The growth of obesity is
due to cultural factors, such as eating out more, consuming larger portions,
becoming more sedentary, rather than genetic causes (Schlenker & Long,
2011). Since obesity is caused by our
actions, maybe it can be cured by changing our actions! It doesn’t take much to witness health
improvements - a weight loss of 5% to 10% of one’s initial body weight is
sufficient to reduce the development of diabetes by 58% in people with pre-diabetes”
(Schlenker & Long, 2011, p. 337).
Being mindful of what you
eat and how much you eat will help improve the amount of calories you consume. Are most of your meals from a box, frozen
dinner, or fast food? Do you recognize
the ingredients listed? How many
calories are you really eating? Are you
eating an entire package which is two or three servings? You can begin being aware of what you’re
eating by reading labels. Try purchasing
and eating fresh foods for one week or cooking a homemade meal with a friend –
you’ll be feeling better and having fun too!
Incorporate intentional exercise
and additional movement throughout the day!
“Most weight loss occurs because
of decreased caloric intake. However, evidence shows the only way to maintain
weight loss is to be engaged in regular physical activity” (CDC, 2014). The recommendation for exercise is 2 hours 30
minutes of moderate intensity exercise (or 1 hour 75 minutes of vigorous activity)
and two days of strength training every week.
Additionally, move more - try parking further away from the grocery
store and also help carry-out clerks by returning your shopping cart to the designated
area! Take the stairs instead of the
escalator or elevator and walk whenever possible.
America’s obesity problem
has evolved over many decades because of various cultural, social, and economic
changes. However, the solution to
reversing these debilitating changes is relatively simple and only requires
knowledge, determination, and commitment.
Start today by making conscious and intelligent choices about your diet,
increase your intentional exercise, and strive for a healthy lifestyle based
upon sensible and informed decisions.
CHOICES
TODAY DETERMINE TOMORROW…
CHOOSE A
HEALTHY LIFESTYLE!
References
Center for Disease
Control. (2014). Adult obesity facts. Retrieved
from:
Center for Disease
Control. (2014). Why is physical activity
important? Retrieved from:
Schlenker, E.D. &
Long, S. (2011). Williams’ essentials of nutrition & diet therapy, 10th
Edition. St. Louis, MO: Mosby Elsevier.
What a great idea! Cooking a homemade meal with a friend! Brilliant!!!
ReplyDelete