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Good Health-Maintaining Weight and Diet | |||||
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Obesity is a health threat Obesity in the United States has doubled in the past two decades. Nearly one-third of adults are obese, meaning they have a body mass index (BMI) of 30 or greater. It is estimated that 16 percent of children and adolescents are overweight. Being overweight and obese is of great public health concern because excess body fat leads to a higher risk for premature death, type 2 diabetes, hypertension, dyslipidemia, cardiovascular disease, stroke, gall bladder disease, respiratory dysfunction, gout, osteoarthritis, and certain kinds of cancers. Not all Americans need to lose weight. People at a healthy weight should maintain their weight, and underweight individuals may need to increase their weight. Ideally, the goal for adults is to have a healthy body weight. Even modest weight loss like 10 pounds, has health benefits, and the prevention of further weight gain is very important. For overweight children and adolescents, the goal is to slow the rate of weight gain while achieving normal growth and development. Maintaining a healthy weight throughout childhood may reduce the risk of becoming an overweight or obese adult. How to control body weight. Two ways:
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Weight Loss and Decreasing Calories For most adults, 50 to 100 calories less per day may prevent gradual weight gain. But decreasing 500 calories or more per day is a common initial goal in weight-loss programs. Eating foods that are low in calories assists in weight loss, but your nutrient intake must be high. The healthiest way to reduce calorie intake is to reduce one's intake of added sugars, fats, and alcohol, which all provide calories but few or no essential nutrients. Weight Loss and Physical Activity Up to 60 minutes of moderate- to vigorous-intensity physical activity per day may be needed to prevent weight gain, but as much as 60 to 90 minutes of moderate-intensity physical activity per day is recommended to sustain weight loss for previously overweight people. It is advisable for men over age 40, women over age 50, and those with a history of chronic diseases such as heart disease or diabetes to consult with a healthcare provider before starting a vigorous exercise program. However, many people can safely increase their physical activity without consulting a healthcare provider. Make physical activity a regular part of the day. Activities that you enjoy can be easy-such as taking a brisk 10 minute walk to and from the parking lot, joining an exercise class or team sports, walking with a partner for support and encouragement, walking the dog, cleaning the house, washing the car, mowing the lawn, cycling, driving less, doing stretches, pedaling a stationary bike during TV, building a snow-man with the kids, and dancing to your favorite music, etc. |
Making a lifestyle change Ask yourself the following questions when considering losing weight:
Think about reasons why change is important. Maybe you want to see your grandchildren grow up. Or maybe you want to feel better physically or emotionally. You must be confident and believe that you can change. What are you ready, willing, and able to change? Step Three is goal setting for eating and exercising. What are your current eating and activity habits? If you eat a bowl of ice cream every night while you watch TV, switch the ice cream to fruit or a small bowl of cereal. Or just eat half a portion of the ice cream. And take a 15-minute break from the TV and go for a walk outside around the block or up and own your stairs. Making a change for two weeks or a month does not mean that it will stick for life. It's so easy to slip back to your old ways. Practice the new habits faithfully. It will take months before they become your way of life. The good news is, that making just a few small changes to eat healthier and be more active can make a BIG impact on your weight and health.
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Copyright 2006, Mecosta County Medical Center