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Obesity has become a growing epidemic that plaques people of different cultures worldwide.
Obesity is such a major health concern because it leads to several fatal diseases. Obesity
sufferers are prone to cardiovascular problems, diabetes, stroke and heart attack. Many of
these health issues are called “silent-killers” because the victim does not even know they have
these diseases. Obesity is not only negatively affecting adults but it affects the younger
generation as well. Children and teenagers are becoming obese at alarming rates. It is said that
if this trend continues our children’s generation will not live as long as their parents. This is a
serious fact that is terrifying on every level. Obesity does not discriminate as it takes out so
many in its path. Obesity is preventable.
The leading cause of obesity is the intake of caloric food consumed being more than the
output of energy the body exerts in a day. Our intake of food must match our output of
energy. If these two numbers do not correspond then fat cells multiply and make a home in
the tissues of the body. Once this occurs a person is on a dangerous path leading to obesity.
Other causes of obesity are a sedentary lifestyle, a decrease in physical activities and manual
labor. We live in a technological revolution. Gadgets make everyday tasks easier and
therefore we have to exert less energy. This is a negative influence though, because it leads to
the onset of obesity and severe health problems.
Obesity is calculated by estimating an individual’s Body Mass Index. A BMI test is a proven
way to calculate obesity and its chance of occurrence. A BMI test calculates and divides a
person’s weight by their height. This gives a percentage and alerts the person to their rate and
chance of being obese. An above normal BMI percentage is twenty-five percent or higher of a
normal body weight. Many Americans fall into this category, causing America, to become a
nation of obese people.
There are many treatment options for people who are suffering from obesity. The best
treatment is for an obese individual to decrease their calorie intake, to decrease their fat
consumption, to only use clinically proven obesity treatment product, to become more active
and to participate in physical manual labor. All of these factors form a winning therapy in
order to fight obesity. Many people will try weight loss pills, whether prescribed or herbal,
but they only work in conjunction with a healthy diet and vigorous exercise program. People
using these pills should be reminded of their serious side effects. Obese people also have the
choice to have surgery performed but this option is usually only used in severe cases.
It used to be that obese people were looked towards as signs of strength and fertility. Today
obese people are stereotyped as they are considered to be lazy and dull minded. These two
factors are far from the truth. Obesity is a huge that problem that keeps getting bigger.
People’s waistlines are rapidly growing and this is leading to a lifetime of health problems.
The sad thing is that obesity affects one generation after another. This is a raging epidemic
that calls for stricter government regulations and a greater sense of personal responsibility.
Obesity can be stopped in its tracks and prevented.
Definition Of Obesity
The English word ‘Obesity’ derives from the Latin Obesus meaning ‘fat’ or ‘plump’. The first
English use of the word was made in 1651 in Noah Bigg’s medical book Mataeotechnia
Medicinae Praxeos.
In medical studies, obesity is defined as a person having more than 20 per cent of ideal
weight. Ideal weight takes into account height, age, sex and build of a person. According to
National Health Institute, USA, the Body Mass Index of a person is the key factor to
define obesity. As per NHI standard, a person with 30 pounds of more fat content in his or
her body is considered obese.
Body Mass Index, or BMI, is a health indicator of the diseases associated with obese men and
women. These health factors include “silent-killers” such as: diabetes, heart disease and
cancer. Many obese individuals do not even realize they have one or more of these diseases.
By waist measurement and BMI, body fat can be measured. Obesity is defined as a waistline
of 35 inches or higher for woman and for men a waistline of 40 inches or higher. The
BMI formula calculates body weight and height. The formula works by dividing an
individual’s weight (Kg) by their height (meters squared). It can also be worked out by
multiplying weight in pounds by 703, and dividing height in inches. Again a division is
necessary by height (inches).
Obesity can also be defined as a BMI of 30 pounds over a person considered normal
weight. Weight standards are calculated according to a person’s height. Excessive obesity is
defined as a BMI of 40 or higher. There is another way of defining obesity. It is overweight,
with a BMI of 25 to less than 30. A person’s BMI of about 25 kg/m (squared) corresponds to
about 10 per cent over a normal weight.
