How Obese Are We?
According to statistics, over 70% of American adults are either overweight or obese.
Say that again!!
According to statistics, over 70% of American adults are either overweight or obese.
A figure like this proves that the average Americans ability to maintain a healthy weight has spiraled out of control. Obesity is a societal crisis.
And this isn’t just a problem in America. Obesity statistics prove that a growing waistline is a worldwide trend affecting nearly all corners of the Earth and people of all ages. In the past 50 years, worldwide obesity rates have tripled.
One way to prevent this scenario is to make people aware of the risks of being overweight or obese. Obesity doesn’t just mean you look fat. Why is obesity such a problem?
Carrying around a significant amount of extra fat is associated with many health risks. In fact, medical costs for people who are obese are $1429 more than for people who have a normal weight. And that was in 2008!
Some of the most common obesity-related diseases include:
Diabetes
Type 2 diabetes can be prevented and even controlled by weight loss. This disease essentially means that your blood sugar levels get out of control because your body no longer uses insulin the right way. Obesity is one of the main causes of diabetes.
In fact, two thirds of adults with type 2 diabetes are obese. Furthermore, having diabetes also increases your risk of developing a heart condition. If you have diabetes, you’re 2-4 times more at risk for heart disease.
But research shows that even losing 5% of your body weight can help reduce your risk of contracting diabetes.
Cardiovascular Disease
People who are obese have an increased risk for cardiovascular disease because of certain conditions that are associated with obesity. For example, people who are obese often have high cholesterol, high blood pressure or hypertension, and an enlarged left area of the heart. In addition, high blood pressure can cause heart attacks, which are also more common in obese people.
How does obesity cause cardiovascular disease? The bigger you are, the more oxygen your body needs. This means your blood pressure increases as your heart works to get the blood all over your body.
Osteoarthritis
While 1 in 5 people in the general population has been diagnosed with arthritis, up to 1 in 3 Americans who are obese have been diagnosed with the disease. Not only does obesity make you more likely to be diagnosed, but it also makes the condition worse once you have arthritis.
Arthritis involves the wearing down of the joints due to the stress put on them. Genetics and age, among other factors, play a role. But the role of extra weight is obvious: the more weight a joint must bear, the more stress and the more likely connective tissues will break down.
How does it work exactly? Every pound of excess weight adds 4 pounds of pressure to the knees. So, if you’re 50 pounds overweight, that’s 200 pounds of extra pressure on your knees. In addition, fat may produce chemicals that cause inflammation, making the condition worse.
These chemicals may also play a role in rheumatoid arthritis. The good news is, as with other obesity problems and conditions, every pound counts. Losing weight can help reduce symptoms and your risk of developing arthritis.
Some Cancers
Being overweight or obese is to blame for up to 8% of cancers in the USA. In addition, the extra weight is the reason for 7% of cancer deaths in the country.
This is because obesity puts you at greater risk for certain cancers like breast cancer for postmenopausal women, colon and rectum cancers, endometrium, esophagus, kidney and pancreatic cancers, among others. Reduce your risk by maintaining a healthy weight.
Obesity Death Rates
One of the effects of obesity is premature death. In fact, obesity and overweight are the second leading preventable cause of death in the USA. Some studies even show that rising obesity levels in the USA have prevented improvement in life expectancy in the country.
Although these facts about the effects of obesity might sound scary, it’s important to remember that studies and stories of overweight people prove that losing weight can turn your health around. Some people have even reversed their chronic conditions, eliminating the need for prescriptions and other treatments.
What Causes Obesity?
What has caused the worldwide and American obesity epidemic? In other words, why are Americans obese?
There are a number of factors that can affect an individual’s weight. However, the principal causes of obesity are related to food and exercise. People are eating more high-calorie foods and moving less.
Most people’s jobs are sedentary, and many people also use cars to transport themselves rather than walking or biking. Some of these changes are societal. In some cases, urbanization and changing landscapes may even prevent people from being active.
Diet is also a lifestyle issue. People may eat more high-calorie foods for many reasons, but it’s mainly because they’re easily available. Prepared meals, eating out, and ordering in are easily accessible in many countries.
