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OBESITY
What is obesity?
What does being overweight or obese mean?
Myths of weight problems
Common health problems related to obesity
Prevention is the best medicine
The road to better health
Don't be a couch potato
How extra calories add up
Success starts by taking the first step
What Is Obesity?
Did you know obesity is a serious medical condition that can lead to
other serious health problems? It is estimated that 97 million adults
or 55% of the adult population are overweight or obese. However,
weight problems do not only affect adults. It is also estimated that
1 in 5 children are overweight or obese. It is very possible that
you or someone you know has this serious problem.
In fact, South Carolina ranks in the top 10 states nationally for the
highest self reported rates of overweight and obesity. In 1999, almost
1.5 million people or over half of the population of South Carolina were
overweight or obese. Weight problems are most common among African
Americans. Can you believe in South Carolina 65% of African Americans
are considered overweight or obese. Weight problems are usually seen
in people with low incomes, live in poverty or are from communitites that
do not receive proper medical care.
What Does Being Overweight or Obese Mean and How Is It Determined
Being obese and being overweight are similar terms, but do not have
the same meaning. They are both due to an excess amount of body fat
and may cause health risks. Medical professionals can determine who
is overweight and who is obese by using an equation called the Body Mass
Index (BMI). The BMI uses weight in kilograms (kg) over height in
meters (m)2 and gives a number. Based on this number,
you fall into different categories. Try it and see where you fall!
BMI Equation: Weight in kilograms
(Height in meters)2
BMI = Normal
19- 25
Overweight
25-30
Obesity
30-40
Morbid Obesity Greater than 40
1. To get kilograms, take your weight and divide by 2.2.
Example: (120 pounds/2.2 = 54.5 kg)
2. To get meters, take your height in inches and multiply by 2.54,
then divide by 100 and square that number.
Example: (65 inches x 2.54 = 165/100
= 1.652 = 2.72)
3. Then divide kg/m = BMI
(54.5/2.72 = 20)
4. See where you fit into the categories.
(20 = Normal BMI)
Myths of Weight Problems
Many people think weight problems are caused by eating too much fat
in your diet or that it runs in their family. In reality, excess
weight and body fat comes from too much energy in the form of food and
not enough physical activity to burn off the energy. When you eat,
your body only takes what it needs and uses it for energy to help you function.
When your body has all it needs, it stores the rest as fat. The more
you eat and the more sedentary you are, the more the body keeps storing
extra energy as fat. This is what causes excess weight, however there
are many factors that can play into weight problems.
Common causes or factors which, may lead to weight problems:
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Family culture or lifestyle habits
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Energy dense and high fat foods, especially fried, restaurant and snack
foods
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Bigger portion sizes
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Sedentary lifestyles and jobs
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Sedentary activities such as watching T.V., surfing the internet, video
games, movies and talking on the phone
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Less time set aside for physical activity
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Schools not offering or making physical education a requirement
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Changing lifestyle patterns
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Emotional or stressful events
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Social and sporting events
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Diseases or medications
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Excessive traveling, especially driving, flying and eating out
Common Health Problems Related to Obesity
| Diabetes, Type 2 Adult Onset |
Respiratory Problems |
| Coronary Heart Disease |
Sleep Apnea |
| Hypertension |
Arthritis of Hips, Knees and/or Ankles |
| Stroke |
Back and/or Body Pain |
| Elevated Cholesterol and Lipid Levels |
Depression |
| Cancer of the Breast, Colon or Prostate |
Amenorrhea |
| Gallbladder Disease |
Stress Incontinence |
Prevention Is the Best Medicine
Preventing obesity is the key to being healthier and the best way to
stop a weight problem. Even if you or someone you know is overweight
or obese, reducing weight by at least 10% can have positive health
benefits. Sure, it may take some lifestyle changes, but in the long
run the benefits out weigh the possible health risks. Talk to your
Health Care Provider and a Registered Dietitian to help determine the best
plan for you. A successful plan should include behavior modification
therapy, nutrition therapy and regular physical activity.
The Road to Better Health
Below are ten useful tips and strategies to help get you or someone
you know get on the road to better health today! Start with one or
two tips this week and then add one new tip each week while still following
the previous tips.
1. Make Health the Focus of Weight Loss - Do
not think of what you are doing as dieting and for a "better"
appearance, but for a healthy
body and a healthy lifestyle.
2. Set Realistic Goals - If you are overweight,
healthy weight loss takes time. You will not look like a super model
in a
month. Set goals to lose 5 pounds
then after you do, set new goals. Reward yourself when you meet your
goals, BUT
NOT WITH FOOD! Take a walk
or a nice bubble bath.
