Obesity
The
number of overweight and obese Americans continues to increase. Today, 64.5
percent of adult Americans (about 127 million) are categorized as being
overweight or obese.
The
growing tendency toward obesity is fostered by our environment: a lack of
physical activity combined with consumption of high-calorie, low-cost foods.
Now
for the good news: If maintained, even weight losses as small as 10 percent of
body weight can improve one's health.
To
find out if you are at a healthy weight, use the Body Mass Index. Body Mass Index (BMI) is a mathematical
calculation used to determine whether a patient is overweight. BMI is calculated by using the following
formula:
Your weight (in pounds) divided by your
height (in inches squared) multiplied by 704.5
equals your BMI.
A
BMI of 30 or more is considered obese and a BMI between 25 to 29.9 is
considered overweight. (Note: This number can be misleading, however, for very
muscular people, or for pregnant or lactating women.)
Whether you want to lose weight or maintain a healthy
weight, it's important to understand the connection between the energy your
body takes in (through the foods you eat and the beverages you drink) and the
energy your body uses (through the activities you do). To lose weight, you need
to use more calories than you take in. To maintain a healthy weight, you need
to balance the calories you use with those you take in.
First, start by choosing the most nutritionally rich foods
you can from each food group each day - those packed with vitamins, minerals,
fiber, and other nutrients, but lower in calories. Pick foods like fruits,
vegetables, whole grains, and fat-free or low-fat milk and milk products more
often.
Then,
learn to incorporate more physical activity into your daily routine. Regular
physical activity is crucial to your overall health and fitness. It also helps
you control body weight by balancing the calories you take in as food with the
calories you expend each day.
Be
physically active, at a moderate intensity for at least 30 minutes most days of
the week. Include activities that you enjoy and can easily fit into
your daily routine-such as walking your dog, working in your garden, or riding
your bike.
Increasing
the intensity or the amount of time that you are physically active can have
even greater health benefits and may be needed to control body weight. About 60
minutes a day may be needed to prevent weight gain. Children and teenagers
should be physically active 60 minutes every day, or most every day.
If
you have been inactive for several years or are currently under medical care,
please consult your doctor before starting a new exercise program.
Sources: Centers for Disease Control and Prevention,
American Obesity Association
|
|