Broadly speaking, obesity can be defined as a body’s extra fat that is stored in tissues as a
result of excessive consumption of caloric food, which is not compatible with the routine
manual labor undertaken. Simply put, what a person takes in they must put out. This involves
the physical act of eating in comparison with the level of physical movement.
The great western comic character Hardy, in Laurel and Hardy, routinely made
fun of his issues surrounding his own obesity. The people crowded the movie halls to see the
tantrums of Laurel and burst into roars of laughter.
In today’s figure conscious society, an obese is a cultural outcast. The overweight body of
an obese with wide waistline is a butt of ridicule. They are always shown in movies and plays
as laughing stocks. In some radical religious beliefs an obese is even held as a person without
soul!
The obese are objects of entertainment. In circus, we see jokers and clowns are always short
and fat. The obesity of humans has even transformed into animals to get uncensored laughter.
Such occurrences are prevalent in cartoon films. Adults and minors are brought together to
laugh at the obese creatures.
Contemporary Culture
Both in fantasy and in real life we see the pathetic conditions of obese people. They are
ostracized once they become overweight. The idea that an obese is worthless dominates the
mindset of contemporary culture.
No scientific analysis is made on the cause of obesity or on the mental conditions of the
obese. The dignity of obese people is sacrificed to the wild and wanton desire of people with a
normal physique. In this process, the cultural common-sense of people, in general, is
darkened.
In contemporary culture, the obese provides enough space to produce laugh scenes in
different mediums of arts. In literary creations, films and cartoons, they are seen in
abundance. The obese sometimes takes the form of a bully, sometimes a selfish human and
again in just a jest-giver.
The post-modern time has arrived with all its complexities. There is the old crude and shabby
social and cultural treatment of the obese individual. Because of this there arises a new
consciousness about the physical and mental conditions of an obese person. There are
listeners to his or her agony. There are voices of protest against maltreatment to a person
suffering from obesity. He or she is no longer treated as a grotesque character in social and
cultural settings by a group of enlightened and educated people.
The social significance of friendly treatment towards an obese lies in the scientific outlook
acquired by the common masses. An obese is a patient, he needs love and affection, care and
treatment – this is the growing trend of a sizeable section of the population these days.
In the post-modern social and cultural milieu, the obese are not stigmatized and ostracized.
The new generation of youth is also taking more health conscious steps towards the early
detection and prevention of obesity. Such occurrences are prevalent in cartoon films. Adults
and minors are brought together to laugh at these obese creatures.
Popular Culture
The obese are commonly treated as a stock of ridicule. Selfishness and bullying are their
characteristics in popular culture. These are shown with such traits in adults’ as well as
children’s movies, books, cartoons and other art forms.
The character Dudley Dursley in British writer Joan Cathlene Rowling’s super
hit book Harry Potter series is a selfish bully. The rock lifting overweight Mr. Flintstones in
the cartoon The Flintstones is made fun of because of his dull head and weight. He is a fool
and enjoys being a fool. We are given obesity related humor in Bustopher Jone’s fat cat in the
musical Cats who rises to fame only because he is a regular visitor of well-known clubs
where heavy dishes are served. And he, already 25-pound, is putting on weight everyday.
Another obese comic cartoon character is Garfield, an idle fat cat, who enjoys eating lasagna
and sleeping.
In Hollywood, an obese actor’s best choice is to play a clown like Drew Carey. He may also
play a funny guy like Lou Costello or a gangster like Victor Buono with 400 pound or pure
menace like Sidney Greenstreet with 357 pound in The Maltese Falcon. In the film Jurassic
Park, the selfish man Denis Nerdy is an obese. He is portrayed as a thief.
In Bollywood, we also see people make fun out of the obesity of a person in hindi movies.
Kumkum, an obese unmarried woman of yesteryears, was a comic female character, the only
one in the hindi film history. She was always shown as a female pining for marriage and
shunned by the man, she chose because of her obesity.
