(Grace Ogiehor-Enoma, RN, MSN, MPH, CNA, BC)

It is not new any more. Results from various researchers have consistently shown that about 64 percent of adults and 13 percent of children are either overweight or obese. The epidemic is covered on TV and in the newspapers. The question is what are YOU doing about it? Have you taken the first step towards achieving a healthy weight?  – Do you know why it is important to maintain a healthy weight and what steps you can take to achieve it?

Research has shown that excess weight is a serious health problem, increasing your risk of developing a number of serious illnesses, including heart disease, stroke, Diabetes, cancer, respiratory problems, complications in pregnancy, high blood pressure and psychological disorders, such as depression and low self esteem. The list of health consequences from overweight and obesity may seem endless, but the good news is that healthy eating and regular physical activity can help reduce your risk of these diseases. The key is to make changes in your habits/daily routine – including what you eat and the amount of physical activity you do. Your goal should be to- achieve long-term health and life long weight management; not a quick fix (Remember: your excess weight did not occur overnight. You cannot expect to lose it overnight, despite some manufacturer’s claims).

Where to start

First, find out from your Health Care Provider if you are within a healthy weight range. Your healthy weight is likely to be different from anyone else’s. A variety of factors influence your weight, including your genes (which play a role in determining your body size and shape), your physical activity, age, behavior, environment, culture and the foods you eat. Whether your weight is healthy depends on where your body fat is located, how much of your weight is fat, and whether you have weight-related health problems, such as diabetes or high blood pressure.

If your Health Care Provider advises you to lose weight, don’t panic. Ask for help from your Doctor, you’re Nurse or a Registered Dietitian. These professionals can help you set a reasonable weight goal and recommend an approach that is right for you.

Tips for Achieving Healthy Weight

• Set a realistic weight goal; accept changes in eating as a way of life, not a short-term hurdle to overcome.
• Identify your eating attitudes and behavior (keeping a record for a week of what you eat and when you eat may help you understand your eating habits and areas of improvement).
• Practice behavior modification techniques to control factors that contribute to your over eating. You may wait 10 minutes after feeling the urge to eat before you actually eat, never skip meals, trim recipes of extra fat and sugar, use a small plate (how much you eat counts – cut down on your portion), chew food thoroughly, eat slowly and leave some food on your plate.
• Modify your shopping habits: never shop while hungry, always shop from a list, buy only as much food as needed, don’t buy items that you know are your “weakness”
• Don’t weigh yourself too frequently. Once a week is enough
• Incorporate life-style changes: Keep busy with projects and hobbies
• Incorporate some type of physical activity into your daily routine, gradually increasing the intensity and duration of activity (e.g., start with a 10-minute walk three times a week and work your way up to 30 minutes of brisk walking or other form of moderate activity five times a week), select activities that you enjoy and can fit into your daily life. Get off the bus or train one stop before your usual one and walk; walk up/down one flight up stairs.
• Accept set backs or infrequent cheating without giving up on your plan – they are inevitable (remember, it is not how many times a man falls that matters but rather how many times he got up after he fell). COMMIT to Maintaining Healthy Weight.
• Enlist the support of family, and friends, and attend group weight loss sessions, if possible. There are also Internet support groups.

Overweight in Children

According to Surgeon General Fact sheet, about 14 percent of children and adolescents are overweight or obese. Overweight or obese children are also at risk of health problems. The most important consequence of overweight and obesity in children and adolescents is social discrimination. This could lead to your child’s poor self-esteem, avoiding school and depression. Consult with your child’s Health Care Provider to determine if your child is overweight or obese. Don’t start weight management program for your child unless you are told to do so by your child’s Health Care Provider. Many overweight children who are still growing may not need to lose weight, but may need to reduce their rate of weight gain (Surgeon General).

Teach your child healthy eating habits incorporate healthy foods to your family menu and plan family activities that provide everyone with exercise and enjoyments.

Remember, your family must consider achieving and maintaining a healthy weight a lifelong effort

Above information is to raise your awareness about your health. For your medical management, Contact your Health Care Provider. For more information about Overweight and Obesity, visit www.health.gov/dietaryguildelines, www.nih.org, www.cdc.org