Since the revised definitions of overweight and obesity appeared in 1998 in the form of the Body Mass Index, the term “obesity epidemic” has become part of our everyday language. Numerous government reports, scientific studies, and media reports have documented the problem and illustrated the alarming increase in the number of obese individuals—both adults and children—over the past two decades.
In the United States alone, rates of overweight and obesity have skyrocketed—more than 61 percent of Americans are now considered overweight or obese. Twenty-five percent of children are classified as either overweight or at risk for overweight—more than double the rate of a generation ago.
In the meantime, the U.S. population is constantly being inundated with so-called miracle cures promising “quick fixes,” usually through dietary supplements, the advice of diet books, or the latest fitness fad. Each provides the tempting lure of a “magic formula” that will help a person lose weight or gain health. The scientific evidence required to back up the claims made for these quick fixes is often lacking. Therefore, these quick fixes can, at best, be ineffective; at worst, they can be downright dangerous.
The temporary popularity of such quick fixes is a clear indication that many people hope to achieve a desired health or weight management goal through these methods. Since an instant cure is not the answer, what is an achievable solution for most individuals? It stands to reason that achieving and maintaining a healthy lifestyle through gradual changes and a lifetime commitment to balance, variety, and moderation in regular physical activity and healthful eating may be the key to success.
Making Changes that Last
Unlike people with heart disease, diabetes, and stroke, those with excess weight problems or low fitness levels are reminded of their affliction on a daily basis just by looking in a mirror. Just as for heart disease, diabetes, and stroke, however, overall lifestyle choices affect overweight and general health. One day, one meal, or even one trip to the gym is not the answer. Even though overweight, obese, and sedentary individuals are reminded of their condition daily, the process of behavior change is nevertheless complex and success is difficult to achieve.
Most health experts do agree that no one lifestyle factor is responsible for overweight and obesity. Instead, a complex combination of factors fuels this growing problem. The principle of caloric balance is clearly applicable here. The foods that we eat, the frequency of eating, and portion size all contribute to the numbers of calories consumed. Some studies show that Americans consume more calories per day than they did 20 years ago. Perhaps the biggest change, however, has come in energy expenditures. Today, Americans are not only eating more calories and larger portions than ever before, but they have also become more inactive. There are a variety of reasons for this: decentralized community shopping centers, inadequate sidewalk systems, and long commutes all promote the use of automobiles and hence less physical activity. In addition, many people are spending more time than ever in front of the television or the computer.
The reasons underlying eating and activity behaviors are not well understood, but such behaviors are likely to be affected by the fast-paced nature of U.S. society. Consumers often report that they do not have the time to prepare meals and engage in regular physical activity. When it comes to the high-stress, complex lives that we are living today, the activities that must be done to achieve a healthy lifestyle often end up too far down on the priority list.
Small, Gradual Changes Over Time
To meet the goal of a healthy weight and lifestyle, consumers need to make changes to both sides of the energy equation: the inputs and the outputs. The desired approach is to incorporate small, achievable modifications in eating behaviors and additions of activity into daily life—activity that does not impinge on free time, and is enjoyable, and that can become habitual. The goal here is sustainability and balance.
For those who have time constraints (which is most people), additional activity can occur in short, unobtrusive bursts. Walking the dog, parking further away than usual in the parking lot, strolling the mall, or getting off one subway stop earlier and walking the rest of the way all count as activity. If it helps, make a list of things you enjoy doing in your spare time, identify which can serve to increase your activity level, and then have fun doing them.
Likewise, healthy eating does not necessarily require a one-time dietary overhaul but requires small, practical, and sustainable changes. For instance, eating your meals more slowly to allow satiation to kick in, spreading out your meals throughout the day, and trimming portions a little bit at a time until the usual portion sizes are smaller than they were originally will help get you on the track to more balanced eating behavior.
The Bottom Line
New scientific evidence and public health initiatives continue to provide more information and direction on weight management and a healthy lifestyle. One thing is now certain, however: incorporating balance and moderation in both food and fitness is the best approach. It bears repeating—a healthy lifestyle requires a long-term commitment but the benefits are well worth it!
Need More Information?
The IFIC Foundation has an ever-growing list of publications that describe ways that you can promote a healthy lifestyle. To order IFIC Foundation publications, simply visit the Web site at http://ific.org/publications. The current list includes the following:
i) Helping Your Overweight Child is an easy-to-understand booklet that gives guidance to parents and caregivers in identifying and assisting children with weight issues.
ii) Ten Tips for Healthy Eating and Activity for You is a colorful brochure designed for 9- to 15-year-olds, with easy tips on balancing food choices (using the Food Guide Pyramid) and increasing physical activity.
iii) Ten Tips to Healthy Eating is a brochure for adults, with quick tips on maintaining healthy weight, balancing food choices, and improving eating habits.
iv) The Benefits of Balance: Managing Fat in Your Diet is a timely brochure showing how lower-fat foods—including reduced-fat, low-fat, and fat-free foods—can help you manage fat in your diet while continuing to enjoy your favorite foods.
v) Children’s Nutrition and Physical Activity Teaching Set is designed to help kids ages 9 to 15 understand the importance of combining nutrition and physical activity. The set features a 22”-by-34” two-sided poster highlighting the Physical Activity Pyramid alongside the Food Guide Pyramid ($3.50 plus $1.50 shipping).
