It's little wonder that we have an obesity epidemic. Food is everywhere, from roadsides and vending machines to television and overstuffed supermarket shelves. That, coupled with a life of sitting - in cars, at desks, on couches - has set us on the road to an obesity epidemic.
Data from two major surveys show that since 1980, the rates of obesity have doubled for adults and tripled for children. In 2007, only one state (Colorado) had a prevalence of obesity less than 20 percent. Thirty states had obesity rates of 25 percent or more.
Though rising numbers seem to be leveling off, they are still far from the federal government's goal of reducing the obesity rate to 15 percent.
Causes and factors
Though poor diet and lack of physical activity lead the pack, a number of other factors play a role in the obesity epidemic, including:
Genetics. A family history of obesity raises your chances of becoming obese by about 25 percent to 30 percent. Genes can influence your body fat distribution and make you more susceptible to gaining weight.
Culture. People learn to eat and cook the way in which they were brought up. Social events and family rituals are often centered on large meals. Also, food may be used as a reward. Some children get sweets for good behavior or taken for pizza or ice cream after a game. Seldom do we think about eating only when hunger strikes.
Emotions. Food is often a source of comfort or celebration. You may eat when you feel sad or angry, or celebrate with food for a special occasion.
Age. As you age, muscle mass decreases, in which slows metabolism. Together, these changes reduce your calorie needs. If your exercise pattern or food intake is not adjusted, you will gain weight.
Medical problems. Metabolic disorders, such as low thyroid function or hormonal imbalances, account only for fewer than 2 percent of all cases of obesity.
Wired for action
Obesity doesn't just make people feel self-conscious about their appearance. It also raises the risk of chronic and deadly conditions such as cancer, type 2 diabetes, hypertension and heart disease.
So what to do? The bottom line is, no matter what the cause, eating well and exercising will be critical to preventing and combating obesity. The best strategy to keep your weight stable is to eat a healthy diet and make exercise a part of daily life.
Be more physically active. Keep in mind that our bodies are meant to move. No longer do we hunt for our food or wash our clothes by hand. Cars, remote controls, desk jobs and elevators further keep people from being more active.
- Get at least 30 minutes of activity on most days. To fight weight gain, you may need 60 minutes a day. First check with your doctor before you increase your activity level.
- Build strength training into your routine twice a week. This helps you burn calories and build strong muscles, bones and joints.
- Find excuses for moving more, such as parking farther away or walking to a co-worker's cubicle instead of e-mailing.
- Wear a pedometer, and gradually increase the number of steps you take each day. The average American takes about 5,000 steps a day. Try for at least 10,000.
Eat sensibly. Fats and calories abound, thanks to fast food, microwave dinners, large portions and an abundance of processed foods. People have almost forgotten that pure, wholesome foods exist and taste good.
- Keep a journal for a few days to note eating patterns and habits.
- Aim to eat regular, well rounded meals and snacks to keep blood sugar even and prevent cravings.
- Monitor portion sizes.
- Aim for a wholesome diet. Increase servings of veggies and fruits, whole grains and beans. Decrease fried and processed foods.
