Story highlights ASCO: Obesity may overtake tobacco as leading preventable cause of cancer

84,000 cancer diagnoses each year can be linked to obesity

We can change our weight through diet, exercise, sleep, stress management

You likely know that being overweight increases your risk for cardiovascular disease and diabetes. But did you know it also increases your risk for cancer?

If you didn't, you're not alone. While around 90% of Americans know that smoking is linked to higher rates of cancer, Dr. Clifford Hudis says, the inverse is true for obesity and cancer; less than 10% of us realize how fat is related to this chronic disease.

"Obesity is a major, under-recognized contributor to the nation's cancer toll and is quickly overtaking tobacco as the leading preventable cause of cancer," Hudis and his colleagues at the American Society of Clinical Oncology write in a new position paper.

In fact, as many as 84,000 cancer diagnoses each year are linked to obesity, according to the National Cancer Institute . Excess fat also affects how cancer treatments work and may increase a cancer patient's risk of death, either from cancer or from other related causes.

The key word, Hudis says, is preventable. While we can't change the fact that we're all getting older (incidence rates for most cancers increase as patients age), we can change our weight through diet, exercise, sleep and stress management.

The link

In 2003, the New England Journal of Medicine published the results of a study that included more than 900,000 American adults. Researchers followed the healthy study participants for 16 years, and found the heaviest participants were more likely to develop and die from cancer than participants who were at a healthy weight.

After their analysis, the study authors concluded that excess fat "could account for 14% of all deaths from cancer in men and 20% of those in women."

Photos: Weight loss winners Photos: Weight loss winners Weight loss winners – Each year TOPS , a nonprofit weight loss support organization, recognizes members who followed the club's slogan of "Taking Pounds Off Sensibly." Victoria Brazzle from Pahrump, Nevada, lost 101 pounds. Click through the gallery to see more success stories. Hide Caption 1 of 13 Photos: Weight loss winners Weight loss winners – Patrick Davis from Granite City, Illinois, lost 91 pounds. Hide Caption 2 of 13 Photos: Weight loss winners Weight loss winners – Vonda Felton from Page, North Dakota, lost 131 pounds. Hide Caption 3 of 13 Photos: Weight loss winners Weight loss winners – Paula Hicks from Iberia, Missouri, dropped 107 pounds. Hide Caption 4 of 13 Photos: Weight loss winners Weight loss winners – Sharon Huffmire from Midway, Arkansas, is 104 pounds lighter. Hide Caption 5 of 13 Photos: Weight loss winners Weight loss winners – Kathy Kirby from Temecula, California, lost 136 pounds. Hide Caption 6 of 13 Photos: Weight loss winners Weight loss winners – Matthew Matter from Buffalo, Minnesota, dropped 54 pounds. Hide Caption 7 of 13 Photos: Weight loss winners Weight loss winners – Laury Mathews from Bolton, Connecticut, lost 70 pounds. Hide Caption 8 of 13 Photos: Weight loss winners Weight loss winners – Kiesi Morgan from Princeton, West Virginia, used running to help lose 92 pounds. Hide Caption 9 of 13 Photos: Weight loss winners Weight loss winners – Gary Moxim from Knoxville, Tennessee, is 55 pounds lighter. Hide Caption 10 of 13 Photos: Weight loss winners Weight loss winners – Gladys Richards from Sabattus, Maine, lost 101 pounds. Hide Caption 11 of 13 Photos: Weight loss winners Weight loss winners – Dexter Russelburg from Evansville, Indiana, lost 111 pounds. Hide Caption 12 of 13 Photos: Weight loss winners Weight loss winners – Amanda Zumbrun from Huntington, Indiana, lost 98 pounds. Hide Caption 13 of 13

Photos: The 10 most filling foods for weight loss Photos: The 10 most filling foods for weight loss



What makes some grub extra satisfying? "Fiber and protein can help," says Barbara Rolls, author of "The Ultimate Volumetrics Diet." Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, "allow you to eat more without gaining weight," Rolls says. Want some of that? Make room for these secret-weapon picks.



Health.com: The 25 best diet tricks of all time If you were to describe The Perfect Food, it might go something like this: healthful, delicious, bigger than a morsel and filling enough to fight hunger for hours. "Foods that promote satiety" -- a feeling of lasting fullness -- "do exist," insists Dr. David Katz, founder of the Yale University Prevention Research Center.What makes some grub extra satisfying? "Fiber and protein can help," says Barbara Rolls, author of "The Ultimate Volumetrics Diet." Getting more bang for your bite matters, too: Low-energy-density foods, which yield big portions for few calories, "allow you to eat more without gaining weight," Rolls says. Want some of that? Make room for these secret-weapon picks. Hide Caption 1 of 11 Photos: The 10 most filling foods for weight loss Baked potato



The potato has been unfairly demonized -- it's actually a potent hunger tamer. In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them.



