OBESITY

What is Obesity ?

Obesity is more than just being overweight, it is a case of having an excessive accumulation of fat tissue compared with a person’s muscle mass, bone frame and body fluid. Obesity is a serious medical problem caused primarily by a combination of physical inactivity and over eating.

Obesity and Heart Disease

Being overweight is unhealthy. Obese adults have an increased risk of developing heart disease and stroke. Also, carrying excess weight puts more strain on your heart and can lead to the development of diabetes, hypertension, and high blood cholesterol.

Losing Weight

An important point to remember, before beginning any weight-loss program is that the changes you make should become part of your lifestyle. Fad diets, diet pills, laxatives and diuretics (water pills) have only short-term effects. They can be harmful to your health and may be ineffective in long-term improvement of obesity. Instead, develop a healthy eating and exercise plan that can be incorporated into your life.

For each pound you want to lose, you need to burn 3,500 calories more than you consume. The most effective way to accomplish this is to combine regular exercise with a reduced calorie, low-fat diet. One to two pounds per week is the ideal rate at which to lose weight. Most women can lose weight at this pace by consuming 1,200 – 1,500 calories a day. For most men, consuming 1,500 – 1,800 calories per day allows them to lose weight.

Choose a diet that is rich in complex carbohydrates (60-70% of calories), moderate in protein (10-15% of calories), and low in fat (less than 30%). Incorporate the following suggestions into your heart healthy eating plan :

• Take smaller portions and avoid “seconds”.

• Eat your food slowly.

• Stay away from high-fat food. Choose fruits, vegetables, fish, poultry, lean meats, low or non-fat dairy products.

• Avoid food high in sugar.

• Don’t fry food. Use other methods of cooking such as baking, boiling or roasting.

• Eat a variety of healthy food.

• Read food labels to learn which food are high in fat and calories.

• Don’t skip meals. It often leads to evening binges.

• If you are having trouble losing weight on your own, you may want to talk with a nutritionist, a registered dietitian, or your doctor to help you develop an eating plan that’s right for you.

Exercise

Regular exercise is an important part of every weight-loss program. It helps you burn calories and take off excess weight.

Exercising aerobically (jogging, brisk walking, bicycling) for 30 minutes, at least three days per week, is recommended to help you lose weight. Find an activity that you enjoy and decide when it best fits into your schedule. Consult with your physician prior to starting an exercise program.