Famous hindi film actor Amjad Khan was a great hit since his debut film Sholay in 1975. But
soon he fell victim of obesity by taking heavy doses of pain killers after suffering an accident.
He lost all chances to act in films. He died at the tender age of 40.
Thus both in reel and real life the obese receive a shabby jests in popular culture. The old
idea has been lost of being a stout and strong man. His or her obesity has made them a joker
in popular art forms.
Effects On Health
An obese person is prey to certain critical health disorders. These disorders include
cardiovascular problems like stroke, diabetes milletus type 2, sleep apnea, depression,
osteoarthiritis, cancer, hormone deficiency, especially a sharp fall in testosterone level in men,
fast ageing and Obesity Hypoventilation Syndrome (OHS).
Obesity raises cholesterol and triglycide levels and lowers HDL good
cholesterol leading to stroke. It also raises the levels of blood pressure and blood sugar. This
combination increases the risk of heart attack.
Obesity also causes osteoarthritis in the hand, hip, back and knee. Obesity issues affect post-
menopausal women by increasing their chances of having breast cancer. Obese men may also
suffer from breast cancer. Increased BMI may cause cancer of the esophagus. A person with
super weight may have endometrial and renal cell cancer particularly for women.
Obesity increases the risk of cardiovascular diseases, carpal tunnel syndrome, chronic venous
insufficiency, gallbladder problems, daytime sleeping, fatigue, gout, hypertension, pancreatic
problems, infertility and low back pain. Obstetric and gynecological complications in women
are also reported.
Other obesity related diseases are abdominal hernias, acanthosis nigricans, endocrine
abnormalities, chronic hypoxia and hypercapnia, dermatological effects, depression,
elephantitis, gastro esophageal reflux, heel spurs, hirsutism, lower extremity edema,
mammegaly (causing considerable problems such as bra strap pain, skin damage, cervical
pain, chronic odors and infections in the skin folds under the breasts, etc.), large anterior
abdominal wall masses (abdominal paniculitis with frequent panniculitis, impeding walking,
causing frequent infections, odors, clothing difficulties, low back pain), musculoskeletal
disease, prostate cancer, pseudo tumor cerebri (or benign intracranial hypertension), and
sliding hiatil hernia.
The cause of Obesity Hypoventilation Syndrome (OHS) is generally unknown, but is likely
related to a combination of a disorder in the brain’s control over breathing and the effects of
obesity on the chest wall. With the excess weight of massive obesity, the muscles of the chest
wall can have difficulty expanding the chest enough to exchange air efficiently. This results in
a decreased ability to oxygenate the blood, and the retention of carbon dioxide. Affected
people suffer from chronic fatigue due to sleep loss; poor sleep quality, and chronic hypoxia
meaning decreased blood oxygen.
Metrics
Body mass index (BMI), developed by Belgian anthropometrist Adolphe Quetelet, is a
widely accepted scale to measure obesity. Its formula is division of the weight of an obese in
kilograms by his height in square metres. Another formula is BMI = weight (lbs.) * 703 /
height (inches)2
Top of Form
Body Mass Index
cm/kg
in/lb
Height:
Weight:
BMI:
Bottom of Form
Causes Of Obesity
Overeating
Environmental Factors
Environment plays a major role in people becoming obese. Here the environment stands
for the surroundings an American is born and grows up. The sedentary life style of an
average American is mainly responsible for the citizens becoming obese in such large
quantities. That is why it is so important for parents to instill a love for exercise at an early
age.
An obese parent genetically hands over his fat to the next generation. The cycle thus has
become vicious. The early Americans were British colonialists. These colonists were hard
working and therefore they did not have to deal with the issues and complications of obesity.
With the growth of economy, people find no interest in manual labor and there for have
started the production of a society of people greatly suffering from obesity. History tells us
that since the Second World War, the average weight of Americans increased, but they did not
suffer from such intense obesity.
But things started to take a turn for the worse, once the cost of food products decreased in the
1980’s. People have enough money to buy food, especially sugar and corn products, plus huge
food consumption, such as restaurant portions, combined with little physical labor add to this
perplexing dilemma. These factors have caused people to become thick around the middle.
