Beech Tree News Network

One year ago, I began following my physician’s advice to increase my activity and to choose healthier foods. My fight against obesity is not a new fight: I’ve been fighting weight gain for two decades. And, it is a battle.

In 2011, Colorado reported the lowest obesity rate (20.7%), and Mississippi reported the highest obesity rate (34.9%). Kentucky’s obesity rate was 30.4%, the same percentage that Texas reported (Nine states reported a higher percent of obesity than Kentucky, while the District of Columbia and 39 other states reported a lower percent of obesity.). This is significant because overweight and obese individuals are at increased risk for several diseases and chronic conditions, including the following (http://www.ncsl.org/issues-research/health/obesity-statistics-in-the-uni...):

 - Hypertension (high blood pressure)

 - Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)

 - Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)

 - Type 2 diabetes

 - Heart disease 

 - Stroke

 - Gallbladder disease

 - Sleep apnea and respiratory problems

Some cancers (pancreas, kidney, prostate, endometrial, breast, and colon)

A basic rule for weight loss is: you will lose weight when the calories you eat and drink are less than the calories you burn. The Department of Health and Human Services recommends that adults engage in 150 to 300 minutes of moderate intensity exercise per week. Exercise may be broken into segments as short as ten minutes. And, some exercise is better than none (http://www.health.gov/paguidelines/guidelines/summary.aspx). Studies have shown that brisk walking can help to trim body fat. Using a pedometer to count steps is also a good practice. Taking 10,000 steps is considered roughly equivalent to 30 minutes of activity (2,000 steps is about one mile.).

It’s been said, “You can’t exercise yourself out of poor nutrition.” Nutrition is one of those things many of us hesitate to learn: it sounds so complicated. Now, much nutritional information – even about fast foods – is readily available on the Internet or in books or other publications. I’ve found that knowing the calorie and carbohydrate information of foods is helpful. For me, recording what I eat (I can see how I’m doing.) and setting goals are helpful.

I’ve been slowly working on losing weight for a year. Has it helped? I’ve lost 18 pounds. Have I been focused every day? Many days (and many weeks), I just didn’t have enough determination. My physician wants me to lose 20 more pounds. Can I do it? Ask me next year.