Unfortunately, restaurant foods and prepared meals are usually higher in calories, sugar, and fat, and lower in fiber than foods you might prepare at home. As a result, people gain weight.
Losing weight helps to prevent and control these diseases.
The quick weight loss methods which have spread like fire these days do not provide lasting results. More often than not, dieting methods which involve dietary drinks, foods and supplements or pills do not work. If they do, the results are just temporary.
It is better to rely on a healthy weight loss option which will provide lifetime results. You have to set realistic goals and not expect to lose a lot of pounds in a short span of time.
Here are some tips on how you can lose those unwanted pounds the healthy way:
1. Do not starve yourself.
The key to a healthier way of losing weight is: Do not diet.
You may seem happy and feel that you are losing those unwanted flabs on your belly and thighs by skipping meals. But remember that this will not last long. Your body cannot tolerate having insufficient food to fuel the energy that you use up every day.
If you get used to skipping one or two meals a day, your stored calories will be used up instead of the energy that should have been provided by your meals. So, if you just eat one huge sandwich in one day, it will end up straight to your problem area (i.e. Waist thighs, buttocks, hips).
2. Start your day right.
It’s always good to start your day off with a healthy breakfast. I take the morning as an opportunity to get a big chunk of my protein in. 3 eggs with 2ozs of turkey in a fiber one wrap. I also have a whey drink with a scoop of greens and German creatine.
3. Eat small, healthy meals frequently.
Eating more frequently, and in small servings, can prevent overeating.
4. Decide on how much weight you want to lose.
Keep your goals realistic. In the long run, it is virtually impossible for you to lose 40 pounds in 2 weeks. Have a mindset that you want to eat healthy to stay healthy for the rest of your life.
Once you have decided on a weight loss plan or program, stick to it and make sure that you follow your own set of dieting rules. If you fall off the horse. Which you will. Get back to it as soon as possible. Don’t let one day turn to another and another, etc. Eating healthy is a process. Especially If you have not eaten so well for your whole life. It’s a rollercoaster ride. Remember to fall in love with the journey and not the outcome.
5. Drink lots of water.
Your body needs sufficient water to burn fat and keep your cells hydrated and healthy. Shoot for 1 gallon every day. Truth is you will be so busy peeing; you are going to add 1,000 steps.
6. Avoid too much sugar.
Plan your meals around lots of fruits and vegetables, some bread, rice or pasta for that carbo fix that you need, plus lean meat and protein rich foods. Sweets, sodas and pastries should be once-in-a-while indulgences only. Remember to have those indulgences once in a while. If you don’t, they will turn into a binge. Then the guilt and remorse. Have a cookie every now and then. Have ice cream with the kids. Don’t be so strict that you end up going off the deep end.
7. Watch your fat intake.
Fat is not the culprit to being overweight. You need this to keep your weight at the proper level.
There is such a thing as healthy fats. Olive, peanuts and avocado oil have them. Tuna, salmon and mackerel have omega-3 fats which is good for the heart.
8. Exercise.
The #1 best thing you can do for yourself is build muscle and become stronger. Start a strength training routine. It doesn’t have to be this crazy 2-hour routine. Keep it simple. There are plenty of bodyweight exercises you can do at home. We begin to lose muscle at 30 years old. If we don’t add more or keep up with what we have. Then in our 60’s and beyond we are going to have a hard time getting around and maintaining a great lifestyle.
Increase your NEAT Non exercise activity thermogenesis. It’s all the moving around we do that’s not exercise. Leave your car if you are only going a few blocks from home, take the stairs instead of the elevator, use these activities and other home chores to help you keep moving. Make sure that you do this regularly and you will not even notice that you are already shedding pounds with these mundane activities.
It does not matter how much weight you plan or need to lose. What is important is that you set realistic goals for yourself.
Go slow. If you have already lost 5 or 6 pounds, give yourself a break then try to lose the next 5 pounds.
Eat healthy, eat 1g of protein per lb of bodyweight, drink lots of water, have enough sleep and exercise. This will give you a higher chance of losing weight and improving your health, which will result in a new, healthier you. If you are struggling with your weight or just need some extra help with your fitness routine. Do not hesitate to call, write, text, email. Whatever you need to do.
Thanks
Guy
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