Some foodstuffs have been subsidized leading to a sharp fall in their prices.
With the opening of economy lead by the Regan administration in the 1980s adults and
children fell prey to seductive advertisements for junk food and cold drinks, which consist of
a large amount of calories that cause a person to become obese. With new gadgets for cooking
and household work appearing on the scene, people, especially women, do less physical work
leading to their becoming obese.
Increasing affluence in society also has caused over consumption of food by Americans. The
elderly population tends to be more obese. The number of elderly people in the USA is
growing since the mortality rate has increased over the years. And with this the number of
obese people in the United States has grown rapidly from year to passing year.
A lack of physical work and exercise also contributes to the formation of a large number of
people becoming obese. Since the service sector is booming in American industry, people are
mostly occupied with cool and comfortable sitting jobs in air-conditioned rooms. This
increases obesity among the average worker.
As for the need for physical exercise, many people have become largely indifferent to this
need. With heavy foods in the stomach, people find no outlet to use up the stored calories.
This causes obesity.
Americans should pay immediate attention to their environment, they should eliminate any
factors that affect their health negatively. They should undertake more manual labor and
physical exercise and teach their children about the importance of these factors to ensure a
healthy body. Since obesity is associated with several fatal diseases, obese Americans will
soon be treated as social outcasts and the USA, as a country of patients.
What is Obesity?
If someone is obese, it means they are seriously overweight as a result of having too
much body fat. In adults, the exact level of obesity is determined by reference to the
Body Mass Index (BMI). A score of 30+ on the BMI indicates mild obesity. Types of
severe clinical obesity include morbid obesity (BMI 40+) and malignant or super obesity
(BMI 50+). At the extreme end of the scale is super-super obesity (BMI 60+). Child
obesity is measured differently. It is based on BMI-for-age, and is assessed in relation to
the weight of other children of a similar age and gender. Central or abdominal obesity,
now classified as an independent risk factor for some serious diseases, refers to
excessive fat around the stomach, abdomen or middle.
Other Causes
Physical Inactivity
Many Americans aren’t very physically active. There are many reasons for this. One reason is
that many people spend hours in front of TVs and computers doing work, schoolwork, and
leisure activities. In fact, more than 2 hours a day of regular TV viewing time has been linked
to overweight and obesity.
Other reasons for not being active include: relying on cars instead of walking to places, fewer
physical demands at work or at home because modern technology and conveniences reduce
the need to burn calories, and lack of physical education classes in schools for children.
People who are inactive are more likely to gain weight because they don’t burn up the calories
that they take in from food and drinks. An inactive lifestyle also raises your risk for heart
disease, high blood pressure, diabetes, colon cancer, and other health problems.
Environment
Our environment doesn’t always help with healthy lifestyle habits; in fact, it encourages
obesity. Some reasons include:
• Lack of neighborhood sidewalks and safe places for recreation. Not having
area parks, trails, sidewalks, and affordable gyms makes it hard for people
to be physically active.
• Work schedules. People often say that they don’t have time to be
physically active given the long hours at work and the time spent
commuting back and forth to work.
• Oversized food portions. Americans are surrounded by huge food portions
in restaurants, fast food places, gas stations, movie theaters,
supermarkets, and even home. Some of these meals and snacks can feed
two or more people. Eating large portions means too much energy IN. Over
time, this will cause weight gain if it isn’t balanced with physical activity.
• Lack of access to healthy foods. Some people don’t live in neighborhoods
that have supermarkets that sell healthy foods such as fresh fruits and
vegetables. Or if they do, these items are often too costly.
• Food advertising. Americans are surrounded by ads from food companies.
Often children are the targets of advertising for high-calorie, high-fat
snacks and sugary drinks. The goal of these ads is to sway people to buy
these high-calorie foods, and often they do.
Medicines
Certain medicines such as corticosteroids (for example, prednisone), antidepressants (for
example, Elavil®), and medicines for seizures (for example, Neurontin®) may cause you to
gain weight. These medicines can slow the rate at which your body burns calories, increase
your appetite, or cause your body to hold on to extra water—all of which can lead to weight
gain.
