Obesity can be curbed with, surprise, diet and exercise
KENT PEGG, For the Monitor
Obesity continues to be a problem facing a growing number of Americans. Today, about one out of every two white adults is overweight and one in five is severely overweight. These numbers are even higher for blacks and higher still for Hispanic Americans. And, the numbers for children are nearly as high as those for adults.
Clearly, a weight-related health problem exists in this country. But what can be done when an unhealthy, sedentary lifestyle seems to be becoming the norm? How do we get the nearly 150 million overweight Americans to address the problem?
The solution must begin on an individual level. While the causes of obesity are numerous and varied, many of us can take steps to control or reduce our weight.
How can a person tell if they are one of the millions of overweight Americans? Certain standards exist to answer this question. If a person's Body Mass Index (BMI) is 25 to 30, they are considered overweight. If their BMI is over 30, they are considered obese. A better indicator may be body fat percentage. If a person's body fat percentage is more than 30 to 35 percent, they are considered obese.
While a fitness professional can provide you with these measurements and calculations, other measurements can be taken at home. If a man's waist measures over 40 inches or if a woman's waist is over 35 inches, they are considered significantly overweight and at risk of many physical and health problems.
If you are overweight, the time to start addressing the problem is now. If left unchecked, the problem will only continue to magnify and become even more difficult to change in the future.
While I understand the difficulties of weight loss for some people, 15, 20 or even 50 pounds can be taken off in a relatively short period of time. However, losing 150 or 200 pounds is going to be a very difficult, long-term issue that will take years.
The sooner you address the issue of weight reduction and control, the better. Start today. If you need help or have other health problems or concerns, seek advice from your doctor or a fitness professional.
Once you've been cleared to start, begin by increasing your activity level. Only 22 percent of Americans are active enough to derive health benefits from their lifestyle, and one in four Americans is considered completely sedentary.
Increasing your physical activity is the No. 1 way to begin successfully treating obesity. Burn calories and fat by walking, riding your bike or working out on cardiovascular equipment at the gym. Aim for burning 200-300 kcal during each session, and increase as your level of fitness improves.
And don't forget to strength train as well. Aside from increasing your bone density and making you stronger, this will help you preserve your lean body mass and maintain a healthy metabolism.
Remember that a pound of muscle burns about 50 calories per day, so the more muscle the better. Weight training can also enhance your mood and psychological wellbeing while providing a better body appearance.
To make significant change you'll also need to address your diet and your food intake. Start by reducing your calorie intake by about 10 percent. Once you've accustomed yourself to this level of intake continue to reduce in 10 percent increments until you're taking in approximately 1,500 calories per day.
Also, try to reduce the amount of fat and sugar in your diet, and eat lots of fruits and vegetables to ensure you get adequate vitamin and mineral intake.
Finally, eat smaller portions of food more often. You'll be surprised the difference eating five smaller meals per day rather than three large meals will make.
In addition to diet and exercise, medication has been used to help some individuals successfully lose weight. However, it is generally only used when weight is causing other obesity-related disease. Consult your physician for more information.
If you are one of the many overweight Americans, take heart. You can begin taking steps to reduce your weight and improve your health and your lifestyle. Today is the day to start, and you'll be amazed at how good you'll feel tomorrow and for the rest of your life.
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