The truth is obesity isn't a problem of external appearance; it is a serious risk factor for poor health and disease. About 1/3 of American adults are obese, qualified as having a BMI (Body Mass Index) of 30 or higher. Although BMI is far from perfect when it comes to measuring overweight and obesity, it is one way to get an idea of how we are doing as a nation in general. Southern states take the lead when it comes to obesity rates, however as of 2010 no state reported an obesity rate under 20%.
Overweight and obese individuals are at greater risk for diabetes, heart disease, hypertension, arthritis, and even unemployment due to disability. The prevalence of obesity in adult individuals with arthritis is over 50% higher compared to adults without arthritis. How did we get here? The simplest answer is that it is a matter of calories taken in versus calories burned through physical activity. When we consume more calories than we use, we have an imbalance of energy and the energy that is leftover is stored in the form of excess body weight/fat. We also take into consideration genetics, metabolism, culture, socioeconomics, emotions, and environment. Here's the good news: nearly all of these variables are changeable.
The first step in reducing risk of diseases mentioned above is to take control of your emotional and physical health. Evaluate what is standing in the way of your success. It can be frustrating when someone you know or love is suffering from the physical pains of arthritis and yet you believe they will feel so much better if only they would move their bodies. On the other hand, your loved one may not feel like moving their body because they are in too much pain. So what to do? A little give on both sides needs to occur. Begin with dietary strategies such as increasing the amount of vegetables consumed each day. Strive to consume a more "Mediterranean-like" diet based on colorful vegetables and fruit, nuts, legumes, seafood, and whole grains. Forget about sugars and processed foods altogether. Drink plenty of water. Say no to artificial sweeteners and all forms of soda pop - regular and/or diet.
Say no to fried, yes to baked. No to butter, yes to olive oil. No to cakes and cookies, yes to steel-cut oats and whole grains like quinoa, brown rice, and amaranth. Up the fiber to 25-30 grams daily, again making sure to drink plenty of water.
Start slow with an exercise program you can stick with. For many walking is a great place to start. Begin where you are. Invest in yourself - this doesn't mean going out and spending a ton of money. It's more about taking time for yourself. You can do push ups, jumping jacks, mountain climbers, and sit ups anywhere. You can walk almost anywhere. These things alone can do wonders. Enroll in community-supported groups where you'll meet like-minded and motivated individuals who can offer encouragement, non-judgment and a safe environment. Ask for help. There's no time like the present to get started.