Emotional Factors
Some people eat more than usual when they are bored, angry, or stressed. Over time,
overeating will lead to weight gain and may cause overweight or obesity.
Smoking
Some people gain weight when they stop smoking. One reason is that food often tastes and
smells better. Another reason is because nicotine raises the rate at which your body burns
calories, so you burn fewer calories when you stop smoking. However, smoking is a serious
health risk, and quitting is more important than possible weight gain.
Age
As you get older, you tend to lose muscle, especially if you’re less active. Muscle loss can
slow down the rate at which your body burns calories. If you don’t reduce your calorie intake
as you get older, you may gain weight. Midlife weight gain in women is mainly due to aging
and lifestyle, but menopause also plays a role. Many women gain around 5 pounds during
menopause and have more fat around the waist than they did before.
Pregnancy
During pregnancy, women gain weight so that the baby gets proper nourishment and develops
normally. After giving birth, some women find it hard to lose the weight. This may lead to
overweight or obesity, especially after a few pregnancies.
Lack of Sleep
Studies find that the less people sleep, the more likely they are to be overweight or obese.
People who report sleeping 5 hours a night, for example, are much more likely to become
obese compared to people who sleep 7–8 hours a night.
People who sleep fewer hours also seem to prefer eating foods that are higher in calories and
carbohydrates, which can lead to overeating, weight gain, and obesity over time. Hormones
that are released during sleep control appetite and the body’s use of energy. For example,
insulin controls the rise and fall of blood sugar levels during sleep. People who don’t get
enough sleep have insulin and blood sugar levels that are similar to those in people who are
likely to have diabetes.
Also, people who don’t get enough sleep on a regular basis seem to have high levels of a
hormone called ghrelin (which causes hunger) and low levels of a hormone called leptin
(which normally helps to curb hunger).
Adults
According to the National Health and Nutrition Examination Survey (NHANES) 2003–2004,
about one-third of adults in the United States are overweight and slightly more than one-third
are obese. The survey also shows differences in overweight and obesity according to
racial/ethnic groups.
• In women, overweight and obesity are highest for non-Hispanic Black
women (about 82 percent), compared to about 75 percent for Mexican
American women and 58 percent for non-Hispanic White women.
• In men, overweight and obesity also are higher for minority groups.
They’re highest for Mexican American men (about 76 percent), compared
to about 71 percent for non-Hispanic White men and about 69 percent for
non-Hispanic Black men.
Income
Overweight and obesity are also common in groups with low incomes. Women with low
incomes are about 50 percent more likely to be obese than women with higher incomes.
Among children and teens, overweight in non-Hispanic White teens is related to a lower
family income.
Low-income families also buy more high-calorie, high-fat foods, which may add to the
problem. This is because they tend to cost less than more healthful foods such as fruits and
vegetables.
Lifestyle Changes
For long-term weight loss success, it’s important for you and your family to make lifestyle
changes:
• Focus on energy IN (calories from food and drinks) and energy OUT
(physical activity)
• Follow a healthy eating plan
• Learn how to adopt more healthful lifestyle habits
Over time, these changes will become part of your everyday life.
Calories
Cutting back on calories (energy IN) will help you lose weight. To lose 1 to 2 pounds a week,
adults should cut back their calorie intake by 500 to 1,000 calories a day.
• In general, 1,000 to 1,200 calories a day will help most women lose weight
safely.
• In general, 1,200 to 1,600 calories a day will help most men lose weight
safely. This calorie range is also suitable for women who weigh 165 pounds
or more or who exercise routinely.
These calorie levels are a guide and may need to be adjusted. If you eat 1,600 calories a day
but don’t lose weight, then you may want to cut back to 1,200 calories. If you’re hungry on
either diet, then you may want to boost your calories by 100 to 200 a day. Very low-calorie
diets of less than 800 calories a day shouldn’t be used unless your doctor is monitoring you.
