Are you one of the 2/3 of Americans who are overweight? Overweight is typically determined by a measurement called BMI (body mass index) which measures body fat based on height and weight. If the BMI measurement is 25-30% one is considered overweight; over 30% is obese (over 40% is morbidly obese).
Overweight and obesity have the same root cause...consuming more calories than you use. A calorie is defined as a unit of energy and this energy comes from the food we eat. It is this same energy that fuels the body and enables it to do its various jobs. That's a good thing. However, if we eat more calories than the body uses, the excess will be converted to fat and stored in the body. This means a weight gain.
There are several factors that come into play in overweight and obesity. Among them are:
- genetic influence
- environment and culture
- lifestyle
- portions that are too large
- inadequate exercise.
The health effects are well documented and include increased risk of heart disease, diabetes, high blood pressure, stroke, sleep disorders, arthritis, gallbladder disease, and some kinds of cancer.
The numbers on the scale are important but of equal importance is the distribution of the fat. Fat that has accumulated around the abdominal area increases the risk of developing a chronic disease associated with obesity.
The most effective and long-lasting weight loss comes from making certain lifestyle changes, mostly with regard to foods eaten, times in which the foods are eaten, and portion sizes of all foods. More of the diet needs to be made up of fruits, vegetables, whole wheats, beans, preferably from an organic sources so as to bypass sprays and pesticides.
A second change that is vital to weight loss, (this is in addition to better food choices), is to incorporate a modest exercise program into daily life. This does not need to be in the gym or a class or a support group. Simply think motion...walk instead of ride, use the stairs instead of the elevator, make two trips to the basement instead of one, play with the kids, walk the dog, park further away than you usually do, walk after lunch or dinner (preferably both), get up from your desk at least every ninety minutes and take a walk around the office. The point is to develop a frame of mind in which you think about how to burn even a few calories at a time. These "few calories" will add up to "many calories". Ounces and pounds are made up of calories folks.
Manage your calorie intake the one, smart way. Lose weight the one, smart way
By Sue Bristol, R.N.
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