An Epidemic of Large Proportion
by Dana Denis, MSPH., RD (topic expert: nutrition)

Lessons learned.

One of the most common resolutions of the New Year is to lose weight. But according to recent statistics, few people are actually sticking to those New Year resolutions. Indeed, over the last twenty years, the American population continues to grow. No, I am not referring to growth in population, but rather growth in size, or obesity.

Obesity is defined as having a body mass index (BMI) greater than 30 or approximately 30 pounds overweight for a 5'4" person. Between 1979 and 1980, data showed that 15% of our population was defined as obese. Between the years 1988 and 1994 this percentage increased to 23%, and between 1999 and 2002 it jumped to 31%, or greater than 60 million adults, who are obese.[1]

Even more frightening are the statistics for our children. We have gone from a 4 to 5% incidence of obesity to 16% in children.[2]

During these years we have seen many dieting trends and fads come and go and come again. These range from the extremely low fat diets to the more recent low carb craze. With all these Americans on some diet or another, why do we continue to grow more and more obese?

Could it be our portions?

Let's look at changes in portion sizes over the last 20 years. A bagel 20 years ago was about 3 inches in diameter and provided 140 calories. Today's bagels are about 6 inches in diameter and about 350 calories. A cheeseburger 20 years ago was around 330 calories and today many are 600 calories and more! Even a turkey sandwich 20 years ago was 320 calories and today it can be more like 800 calories. What about soft drinks? Sodas used to come in 8 ounce bottles and now most are 20 or 34 ounces. At 12 calories per ounce that is a lot of extra calories we will need to burn off!

It doesn't matter if we are cutting back on fat or carbohydrate, but if we don't get control over our portion sizes we will continue our upward trend of obesity.

Why is it important?

The goal is not to look like the super models we see plastered over billboards, television and magazines. The goal is good health. Obesity increases our risk for many dangerous diseases, like diabetes, high blood pressure, heart disease, stroke, arthritis, gallbladder disease, sleep apnea and many types of cancer.

In many cases we do not need to lose large amounts of weight, only about 10% or so, to see health benefits. Listed below are a few tips that may help you start and stick to a weight loss program through out the New Year.

Tips for Success

1. Don't fall for fad diets - they may allow you to lose weight initially, but your success will usually be as fleeting as your ability to stay on the "diet."
2. Any "diet" that excludes entire food groups is usually not a healthy way to achieve weight loss.
3. Watch portion sizes:
          3 ounces of meat is about the size of a deck of cards.
          1 cup of cereal or pasta is about the size of a baseball.
          1 slice of bread, the size of a CD case.
          1 tablespoon of oil, dressing or mayo is about the size of a matchbook.
   There are several websites to help you find out the amounts you need each day~ check out mypyramid.gov for an interactive experience
4. Make your plate a rainbow ~ the more colors the more varied and nutritious your meal is. Load it up with veggies you like, and then add your meat and starch.
5. Don't skip meals, especially breakfast. Allowing yourself to become too hungry usually results in overeating at the next meal.
6. Eat slowly. It takes a while for your brain to register that you are full. Give your stomach some time to send that message before going in for seconds.
7. You do not need to finish everything on your plate. When dining out, portions are often too large. Ask for the doggie bag at the beginning and put half of your meal in the take home bag before you begin eating.
8. Avoid eating because it is "time to eat". When possible, listen to your body and its signal for hunger as well as fullness.
9. If you see an ad for a weight loss product that sounds too good to be true ~ it probably is! It usually comes down to the same thing. we must burn off more calories than we take in to lose weight.
10. Increase activity!! Increasing activity increases metabolism and is critical for losing weight, maintaining weight, and living a healthy lifestyle. If you're a Platinum Walkstyle member, you can use the WalkStyles website to track your goals online. So Keep Up Those Steps!!

References:

1. Center for Disease Control: Behavioral Risk Factor Surveillance System http://www.cdc.gov/nchs/products/pubs/pubd/hestats/obese/obse99.htm  
   Center for Disease Control: Behavioral Risk Factor Surveillance System http://www.cdc.gov/nchs/products/pubs/pubd/hestats/overwght99.htm
2. National Heart, Lung and Blood Institute http://hin.nhlbi.nih.gov 
3. United States Department of Agriculture www.MyPyramid.gov 
4. Fast Food Facts www.foodfacts.info