For overweight children or teens, it’s important to slow the rate of weight gain; however,
reduced-calorie diets aren’t advised before you talk to a health care provider.
Healthy Eating Plan
A healthy eating plan gives your body the nutrients it needs every day. It has enough calories
for good health, but not so many that you gain weight.
A healthy eating plan also will lower your risk for heart disease and other conditions. A plan
low in total, saturated, and trans fat; cholesterol; and sodium (salt) will help to lower your risk
for heart disease. Cutting down on fats and added sugars also can help you eat fewer calories
and lose weight. Healthful foods include:
• Fat-free and low-fat milk and milk products such as low-fat yogurt, cheese,
and milk.
• Lean meat, fish, poultry, cooked beans, and peas.
• Whole grain foods such as whole wheat bread, oatmeal, and brown rice.
Other grain foods like pasta, cereal, bagels, bread, tortillas, couscous, and
crackers.
• Fruits, which can be canned (in juice or water), fresh, frozen, or dried.
• Vegetables, which can be canned (without salt), fresh, frozen, or dried.
Canola or olive oils and soft margarines made from these oils are heart healthy. They should
be used in small amounts because they’re high in calories. Unsalted nuts, like walnuts and
almonds, also can be built into a healthful diet as long as you watch the amount you eat,
because nuts are high in calories.
The National Heart, Lung, and Blood Institute’s “Aim for a Healthy Weight” patient booklet
provides more information on following a healthy eating plan.
Foods to limit. Foods that are high in saturated and trans fats and cholesterol raise blood
cholesterol levels and also may be high in calories. These fats raise the risk of heart disease,
so they should be limited.
Saturated fat is found mainly in:
• Fatty cuts of meat such as ground beef, sausage, and processed meats
such as bologna, hot dogs, and deli meats
• Poultry with the skin
• High-fat milk and milk products like whole-milk cheeses, whole milk,
cream, butter, and ice cream
• Lard, coconut, and palm oils found in many processed foods
Trans fat is found mainly in:
• Foods with partially hydrogenated oils such as many hard margarines and
shortening
• Baked products and snack foods such as crackers, cookies, doughnuts, and
breads
• Food fried in hydrogenated shortening such as french fries and chicken
Cholesterol is found mainly in:
• Egg yolks
• Organ meats such as liver
• Shrimp
• Whole milk or whole-milk products, including butter, cream, and cheese
Limiting foods and drinks with added sugars, like high-fructose corn syrup, is important.
Added sugars will give you extra calories without nutrients like vitamins and minerals. Added
sugars are found in many desserts, canned fruit packed in syrup, fruit drinks, and nondiet
drinks. Check the nutrition label on food packages for added sugars like high-fructose corn
syrup. Drinks with alcohol also will add calories, so it's a good idea to watch alcohol intake.
Portion size. A portion is the amount of food that you choose to eat for a meal or snack. It's
different from a serving, which is a measured amount of food and is noted on the nutrition
label on food packages.
Anyone who has eaten out lately is likely to notice how big the portions are. In fact, they’re
oversized. These ever-larger portions have changed what we think of as normal.
Cutting back on portion size is a good way to help you eat fewer calories and balance your
energy IN. To quiz yourself on how today's portions compare to those from 20 years ago, visit
the National Heart, Lung, and Blood Institute's Portion Distortion Web pages.
Food weight. Studies have shown that we all tend to eat a constant “weight” of food. Ounce
for ounce, our food intake is fairly constant. Knowing this, you can lose weight if you eat
foods that are lower in calories and fat for a given measure of food. For example, replacing a
full-fat food product that weighs 2 ounces with one that's the same weight but lower in fat
helps you cut back on calories. Another helpful practice is to eat foods that contain a lot of
water like vegetables, fruits, and soups.
Physical Activity
Staying active and eating fewer calories will help you lose weight and keep the weight off
over time. Physical activity also will benefit you in other ways. It will:
• Lower the risk of heart disease, diabetes, and cancers (such as breast,
uterus, and colon)
• Strengthen your lungs and help them to work better
• Strengthen your muscles and keep your joints in good condition
• Slow bone loss
• Give you more energy
• Help you to relax and cope better with stress
• Allow you to fall asleep more quickly and sleep more soundly
• Give you an enjoyable way to share time with friends and family
In general, adults should follow these guidelines in relation to physical activity.
