There is not just one answer. Women, like men put on weight for many reasons, but sorting out the reason why you are overeating is a great start toward finding the solution.

Generally it takes time and there is no quick fix, and it means gradually changing habits until you are eating a healthy diet and taking some exercise most of the time. Having been a weight loss expert for more than 10 years I do get worried when women go on a very low-calorie diet and start to lose weight very quickly, as I have seen the results of this so often. After a period of time the body starts to fight back and demands more food causing food cravings and feelings of fatigue that cause the person to have a great appetite and desire to eat and eat. My aim is always for gradual changes of habits that the body accepts and you do not have to go on a low calorie diet to lose weight; you just need to eat sensibly and not overeat. If you are not sure how much you should be eating e-mail me for a copy of my healthy eating guide at [email protected].

Many letters I receive are from women who have long-standing weight problems, with a lot of weight to lose. What many of the letters have in common is that they are often from really super, giving, caring women: nurturing ladies who have a lot to give others, but with no time to have their own needs met. If you think you fall into this category, it is important to be honest and write down why you overeat. One lady wrote to me that she weighed 80 kilos; she ate 3 small healthy meals per day but would occasionally eat as many as 2 boxes of chocolates in the evening. She also said that she had recently suffered a miscarriage: and this was the key. Once she found a professional she could talk to and came to terms with her sadness over this great loss she was able to give up these chocolate box binges and move forward with her life.

Some women eat out of sheer boredom as they are at home and have help in the house and need to find a worthwhile interesting way to spend their time. Some women really love food, cooking and eat too much and need to eat less.

Many women eat for comfort and need to talk to a valued friend or family member about starting to make changes. Some women really do not mind weight gain, enjoy their life and food and do not really want to make changes unless the weight gain starts to affect their health.

Some women put far too much salt and fat into their cooking and serve large portions and tell me they cannot cut down on the amount of fat in their food or the family will say it has no taste. If this is causing weight gain then it is sensible to gradually cut down on salt and fat.

If you would like to receive my weekly supportive newsletter e-mail to [email protected].

Modern reasons for weight gain

• Bigger portion sizes

• Little time to exercise or cook healthy meals

• Using cars to get places instead of walking

Walking off depression

When you are trying to lose weight, it is often a slow process, and it is easy to sometimes get depressed. But getting out of the house and walking, running, or jogging is a great way to fight depression. Going out for that walk is not only good for your overall well being, but there is a benefit in lifting your spirits, too. Perhaps, it is the feeling of accomplishment that helps. If you have something to feel good about, you are usually happier.

Ask Alva

My doctor has just told me that I am obese which is a great surprise to me as I thought I was just overweight. What are the health effects of being overweight or obese?

— Linda

Being overweight or obese can increase your risk of:

• Heart disease

• Stroke

• Type 2 diabetes

• High blood pressure

• Breathing problems

• Arthritis

• Gallbladder disease

• Some kinds of cancer

• Problems getting pregnant

— Alva