There are some who would have you believe that it’s somehow possible to be a healthy person and a fat person at the same time. The fact is if you’re over your ‘ideal’ weight by more than 20% you run a much greater risk of health problems and even dying, than a person of normal weight. In fact you’re 5-10 times more likely to develop heart disease, high blood pressure, diabetes, arthritis, respiratory problems, infertility, sleep disturbances, even cancer.
Obesity continues to be a rising problem in our country with six million morbidly obese adults and nearly ten million more almost in that category. People are considered morbidly obese if their Body Mass Index is over 40. These folks are typically 100 pounds or more overweight.
The most frightening figures are those that tell us approximately 22 million children under the age of five are overweight, not just in this country, but around the world. Since 1980, according to the Surgeon General reports, the number of overweight children in the U.S. has tripled.
The sad truth is most of those overweight children will grow up to be obese adults. But they won’t necessarily have to reach adulthood before they start experiencing the same health problems adults face. We’re already seeing Type 2 diabetes occur in younger and younger children.
So what can you do if you or your child is overweight? I’ve listed below three important steps you can take to safeguard the health of you and your entire family.
1. Get moving. If you did nothing to change your eating habits, but added activity to your family’s schedule, you’d be taking a giant leap towards a healthier lifestyle. The activity can be as simple as a walk after dinner or taking tennis lessons together. The important thing is to become more active on a consistent basis.
2. Eat three well-balanced meals every day, including breakfast, and two smart snacks, such as fruit or vegetables. Make healthy substitutions for high calorie snacks. Instead of a bag of chips, choose a crisp apple with a tablespoon of natural peanut butter. Swap out cookies with a cup of grapes or fresh strawberries. Adding fruits and vegetables to your diet provides the body with many vitamins and minerals that it needs to stay healthy.
3. Breathe more deeply. Now, that may sound too simple to be effective, but we’ve become a nation of shallow breathers. Oxygen is crucial to the health of every cell in our body. Breathing deeply more often sends a surge of life-giving oxygen into our bloodstream where it’s transported all over our body. It’s a simple exercise you can do every time you think about it, driving the car, cooking dinner, even relaxing on the couch.
Reversing the harmful effects of extra weight is not an overnight process, but it certainly can be done. The easiest way is by making small changes, one or two at a time until they become habit. Then add a couple more, until eventually your healthy habits will outweigh the bad ones.