• For overall health and to lower the risk of disease, aim for at least 30
minutes of moderate-intensity physical activity most days of the week.
• To help manage body weight and prevent gradual weight gain, aim for 60
minutes of moderate-to-vigorous intensity physical activity most days of
the week.
• To maintain weight loss, aim for at least 60 to 90 minutes of daily
moderate-intensity physical activity.
In general, children and teens should aim for at least 60 minutes of physical activity on most,
if not all, days of the week.
Many people lead inactive lives and may not be motivated to do more physical activity. Some
people may need help and supervision when they start a physical activity program to avoid
injury.
If you're obese, or if you haven't been active in the past, start physical activity slowly and
build up the intensity a little at a time. When starting out, one way to be active is to do more
"everyday" activities such as taking the stairs instead of the elevator and doing household
chores and yard work. The next step is to start walking, biking, or swimming at a slow pace,
and then build up the amount of time you exercise or the intensity level of the activity.
To lose weight and gain better health, it's important to get moderate-intensity physical
activity. Choose activities that you enjoy and that fit into your daily life. A daily, brisk walk is
an easy way to be more active and improve your health. Use a pedometer to count your daily
steps and keep track of how much you're walking. Try to increase the number of steps you
take each day.
Other examples of moderate-intensity physical activity include dancing, bicycling, gardening,
and swimming. For greater health benefits, try to step up your level of activity or the length of
time you're active. For example, start walking for 10 to 15 minutes three times a week, and
then build up to brisk walking for 60 minutes, 5 days a week. You also can break up the
amount of time that you're physically active into shorter amounts such as 15 minutes at a
time.
Behavioral Changes
Changing your behaviors or habits around food and physical activity is important for losing
weight. The first step is to understand the things that lead you to overeat or have an inactive
lifestyle. The next step is to change these habits.
The list below gives you some simple tips to help build healthier habits.
Change your surroundings. You may be more likely to overeat when watching TV, when
treats are available in the office break room, or when you're with a certain friend. You also
may not be motivated to take the exercise class you signed up for. But you can change these
habits.
• Instead of watching TV, dance to music in your living room or go for a walk.
• Leave the office break room right after you get a cup of coffee.
• Bring a change of clothes to work. Head straight to the exercise class on
the way home from work.
• Put a note on your calendar to remind yourself to take a walk or go to your
activity class.
Keep a record. A record of your food intake and the amount of physical activity that you do
each day will help to inspire you. You also can keep track of your weight. For example, when
the record shows that you've been meeting your goal to be more active, you'll want to keep it
up. A record is also an easy way to track how you're doing, especially if you're working with a
registered dietitian or nutritionist.
Seek support. Ask for help or encouragement from your friends, family, and health care
provider. You can get support in person, through e-mail, or by talking on the phone. You also
can join a support group.
Reward success. Reward your success for meeting your weight loss goals or other
achievements with something you would like to do, not with food. Choose rewards that you'll
enjoy, such as a movie, music CD, an afternoon off from work, a massage, or personal time.
Over-the-Counter Products
Over-the-counter (OTC) products often claim that a person taking them will lose weight. The
FDA doesn't regulate these products because they're considered dietary supplements, not
medicines. However, many of these products have serious side effects and aren't generally
recommended. A few OTC products include:
• Ephedra (also called ma-huang). Ephedra comes from plants and has been
sold as a dietary supplement. The active ingredient in the plant is called
ephedrine. Ephedra can cause short-term weight loss. It also has serious
side effects. It causes high blood pressure and stresses the heart. In fact,
because ephedra poses a serious health risk, the FDA has advised people
to stop using dietary supplements that contain it.
• Chromium. This is a mineral that's sold as a dietary supplement to reduce
body fat. While studies haven't found any weight loss benefit from
chromium, there are few serious side effects from taking it.
