Losing Weight for Better Health
By: David Pryor, MD on (0 comments)
The first step toward making a change is identifying and acknowledging a problem. Sisters, we have a problem with weight and obesity in our community. According to current statistics, between 50 and 66% of African American women can be classified as being "overweight". African American women suffer from obesity at an alarmingly disproportionate rate when compared to women of other races.
There are a variety of reasons proposed for the high levels of obesity in our community. These reasons include but are not limited to socioeconomic factors, cultural expectations and norms, diet, and lack of regular exercise. Our emotions and feelings of self-worth also play a significant role with regard to attitudes about weight and overall health.
Defining "Overweight" and Obese
In the most general sense, being "overweight" is defined as an individual carrying more weight than normal for their height. Experts identify obesity as being 20 percent above your ideal weight based upon medically approved weight charts. Additionally, obesity can be defined as possessing more than 25 percent body fat.
The most widely used measure of weight status and obesity is the Body Mass Index (BMI). This is calculated by dividing your weight in kilograms by the square of your height in meters (kg/m2). The national and international communities have determined the following classifications:
|
Category |
BMI |
|
Underweight |
Under 20 |
|
Normal Weight |
20.0 - 24.9 |
|
Overweight |
25.0 - 29.9 |
|
Obese |
30.0 - 39.9 |
|
Severely Obese |
40 and over |
Health Consequences of Being Overweight
Individuals who are significantly overweight are at risk for developing a variety of medical problems, including high blood pressure, heart disease, high cholesterol, diabetes, heart attacks, and even some forms of cancer. Additionally, bone and joint diseases such as arthritis are made worse when one’s body is overtaxed form carrying around excess weight.
It Can Be A Struggle, But You Can Do It!
Problems with weight are difficult regardless of wealth, fame or educational status. It is a struggle for many women. Oprah Winfrey, the celebrated television talk show personality, has had a weight problem, which she has freely discussed with the public. She tried many diets and supplement programs unsuccessfully, to lose weight. Oprah suggests that dieting and deprivation in the long run only generated an endless cycle of weight loss, overindulgence in food, and gaining weight again. A well-planned weight loss program with sustained results is needed.
By now we all know that when you get right down to it, there are no "quick fixes" or fad diets when it comes to serious weight loss. There is nothing that can take the place of a regular exercise routine, proper nutrition/diet and a reduction in the amount of calories we intake. Life style changes are the pathway to better health and weight lost.
The Need To Exercise
Physical exercise is not a regular part of the lifestyle of many African American women. However there is hope! The key is to find an activity that you enjoy and feel comfortable doing. A good starting point is walking, especially if you have not been exercising regularly in the past. Walking is one of the best and least expensive exercises there is. All you need is time for yourself and a good pair of walking shoes. Walking doesn’t stress the body the way running does. Walking can help make your heart and lungs function more efficiently, help you lose weight, sleep better, and reduce stress. You should try to walk four times a week for at least thirty minutes each time.
Nutrition
If you want to lose body fat and improve your health, you need to increase your exercise and significantly decrease the amount of fat (both animal and vegetable) that you eat. The consumption of fat that comes from animal sources such as lard, red meat, pizza (loaded with meat and cheese), ham hocks should be minimized.
Fat that comes from plant sources like olive oil, peanut oil, canola oil, corn oil has not been hydrogenated (exposed to the action of hydrogen to produce a solid fat) does not seem to have the same corrosive effect on your coronary (heart) arteries. Eating more fruits and vegetables (at least 4 to 6 serving a day) is key.
It is advisable that you to drink six to eight glasses of water daily (given that you have no other medical conditions). Water is important in body heat regulation, maintenance of blood volume, helps you eliminate wastes and acts as an appetite suppressant.
Be on watch for more specific articles on ways to improve your nutrition.
Empowerment Points:
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Take ownership and responsibility for your health.
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Develop self-control and self-acceptance.
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Begin to eat a health-wise diet. There are many sources to locate good information on diet and nutrition.
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Begin to incorporate an exercise routine into your daily activities.
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Drink 6 to 8 glasses of water a day.
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Find your social support from family and friends.
Reference:
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Cheskin, Lawrence J. M.D. Losing Weight For Good, Baltimore and London: The Johns Hopkins University Press, 1997, pp. 2-4.
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Family Circle, GJ USA Publishing, New York, NY: Aug.4, 1998, p.67.
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Fenton, Mark and Bauer, Seth, The 90-Day Fitness Walking Program, New York: the Berkeley Publishing Group, 1995, pp. 12-13.
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George, Stephen, C., Bredenberg, Jeff and Editors of Men’s Health Books, Fight Fat, Emmaus, PA: Rodale Press, 1995, pp. 4-18.
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Greene, Bob and Winfrey, Oprah, Make The Connection, New York: Hyperion, 1996, pp. 4-88.
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Ralston, Jeannie, Walking For the Health Of It, Glenview, CA: Foresman and Company, 1986, pp. 2-88.
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Shaevitz, Morton H., Ph.D. Lean And Mean, New York: G.P.Putnam’s Sons, 1993, pp.35-55.
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