Though potatoes are often shunned because they're considered high in carbohydrates, they shouldn't be. Whether baked or boiled, they're loaded with vitamins, fiber and other nutrients. Result? You get steady energy and lasting fullness after noshing on them.



Feel even fuller: Eat baked and boiled tubers skin-on to get more fiber for just 160 calories a pop.



Health.com: 26 reasons to love potatoes The potato has been unfairly demonized -- it's actually a potent hunger tamer. In a study that measured the satiating index of 38 foods, including brown rice and whole-wheat bread, people ranked boiled potatoes highest, reporting that they felt fuller and ate less two hours after consuming them.Though potatoes are often shunned because they're considered high in carbohydrates, they shouldn't be. Whether baked or boiled, they're loaded with vitamins, fiber and other nutrients. Result? You get steady energy and lasting fullness after noshing on them.Eat baked and boiled tubers skin-on to get more fiber for just 160 calories a pop. Hide Caption 2 of 11 Photos: The 10 most filling foods for weight loss Bean soup



"Soups have a high water content, which means they fill your stomach for very few calories," says Rolls. Broth-based bean soups, in particular, contain a hefty dose of fiber and resistant starch -- a good carb that slows the release of sugar into the bloodstream -- to make that full feeling really stick. "Once in the stomach, fiber and water activate stretch receptors that signal that you aren't hungry anymore," Rolls says. All this for a measly 150 calories per cup.



Feel even fuller: Resist the cracker pack on the side in favor of a bigger soup helping. Beans are starchy, satisfying and caloric enough on their own, Rolls says. Hate soup? Throw lentils, black-eyed peas or kidney or navy beans into a vinegar-based salad.



Health.com: 20 best foods for fiber "Soups have a high water content, which means they fill your stomach for very few calories," says Rolls. Broth-based bean soups, in particular, contain a hefty dose of fiber and resistant starch -- a good carb that slows the release of sugar into the bloodstream -- to make that full feeling really stick. "Once in the stomach, fiber and water activate stretch receptors that signal that you aren't hungry anymore," Rolls says. All this for a measly 150 calories per cup.Resist the cracker pack on the side in favor of a bigger soup helping. Beans are starchy, satisfying and caloric enough on their own, Rolls says. Hate soup? Throw lentils, black-eyed peas or kidney or navy beans into a vinegar-based salad. Hide Caption 3 of 11 Photos: The 10 most filling foods for weight loss Eggs



A study from Saint Louis University found that folks who ate eggs for breakfast consumed 330 fewer calories throughout the day than those who had a bagel. "Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body can't make itself," says Joy Dubost, spokesperson for the Academy of Nutrition and Dietetics. "Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite."



Feel even fuller: Don't discard the yolks -- about half an egg's protein lives in those yellow parts. Adding vegetables to a scramble boosts its volume and fiber content for few extra calories (an egg has 78, and a cup of spinach just 7).



Health.com: The 20 best foods to eat for breakfast

A study from Saint Louis University found that folks who ate eggs for breakfast consumed 330 fewer calories throughout the day than those who had a bagel. "Eggs are one of the few foods that are a complete protein, meaning they contain all nine essential amino acids that your body can't make itself," says Joy Dubost, spokesperson for the Academy of Nutrition and Dietetics. "Once digested, those amino acids trigger the release of hormones in your gut that suppress appetite."Don't discard the yolks -- about half an egg's protein lives in those yellow parts. Adding vegetables to a scramble boosts its volume and fiber content for few extra calories (an egg has 78, and a cup of spinach just 7). Hide Caption 4 of 11 Photos: The 10 most filling foods for weight loss Greek yogurt



Harvard researchers examined the eating habits of 120,000 people for 20 years and found that yogurt was the single best food for shedding pounds: Over time, people who downed more of the protein-packed stuff lost pounds without trying. Meanwhile, a Nestlé Nutrition Institute study review found that consuming dairy proteins increases satiety, reduces food intake and keeps blood sugar steady. "Greek yogurt, which is strained to remove liquid whey, contains double the protein and less sugar than regular yogurt," Dubost says.



Feel even fuller: Top yogurt with fibrous foods like raspberries (4 grams of fiber per half cup) or a cereal such as Kashi Go Lean Crisp Cinnamon Crumble (9 grams per three quarters of a cup).



