An estimated 86% of Americans will be overweight or obese by the year 2030. Every time I read statistics in regard to our country and the future predictions of health and disease, I am shocked and get a wake up call. What can we do as health professionals and as consumers to change or at least decrease this dangerous road we are on?
Being overweight or obese increases the risk of developing many diseases and conditions, including Type 2 Diabetes, coronary artery disease, high blood pressure, metabolic syndrome, some types of cancers, sleep apnea, gallstones and others. An adult who has a BMI of 25 – 29.9 is considered overweight and a BMI for an adult over 30 is considered obese. The BMI (Body Mass Index), is a guideline that looks at height and weight. So take it as a guideline, as it doesn’t consider your actual fat mass versus fat free mass (muscle and others). http://www.cdc.gov/obesity/defining.html
Weight gain doesn’t typically happen overnight. Neither does weight loss. A variety of factors can contribute to weight gain, including lack of portion control, sugar-sweetened beverages, meals eaten outside of the home, empty calories, lack of exercise and stress. The biggest challenge in losing weight is then keeping it off. Once you have done all the work, how do you keep yourself at a healthy weight? Herein the question remains, with daily life challenges and successes, what do you and your family do to create a healthy lifestyle, to prevent weight gain, or to sustain weight and health from nutrition, to exercise, to family time?
With the holidays coming up, it is important to note that half of the amount of weight gained annually is gained during the winter holidays! As October comes to a close, it’s a great time to make some short-term goals on how to enjoy your holidays, but keep them healthy and sustain your current weight and fitness.
Ideas:
1) Create a personal or family holiday calendar that includes exercise most days of the week. This can include a family walk, Wii Fit, taking turns at the gym, getting to the airport early and walking the terminal when traveling, workout videos, holiday races/runs, etc.
2) Start each meal with vegetables and commit to have a snack based on fresh fruit or vegetables. Enjoy a salad or vegetable dish before a party to take the edge off of hunger.
3) Develop self-monitoring strategies. Do you need to keep a journal? Track your steps with a pedometer? Weigh yourself? Have a daily nutrition and exercise checklist? Have an “accountability” friend or dietitian to work with?
4) Swap out a few of your traditional meals for a healthier, low-fat and low-cal version. Bring a healthy dish to the party.
5) Take the focus off of food! Place importance on activities and socializing with family and friends.
The holidays may be a short-term focus, but developing successful strategies now can contribute to a healthy, sustainable mindset year round! Enjoy, moderate and celebrate!
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