity in adults can be defined using the body mass index (BMI), a tool that measures weight in relation to height. The table below shows how the BMI calculation works. A BMI of 18.5 to 24.9 refers to a healthy weight, a BMI of 25 to 29.9 refers to overweight and a BMI of 30 or higher refers to obesity.

As BMI increases, the risk for developing gallstones also rises. Studies have shown that risk may triple in women who have a BMI greater than 32 compared to those with a BMI of 24 to 25. The risk may be seven times higher in women with a BMI above 45 than in those with a BMI below 24.

Researchers have found that people who are obese may produce high levels of cholesterol. This leads to the production of bile containing more cholesterol than it can dissolve. When this happens, gallstones can form. People who are obese also may have large gallbladders that do not empty normally or completely. Some studies have shown that men and women who carry fat around their midsections may be at a greater risk for developing gallstones than those who carry fat around their hips and thighs.

Is Weight-Loss Dieting a Risk Factor for Gallstones?

Weight-loss dieting increases the risk of developing gallstones. People who lose a large amount of weight quickly are at greater risk than those who lose weight more slowly. Rapid weight loss also may cause silent gallstones to become symptomatic. Studies have shown that people who lose more than three pounds per week may have a greater risk of developing gallstones than those who lose weight at slower rates.

A very low-calorie diet (VLCD) allows a person who is obese to quickly lose a large amount of weight. VLCDs usually provide about 800 calories per day in food or liquid form, and are followed for 12 to 16 weeks under the supervision of a health care professional. Studies have shown that 10 percent to 25 percent of people on a VLCD developed gallstones. These gallstones were usually silent — they did not produce any symptoms. About one-third of the dieters who developed gallstones, however, did have symptoms and some of these required gallbladder surgery.

Experts believe weight-loss dieting may cause a shift in the balance of bile salts and cholesterol in the gallbladder. The cholesterol level is increased and the amount of bile salts is decreased. Following a diet too low in fat or going for long periods without eating (skipping breakfast, for example), a common practice among dieters, also may decrease gallbladder contractions. If the gallbladder does not contract often enough to empty out the bile, gallstones may form.

A drug called ursodiol that helps dissolve cholesterol in the bile may help prevent gallstones from developing during rapid weight loss. While ursodiol is not approved by the Food and Drug Administration (FDA) to prevent gallstones, its "off-label" use (the practice of prescribing medications for periods of time or for conditions not FDA-approved) has been shown to be effective and safe. If rapid weight loss is highly likely, you should consider talking with your health care provider about using ursodiol.

Is Weight Cycling a Risk Factor for Gallstones?

Weight cycling, or losing and regaining weight repeatedly, may increase the risk of developing gallstones. People who weight cycle — especially with losses and gains of more than 10 pounds — have a higher risk for gallstones than people who lose weight and sustain their weight loss. Additionally, the more weight a person loses and regains during a cycle, the greater the risk of developing gallstones.

Why weight cycling is a risk factor for gallstones is unclear. The rise in cholesterol levels during the weight-loss phase of a weight cycle may be responsible. It is also thought that each cycle increases one’s risk for gallstones. However, further research is required to determine the exact link between weight loss and the risk for gallstones.

Is Surgery to Treat Obesity a Risk Factor for Gallstones?

Gallstones are common among people who undergo gastrointestinal surgery to lose weight, also called bariatric surgery. Gastrointestinal surgery to reduce the size of the stomach or bypass parts of the digestive system is a weight-loss method for people who have a BMI above 40. This procedure is also an option for people who have a BMI above 35 with comorbid conditions such as diabetes and high blood pressure. Experts estimate that about one-third of patients who have bariatric surgery develop gallstones. The gallstones usually develop in the first few months after surgery and are symptomatic.

How Can I Safely Lose Weight and Decrease the Risk of Gallstones?

You can take several measures to decrease the risk of developing gallstones during weight loss. Losing weight gradually, instead of losing a large amount of weight quickly, lowers your risk. Depending on your starting weight, experts recommend losing weight at the rate of one-half to two pounds per week. Losing weight at this rate commonly occurs for up to six months. After six months, weight loss usually declines and weight stabilizes because individuals in lower weight groups use fewer calories (energy). You also can decrease the risk of gallstones associated with weight cycling by aiming for a modest weight loss that you can maintain. Even a loss of 5 percent to 10 percent of body weight over a period of six months or more can improve the health of an adult who is overweight or obese.

Your food choices can affect your gallstone risk. Experts recommend including some fat in your diet to stimulate gallbladder contracting and emptying. Current recommendations indicate that 20 percent to 35 percent of your total calories should come from fat. Studies also have shown that diets high in fiber and calcium may reduce the risk of gallstone development.

Finally, regular physical activity is related to a lower risk for gallstones. Aim for approximately 60 minutes of moderate- to vigorous-intensity activity on most days of the week to manage your body weight and prevent unhealthy weight gain. To sustain weight loss, engage in at least 60 to 90 minutes of daily moderate-intensity physical activity.

What Is the Treatment for Gallstones?

Silent gallstones are usually left alone and sometimes disappear on their own. Symptomatic gallstones are usually treated. The most common treatment is surgery to remove the gallbladder. This operation is called a cholecystectomy. In other cases, drugs are used to dissolve the gallstones. Your health care professional can help determine which option is best for you.

Are the Benefits of Weight Loss Greater Than the Risk of Getting Gallstones?

Although weight loss increases the risk of developing gallstones, obesity poses an even greater risk. In addition to gallstones, obesity is linked to many serious health problems, including:

· Type 2 diabetes

· High blood pressure

· Heart disease

· Stroke

· Certain types of cancer

· Sleep apnea (when breathing stops for short periods during sleep)

· Osteoarthritis (wearing away of the joints)

· Fatty liver disease

For people who are obese, weight loss can lower the risk of developing some of these illnesses. A small weight loss of 10 percent of body weight over a period of six months may improve health and lower disease risk. In addition, weight loss may bring other benefits such as better mood, increased energy and positive self-image.

If you are thinking about starting an eating and physical activity plan to lose weight, talk with your health care professional first. Together, you can discuss various eating and physical activity programs, your medical history and the benefits and risks of losing weight, including the risk of developing gallstones.

Source: National Institute of Diabetes and Digestive and Kidney Disease, National Institutes of Health

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