Health.com: Best superfoods for weight loss Harvard researchers examined the eating habits of 120,000 people for 20 years and found that yogurt was the single best food for shedding pounds: Over time, people who downed more of the protein-packed stuff lost pounds without trying. Meanwhile, a Nestlé Nutrition Institute study review found that consuming dairy proteins increases satiety, reduces food intake and keeps blood sugar steady. "Greek yogurt, which is strained to remove liquid whey, contains double the protein and less sugar than regular yogurt," Dubost says.Top yogurt with fibrous foods like raspberries (4 grams of fiber per half cup) or a cereal such as Kashi Go Lean Crisp Cinnamon Crumble (9 grams per three quarters of a cup). Hide Caption 5 of 11 Photos: The 10 most filling foods for weight loss Apples



Apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to a study in Gastroenterology. In fact, people who ate an apple as part of a meal felt more satiated and ate less than those who consumed a calorically equivalent amount of juice and applesauce.



"Whole apples take a long time to eat for very few calories," says Susan Roberts, professor of nutrition at Tufts University. Your body has more time to tell your brain that you're no longer hungry. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight, adds Roberts.



Feel even fuller: Add apple chunks to oatmeal or salad, or slices to a turkey-on-whole-wheat sandwich.



Health.com: 25 amazing apple recipes Apples are one of the few fruits that contain pectin, which naturally slows digestion and promotes a feeling of fullness, according to a study in Gastroenterology. In fact, people who ate an apple as part of a meal felt more satiated and ate less than those who consumed a calorically equivalent amount of juice and applesauce."Whole apples take a long time to eat for very few calories," says Susan Roberts, professor of nutrition at Tufts University. Your body has more time to tell your brain that you're no longer hungry. That means you can eat lots of this low-energy-density, high-satiety fruit and avoid feeling deprived while losing weight, adds Roberts.Add apple chunks to oatmeal or salad, or slices to a turkey-on-whole-wheat sandwich. Hide Caption 6 of 11 Photos: The 10 most filling foods for weight loss Popcorn



This movie-night fave is a low-energy-density food -- for 90 calories, you could eat 3 cups of air-popped corn but just a quarter cup of potato chips. "Popcorn takes up more room in your stomach, and seeing a big bowl of it in front of you tricks you into thinking that you're eating more calories and that you'll feel full when you're finished," Rolls says.



Feel even fuller: Sprinkle on some red pepper. In a recent Purdue University study, people who added a half teaspoon of the spice to a meal felt less hungry.



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This movie-night fave is a low-energy-density food -- for 90 calories, you could eat 3 cups of air-popped corn but just a quarter cup of potato chips. "Popcorn takes up more room in your stomach, and seeing a big bowl of it in front of you tricks you into thinking that you're eating more calories and that you'll feel full when you're finished," Rolls says.Sprinkle on some red pepper. In a recent Purdue University study, people who added a half teaspoon of the spice to a meal felt less hungry. Hide Caption 7 of 11 Photos: The 10 most filling foods for weight loss Figs



A great natural cure for a sweet tooth, fresh figs have a dense consistency and sweet flesh that's high in fiber (each 37-calorie fig packs about a gram), which slows the release of sugar into the blood, preventing the erratic high caused by cookies or cake.



Feel even fuller: Halve and add protein, like a teaspoon of goat cheese and a walnut.



Health.com: 20 snacks that burn fat A great natural cure for a sweet tooth, fresh figs have a dense consistency and sweet flesh that's high in fiber (each 37-calorie fig packs about a gram), which slows the release of sugar into the blood, preventing the erratic high caused by cookies or cake.Halve and add protein, like a teaspoon of goat cheese and a walnut. Hide Caption 8 of 11 Photos: The 10 most filling foods for weight loss Oatmeal



's filling force comes from its high fiber content and its uncanny ability to soak up liquid like a sponge. When cooked with water or skim milk, the oats thicken and take more time to pass through your digestive system, meaning you'll go longer between hunger pangs.



Feel even fuller: Sprinkle almonds on top of your bowl. "The nuts pack protein and fiber and contain unsaturated fats that can help stabilize insulin levels," regulating blood sugar, Katz says.



Health.com: 13 comfort foods that burn fat Oatmeal 's filling force comes from its high fiber content and its uncanny ability to soak up liquid like a sponge. When cooked with water or skim milk, the oats thicken and take more time to pass through your digestive system, meaning you'll go longer between hunger pangs.Sprinkle almonds on top of your bowl. "The nuts pack protein and fiber and contain unsaturated fats that can help stabilize insulin levels," regulating blood sugar, Katz says. Hide Caption 9 of 11 Photos: The 10 most filling foods for weight loss Wheat berries



Move over, quinoa. Wheat berries, which are whole-wheat kernels, contain one of the highest amounts of protein and fiber per serving of any grain -- 6 grams of protein and 6 grams of fiber. "Protein triggers the hormone ghrelin to tell our brain that we are satisfied," Roberts explains, "and fiber activates appetite-suppressing gut hormones."



Feel even fuller: Do what celeb chef Ellie Krieger does: Toss wheat berries with apples, nuts and other diet-friendly foods to make a super tasty salad.



