Weight Control Solutions

More than half of all adults in the U.S. (97 million people) are now overweight or obese. Leading the upswing is Georgia whose rate doubled and is nearly twice the national average with a 101.8% increase from 1991 to 1998.

As Americans become fatter, health experts keep lengthening the list of reasons to lose weight: diabetes, heart disease, stroke, gall bladder disease, and some cancers. Contributing factors of obesity seem to be increasingly limited time, inactivity, southern-style cooking, overeating, and fattening food in increasing portion sizes at fast food outlets, shopping malls, and buffets.

How do we win the battle of the bulge?

Not by dieting or taking weight loss pills. Diets are generally too restrictive or too unrealistic. Diet pills are generally dangerous and ineffective. Appetite and metabolism return to normal and weight is regained once you stop the diet or pill.

Food Guide Pyramid (with recommended daily servings):

Weight Control Solutions

Curb Calories

Control calories by eating a balanced diet based on the food guide pyramid. Be sure to include whole grains, fruits and vegetables high in fiber that provide satiety (fullness) and generally less calories. Beware of low fat snacks such as cakes, cookies, and crackers that are generally high in sugar and calories. Drink 8 - 10 glasses of calorie and caffeine free liquid daily for adequate hydration and to increase fat metabolism. When eating away from home, avoid high fat au-gratin, sautéed, stuffed, smothered, and en casserole dishes. Request preparation methods with little or no fat such as au jus, marinara, herbed, stir-fried in broth, and yogurt sauces.

Decrease Servings

People have become accustomed to large portions of food served in restaurants. Learn serving sizes, i.e., the size of a deck of cards is equivalent to a 3 oz portion of meat. Ask for smaller portions or plan to take some home for later.

Get Physical

We have more cars, computers, televisions, and less time. We must find time, however, to fit enjoyable physical activity in our lives for optimal health and weight control. Consider tennis, mall walking, bicycling, gardening, mowing, raking leaves, and cutting grass. Exercising at least 30-40 minutes, 5 to 7 times per week helps to burn fat and lose weight. Studies have proven that people who combine exercise with healthy food choices maintain the greatest weight loss over a longer period of time.

Change Behavior

• Plan a day's meal in advance and stick to it.
• Eat several small meals a day to keep metabolism working at a higher speed.
• Use small plates so portions seem bigger.
• Eat slowly. Take at least 20 minutes to eat putting your fork down between mouthfuls.
• Never eat standing or lying down in bed.
• When you eat, just eat. Don't read or watch TV while your eating. As a matter of fact, you're better off to eat in a designated location, where the focus is on the meal consumed - like the dinner table.
• Dish up servings in the kitchen so extra food is not on the table.

Now go ahead and "Take off those Pounds" with the confidence of knowing that your not just losing weight, but decreasing your percentage of body fat!