Overfatness and obesity are on the rise among
U.S. citizens. According to the American Obesity Association, severe obesity
is now at 4.7%. That's up from the 2.9% reported in the 1988-1994 National
Health And Nutrition Examination Survey conducted by the Centers for Disease
Control and Prevention. Among adults who are 20 years old and older, 64.5% are
overweight, and 30.5% are considered obese.
Women lead in the number of those who are
considered either obese (34%) or severely obese (6.3%). Men lead in the number
of those who are considered merely overweight (67%). And, the number of
children in the U.S. who are either overweight or obese is also on the
increase! In fact, at least twice as many American children are now overweight
than in the 1960's!
Overfatness and obesity can be attributed to
several factors. Although genetics, glandular disorders, and/or a slow
metabolism may play a role in being overweight or obese, excess food
consumption and lack of physical activity remain the primary causes for being
overweight or obese.
Americans have become a sedentary society,
which thrives on high-calorie, high-fat, low-nutrition fast food. If one
combines an inactive lifestyle with a high-calorie, high-fat diet, one's
chances of becoming overweight increases greatly! This appears to be what's
happening in our country! And, according to the American Obesity Association,
studies have shown that obesity has increased among people of all education
levels (with the highest increase among those with less education) and in all
geographic regions of the U.S.
Obesity increases one's risk of illness and
serious diseases, such as heart disease and diabetes. It also increases one's
risk of early death, as a result of such diseases. In addition, obesity puts
an individual at higher risk for impaired mobility. And, those who are
overweight or obese tend to be discriminated against in school or the
workplace and are often socially shunned. They often lack self-confidence,
too, as a result of the appearance of their bodies.
It's never too late, however, to make lifestyle
changes to combat weight problems! If most cases of obesity arise from too
little exercise and too much caloric consumption, then, two ways to change
one's lifestyle would be to consume fewer calories and to get more exercise!
Although dieting, alone, can lead to weight
loss, it usually causes the weight to be lost in lean tissue, instead of in
fat tissue. (And, skipping meals is definitely NOT a recommended method of
losing weight!) Studies have shown, however, that combining balanced,
nutritious, moderate-calorie meals with regular exercise can lead to loss of
body fat. (Loss of no more than 1-2 pounds per week seems to be ideal.)
The best way to maintain control of body fat is
to set realistic goals, which incorporate aerobic activity, such as walking,
jogging, swimming, and any other activity that can be sustained for at least
30-60 minutes. These activities work best when engaged in 5-6 days per week,
according to Charles B. Corbin and Ruth Lindsey, in Concepts of Fitness and
Wellness, Vol. II. More vigorous exercise can be beneficial, as well. But,
many people cannot keep up with vigorous exercise for extended periods of
time. Therefore, less vigorous activities, which can be maintained for longer
periods, are better for fat control.
Implementing strength training into one's
exercise routine can be effective, too, in maintaining one's desired body
composition. Through strength training, muscle mass is increased. An increase
in muscle mass or lean body mass allows more calories to be burned when the
body is at rest. In turn, the body develops a higher metabolic rate, which
promotes the burning of more fat. Also, for those who have more muscle mass,
more calories are burned when engaged in physical activity.
By setting goals that are within reach, by
exercising regularly, and by eating healthy, balanced meals, the Battle of the
Bulge CAN be won! It won't happen overnight! However, changing one's lifestyle
for a lifetime can produce lasting results!
Have a healthy and prosperous life.
Cyndi Schoenhals
Fitness writer & CPT