Health.com: How berries prevent aging Move over, quinoa. Wheat berries, which are whole-wheat kernels, contain one of the highest amounts of protein and fiber per serving of any grain -- 6 grams of protein and 6 grams of fiber. "Protein triggers the hormone ghrelin to tell our brain that we are satisfied," Roberts explains, "and fiber activates appetite-suppressing gut hormones."Do what celeb chef Ellie Krieger does: Toss wheat berries with apples, nuts and other diet-friendly foods to make a super tasty salad. Hide Caption 10 of 11 Photos: The 10 most filling foods for weight loss Smoothies



While most beverages don't satisfy hunger very well, drinks blended full of air are an exception: They cause people to feel satiated and eat less at their next meal, according to a Penn State University study. Just be sure you're not whipping your smoothie full of sugary, caloric ingredients like fruit juices or flavored syrups, which will negate the health benefits.



Feel even fuller: Put ice and fat-free milk or yogurt in a blender, add in fruit and give it a whirl. Try strawberries, which are extremely low in energy density -- they're 92% water! -- and bananas, which are loaded with resistant starch.



This article originally appeared on While most beverages don't satisfy hunger very well, drinks blended full of air are an exception: They cause people to feel satiated and eat less at their next meal, according to a Penn State University study. Just be sure you're not whipping your smoothie full of sugary, caloric ingredients like fruit juices or flavored syrups, which will negate the health benefits.Put ice and fat-free milk or yogurt in a blender, add in fruit and give it a whirl. Try strawberries, which are extremely low in energy density -- they're 92% water! -- and bananas, which are loaded with resistant starch.This article originally appeared on Health.com Hide Caption 11 of 11

Since then, research has simply strengthened the link between obesity and cancer. Studies have found a relationship between weight and the risk of as many as 12 cancers, says Dr. Otis Brawley, chief medical officer for the American Cancer Society, including endometrial, colorectal, esophageal, kidney and pancreatic cancers.

recent report published in the American Association for Cancer Research's journal predicted the top cancer killers in the United States by 2030 will be lung, pancreas and liver -- in part because of rising obesity rates.

The science behind it

"It's not enough to say there's an association between obesity and cancer. We need to know why," Hudis says. "With the why, we can do something about it."

Scientists are exploring several hypotheses on how excess fat increases a person's risk for cancer. The answer may be slightly different for each type of cancer, but the encompassing explanation seems to be that obesity triggers changes in how the body operates, which can cause harmful cell growth and cell division.

Many of these changes may be linked to inflammation. In general, inflammation occurs when your body is reacting to something out of the norm -- say a virus or a splinter in your foot. Obesity seems to cause chronic inflammation, which in turn may promote cancer development.

Take for example, Hudis says, hormone-sensitive breast cancers . Chemicals in the body meant to regulate inflammation also increase production of the hormone estrogen. And studies have shown excess estrogen can cause breast cancer tumors.

Fat tissue also produces hormones called adipokines, which can stimulate or inhibit cell growth, according to a fact sheet from the oncology society. If these hormones are out of balance, the body may not be able to properly fight cell damage.

Treatment and mortality

Obesity can affect a cancer patient's outcome from diagnosis to remission, Hudis says.

Obesity-related pain or unbalanced hormone levels may distract patients from the early warning signs of some cancers. Fatty tissue can also make it difficult for doctors to see tumors on imaging scans. And a late diagnosis often means a lower chance for survival

The relationship between cancer and obesity also matters after diagnosis. Cancer treatments, such as radiation or chemotherapy, may be hindered by a patient's size. If the patient needs surgery, studies show excess fat puts them at a higher risk of complications, infections and death.

recent study of 80,000 breast cancer patients found that pre-menopausal women with a BMI over 30 had a 21.5% chance of dying, compared to women with an average BMI who had a 16.6% chance of death.

Remaining obese as a survivor can also increase your risk of developing what's called a secondary cancer , the authors of this new position paper say.

What you can do to reduce your risk

In general, "people should be aware that overweight and obesity, as common as they are in our population, have serious consequences," Hudis says. "Cancer is really just another one."

Start reducing your risk now: Stay active. Eat nutritious foods that are low in calories. Get seven to eight hours of sleep a night. Manage your stress levels. All these behaviors will help you reach a healthy weight.

If you or someone you know is a cancer survivor, talk to your oncologist. He or she should be aware of the link between cancer and obesity, Hudis says, and able to help you find resources in your community.

The American Society of Clinical Oncology is recommending more research be done on weight loss in the cancer survivor population to determine the best intervention method -- and whether losing weight after a diagnosis improves patient outcomes. The results of these future studies could help persuade insurance providers to reimburse patients for weight management programs.