Mark A. Mahoney
Some four years ago I wrote an article on the topic of being overweight and/or obese which was published in the Tallahassee Democrat. Unfortunately the situation with these conditions has continued its upward trend.
So, today’s article is meant to reiterate some important proactive actions to practice in order to enjoy a healthier lifestyle with a subsequent improvement in one’s quality of life.
What are overweight and obesity?
People whose weight is higher than what is considered healthy for their height are described as having overweight or obesity. These conditions may increase your risk for many health problems — especially if you carry extra fat around your waist. Reaching and staying at a healthy weight can help prevent these problems, stop them from getting worse, or even make them go away.
Some of these conditions include Type 2 diabetes, high blood pressure, heart disease, stroke, metabolic syndrome, some cancers, breathing problems, osteoarthritis, mental health problems and many more. A link to a discussion on many of these conditions is provided at the end of this article.
What are current statistics for overweight and obesity in the United States?
The latest data indicate that 39.6 percent of U.S. adults are obese. (Another 31.6 percent are overweight and 7.7 percent are severely obese.)
In general, rates of obesity are higher for Black and Hispanic women, for Hispanic men, in the South and Midwest, in nonmetropolitan counties, and tend to increase with age. The percentage of men who are overweight (34.1%) is higher than the percentage of women who are overweight (27.5%).
Currently only 34% of Florida adults are at a healthy weight, approximately 28% are obese and 36% are overweight (March 2024)
Importance of following a healthy eating plan and undertaking physical activity for weight loss and maintenanceThe key to losing weight is choosing a healthy eating plan that you can maintain over time. Being physically active will help you use more calories and maintain your weight loss.
Follow a healthy eating plan
The 2020–2025 Dietary Guidelines for Americans note that adults who want to lose weight and keep it off should reduce the number of calories they take in from foods and beverages. The guidelines recommend a healthy eating plan that includes.
- Vegetables of all types
- Fruits, especially whole fruits rather than fruit juices
- Whole grains, such as brown rice, oats, and whole-wheat bread
- Dairy, including fat-free or low-fat milk, yogurt, and cheese, or similar products such as soy beverages with added calcium, vitamin A, and vitamin D
- Protein from foods such as lean meats, poultry, and eggs; seafood; beans, peas, and lentils; and nuts, seeds, and soy products
- Certain oils, such as olive oil and oils found in seafood, nuts, and avocados
A healthy eating plan includes a variety of healthy, nutritious foods. The guidelines also note that adults should limit:
- Added sugars to less than 10% of calories per day
- Saturated fat to less than 10% of calories per day
- Sodium, or salt, to less than 2,300 milligrams per day
Get regular physical activity
Physical activity can help you lose excess weight and stay at a healthy weight. Being active is also linked to many other health benefits. Regular aerobic activity can help prevent and reduce health problems, such as high blood pressure and high blood glucose, also called blood sugar. Aerobic activity can also improve mental health.
The Physical Activity Guidelines for Americans, 2nd edition recommends that healthy adults take part in:
- Moderate-intensity aerobic activity such as brisk walking or dancing, for at least 150 minutes a week. A moderate-intensity aerobic activity makes your heart beat faster and makes you breathe harder but does not overwork you.
- Muscle-strengthening activities that involve all major muscle groups on two or more days a week.
Adults with chronic health conditions or people with disabilities who cannot meet these guidelines should take part in regular physical activities that they can do safely. If you have a health condition such as heart disease, high blood pressure, or diabetes, talk with your health care professional before you start regular physical activity. Your health care professional can help you find activities you can do safely and will benefit you the most.
Additional information
Check out the National Institute of Diabetes and Digestive and Kidney Disease for more information on specific health conditions at: niddk.nih.gov.
A good resource which has consumer references to consult is the 2020-2025 Dietary Guidelines for Americansdietaryguidelines.gov.
A summary of the recommendation in the Physical Activity Guidelines for Americans, 2nd edition are available athealth.gov.
Check out the following two resources from the Harvard T.H. Chan School of Public Health on food & diet and physical activity at their Obesity Prevention Resource. Physical activity: hsph.harvard.edu. Food and diet: hsph.harvard.edu.
Mark A. Mahoney, Ph.D. has been a Registered Dietitian/Nutritionist for over 38 years and completed graduate studies in Nutrition & Public Health at Columbia University. He can be reached at marqos69@hotmail.com.
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