Fight The Flab

We’ve all heard reference to the Battle of the Bulge. And no, I’m not talking about the German offensive during World War II. Though this battle may be equally challenging.

You know what I mean. A few extra potato chips here. A supersize soda there. It’s easy to see how our waistlines can fall victim to poor food choices and the pounds can add up over time. To many it may not seem like a big deal—heck, with about one-third of U.S. adults considered overweight and another one-third designated obese according to the Centers for Disease Control and Prevention, it may just feel like you’re one of the crowd. However, being too heavy can have a significant impact on your health.

A Weighty Problem

There’s no doubt extra pounds can contribute to a variety of health issues ranging from an increased risk of heart disease, diabetes or high blood pressure to certain kinds of cancer, strokes and even sleep apnea. But, for people with hemophilia, being overweight can cause other issues as well.

“Obesity stresses joints, which is already a major problem,” says Christine L. Kempton, M.D., assistant professor in the Departments of Pediatrics and Hematology/Oncology at Emory University in Atlanta, Georgia. “Plus more weight means more factor use. Dosing is as units per kilogram; therefore more kilograms equals more units and more dollars.”

The good news is being overweight is not a foregone conclusion. There is nothing mysterious when it comes to losing weight—or maintaining an already healthy number on the scale. In most cases, all it takes is some simple math, willpower and persistence.

The key to managing your waistline lies in the number of calories you consume versus the amount you burn. If you eat more than you use through daily living and exercise, the pounds will pack on. If, on the other hand, you balance what you need with what you ingest then “Voila!” your weight stays the same.

You Are What—And How Much—You Eat

There are two main ways to manage our weight—eat healthy foods and exercise. Often doing a combination of both provides the best results. There’s no doubt making the right food choices is an important key to success, and having hemophilia is no excuse for not eating whole grains, veggies and fruit.

However, a word of caution. Don’t try to shortcut a healthy diet with vitamins, pills or magic potions. “There are plenty of herbs and other supplements that can increase risk of bleeding,” says Dr. Kempton. “Vitamins, supplements and herbs should be reviewed with your treatment team.” You need to be just as careful when you consider a dramatic change in your diet, like total elimination of carbohydrates or fats. Remember that not all carbs and not all fats are your enemies. Excessive limitations might undermine your health and waste your efforts.

Also important to note is portion size. Even if a particular food is healthy, eating too much can still add on the pounds. This also applies to fruit. Surprised? Probably, but this is where it all boils down to common sense. Some fruits contain high amounts of sugar. It’s still nowhere near your favorite chocolate bar, but it may become an issue when you devour dozens of bananas without any consideration. Next time you grab something from the cupboard check out the Nutrition Facts label on the bag or box and you’ll see some interesting numbers. One is “serving size” and another is calories. The important thing is to remember this is the number of calories for that amount of food.

So if we’re talking mac and cheese and it says one cup is 410 calories, if you eat 3 cups that’s really 1230 calories you’re downing! To help prevent inadvertent overeating try measuring what you plan to eat into a bowl or counting out the number of chips, cookies, etc in a serving size then closing the package and putting it away.

Restaurants and take out food with their humongous portions are other big sources of extra calories. Next time, instead of trying to clean your plate share with a friend or package up half to take home for leftovers.

Get Moving, Get Losing (or Maintaining)

The second half of the healthy weight equation is staying active which not only keeps your muscles strong and in good shape to help stabilize your joints but also contributes to keeping the pounds off. (Of course always check with your doctor and/or treatment team before beginning any new exercise program.)

Adults should aim for 2.5 hours of moderate aerobic activity per week (or 1.25 hours of vigorous exercise—with your doctor’s ok). Great choices are walking, swimming and cycling though there are certainly other options out there depending on the severity of your hemophilia and the condition of your joints.

Protect Your Joints

Strength training of all major muscle groups is also recommended twice a week. Be sure to use proper form and don’t lift weights that are too heavy. Plan to do more repetitions of lighter weights for joint safety. As always, know the warning signs of a bleed and have an emergency plan in place just in case.

Be A Gym Rat

Ultimately, while keeping a healthy weight may seem like a constant battle against junk food and the desire to sit around watching TV, remember victory can be yours—as long as you make the right strategic decisions.