• Diuretics and herbal laxatives. These products cause you to lose water
weight, not fat. They also can lower your body's potassium levels, which
may cause heart and muscle problems.
• Hoodia. Hoodia is a cactus that is native to Africa. It's sold in pill form as an
appetite suppressant. However, there is no firm evidence that hoodia
works. No large-scale research has been done on humans to show whether
hoodia is effective or safe.
Weight Loss Surgery
Weight loss surgery may be an option for people with extreme obesity (BMI of 40 or greater)
when other treatments have failed. It's also an option for people with a BMI of 35 or greater
who have life-threatening conditions such as:
• Severe sleep apnea (a condition in which your breathing stops or gets very
shallow while you're sleeping)
• Obesity-related cardiomyopathy (diseases of the heart muscle)
• Severe type 2 diabetes
Two common weight loss surgeries include:
• Banded gastroplasty. For this surgery, a band or staples are used to create
a small pouch at the top of your stomach. This surgery limits the amount
of food and liquids the stomach can hold.
• Roux-en-Y gastric bypass. For this surgery, a small stomach pouch is
created with a bypass around part of the small intestine where most of the
calories you eat are absorbed. This surgery limits food intake and reduces
the calories your body absorbs.
Weight loss surgery can improve your health and weight. However, the surgery can be risky
depending on your overall health. There are few long-term side effects with gastroplasty;
however, you must limit your food intake dramatically. Roux-en-Y gastric bypass has more
side effects. These include nausea, bloating, diarrhea, and faintness (which are all part of a
condition called dumping syndrome). After Roux-en-Y gastric bypass, multivitamins and
minerals may be needed to prevent nutrient deficiencies.
Lifelong medical followup is needed after both surgeries. A monitoring program both before
and after surgery also is advised to help you with diet, physical activity, and coping skills.
If you think you would benefit from weight loss surgery, talk to your doctor. Ask whether
you're a candidate for the surgery and discuss the risks, benefits, and what to expect.
Key Points
• The terms “overweight” and “obesity” refer to a person’s overall body weight and
where the extra weight comes from. Overweight is having extra body weight from
muscle, bone, fat, and/or water. Obesity is having a high amount of extra body fat.
• Millions of Americans and people worldwide are overweight or obese.
• Being overweight or obese puts you at risk for many diseases and conditions,
including heart disease, high blood pressure, type 2 diabetes, gallbladder disease,
breathing problems, and certain cancers.
• A person’s weight is the result of many factors, including environment, family history
and genetics, metabolism (the way your body changes food and oxygen into energy),
behavior or habits, and other factors.
• For most people, overweight and obesity are caused by not having energy balance.
The amount of calories you get from food and drinks is energy IN. The amount of
energy your body uses daily is energy OUT. To maintain a healthy weight, energy IN
and energy OUT should balance over time.
• Overweight and obesity are calculated using the body mass index (BMI). BMI is an
estimate of body fat and a good gauge of your risk for diseases that occur with more
body fat. Adults can calculate their BMI using the National Heart, Lung, and Blood
Institute’s online calculator, or your health care provider can calculate your BMI.
• Children’s BMI is calculated based on growth charts for their age and sex. This is
called BMI-for-age percentile. For more information, go to the Centers for Disease
Control and Prevention’s BMI-for-age calculator.
• Treatment for overweight and obesity includes lifestyle changes. These changes mean
cutting back on calories, following a healthy eating plan, being physically active, and
making behavioral changes.
• When lifestyle changes aren’t enough, other treatment options for some people are
weight loss medicines and surgery.
• To manage weight and prevent unhealthy weight gain, adults should aim for 60
minutes of moderate-to-vigorous intensity physical activity most days of the week. To
keep up weight loss, aim for 60 to 90 minutes of daily moderate-intensity physical
activity.
• Children and teens should strive for 60 minutes of physical activity a day.
• Overweight and obesity in children and teens can be prevented with healthy food
choices and more physical activity. Parents and families should create habits that
encourage healthful food choices and physical activity early in a child’s life.