3. Keep a Notebook - Of what you are eating,
what time, where, who is with you, and how you are feeling. You may
realize you are eating more than
you thought. Also a food dairy helps you notice patterns of when
you eat. You may
notice you eat before bed or when
you are sad, anger or bored. Sometimes people turn to food for comfort
and
NOT
because they are hungry.
4. Listen to Your Hunger Cues - Tune into
what your body says. Eat only when you are truly hungry. If
you are hungry
eat, when you start to feel full
stop. Do not eat so much that you have to undo your trousers.
5. Follow the Food Guide Pyramid - Eat the
minimum servings from each group. Also follow the correct portion
sizes.
Many people eat too much at one
time. (See the Food Guide Pyramid)
6. Limit Sugar - Try not to add sugar to foods
and when cooking add less sugar than what the recipes says. Buy less
cookies, cakes, candies, and pies.
7. Limit Fat - Avoid fatty foods which have
a lot of calories and fat like fried foods, butter, fat back, lard, potato
chips,
fast food, and sausage.
8. Choose Low Calorie and Low Sugar Beverages
- Try choosing diet soda, unsweetened tea with sugar substitute,
sugar-free drink mixes, and
water. They all contain no sugar and have very few calories.
Squeeze lemon or lime wedges
into drinks or add a splash of
your favorite fruit juice to water.
9. Pick Healthier Versions of Fatty Foods -
Many foods come in low fat or low calorie versions. Try them and
substitute the healthier versions
in recipes. Your family will learn to get used to it.
10. Cook Healthier - Bake, broil, grill, steam, or boil
foods. They are healthier than frying.
Don't Be a Couch Potato
Physical active is an important part of weight loss or to help
maintain a healthy weight. Many people do not get the recommended
amount of activity each week. The National Institutes of Health suggest
30-45 minutes a day, 3-5 days a week. Sounds like a lot of time and
money, right. Wrong! Don't think this means you need to spend
hours sweating at an expensive gym.. It simply means everyday adding
more activity to your life. The great part of physical activity is
that it can be done at home, at work, during the day or at night.
If you do not think you have time to do a 1/2 hour at one time, break it
up. Do 10 minutes of physical activity 3 times a day. Try these
tips. Remember start slowly, set goals and get your heart pumping!
During your favorite T.V. show, stand up and march in place or walk around
the room.
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When talking on the phone, stand up or walk around to burn calories.
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Take the stairs instead of the elevator. If you live or work on higher
floors walk a few flights and then take the elevator the rest of the way.
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Instead of calling or emailing co-workers in your office, actually go and
see them.
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Take a few extra laps around the grocery store when shopping.
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While sitting squeeze muscles together or lift weights or cans of food
to tone your muscles.
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When running errands, park further away from buildings.
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Play with your children more.
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Gardening or raking leaves.
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Take your family on walks before or after meals.
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Use physical activity as a social event. Gather friends and walk
at a local park or mall instead of going out to lunch.
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Spend an afternoon at the beach collecting shells or playing games in the
park.
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How Extra Calories Add Up!
Did you know 3500 calories = 1 pound of fat. It may sound like
a lot of calories, but it adds up quickly.
A healthy weight loss plan should help you lose between 1-2 pounds a
week. To do this you need to burn extra calories and eat less food
each day. If you eat 500 less calories and increase physical activity
each day, it can be done. Just to give you an idea of what equals
500 calories:
A
candy bar and a bottle of regular soda
A Grab Bag of chips and a bottle of soda
5 chocolate chip cookies and a regular bottle of soda
Large or Biggie french fries from a fast food restaurant
Medium french fries from a restaurant and medium soda or sweet tea
Slice of pizza and a regular soda or sweet tea
Picking healthier snack food choices and diet drinks or water can really
help with the battle of the bulge.
Success Starts By Taking the First Step
Starting a weight loss plan is easy. Following the plan can be
hard. Just remember to take it slowly and set realistic goals.
Reward yourself for a job well done. Find family and friends who
will encourage you when feel like quitting or need support. To lose
weight and/or to maintain weight, you need to MAKE LIFESTYLE CHANGES and
FOLLOW HEALTHY HABITS! Give it a try, success can only start by taking
the first steps!
References: The American Dietetic Association - http://www.eatright.org
South Carolina Department of Health and Environmental Control / Report
on the Impact of
Obesity on Health in South Carolina |
