If you lose something, then you just may find it again, so stop trying to lose weight & learn to RELEASE it…in a healthy, balanced way! It is no secret that our country’s citizens are carrying a lot of “excess baggage”. The World Health Organization shares a few key facts:
- Worldwide obesity has more than doubled since 1980.
- In 2008, more than 1.4 billion adults, 20 & older, were overweight. Of these over 200 million men and nearly 300 million women were obese.
- More than 40 million children under the age of five were overweight in 2010.
- Obesity is preventable.
Obesity is related to many chronic diseases like diabetes, heart disease, high blood pressure, stroke, organ disease & various cancers. Individuals who are obese have a significantly increased risk of death from all causes, compared with healthy weight individuals. Most of this increased risk is due to cardiovascular causes.
Obesity is associated with over 112,000 excess deaths due to cardiovascular disease, over 15,000 excess deaths due to cancer & over 35,000 excess deaths due to other causes per year in the U.S. population. Poor diet is the second leading cause of death in America & will soon surpass smoking.
So, are people choosing to be overweight & obese or is there some other cause? Genetic, environmental, behavioral, & socioeconomic factors can all play a part in overweight & obesity. It is a complex issue, but the foundational principle is basic math – energy in versus energy out. Weight gain is usually due to an energy imbalance – when we consume more calories than we burn. In order to do the math, we need to know & understand the numbers involved including:
1. Resting Metabolic Rate: How many calories your body requires at rest to maintain weight. An easy method to estimate your RMR is to multiply your weight x 10; if you are moderately active x 12 or if you are very active x 15.
2. Average daily caloric intake: How many calories you consume on a daily basis. Most people live in complete denial & do not take the time to educate themselves on what they are putting into their bodies.
3. Caloric expenditure: How many calories you expend with daily activity & exercise
4. Nutritional value & caloric content of the foods and beverages we consume & what an appropriate portion size looks like for foods we typically eat. For 1-2 weeks, weigh & measure your food to get a realistic view of what a proper portion size looks like. Journal everything you eat & drink. Use a Food Counts book or online program to learn how many calories & nutrients are in your typical food choices. Then consult with a nutrition or wellness professional for recommendations.
Consuming just 100 calories per day over what our metabolic rate requires, can lead to a 10-pound weight gain in 1 year, 50 pounds in 5 years & 100 pounds in a decade. To lose weight, we must create an energy deficit by consuming fewer calories, increasing caloric output through activity & tuning up our metabolic engine.
If would like to learn more about managing your weight, health or Type 2 Diabetes, check out the 90DayDiabetesTrackerCalendar on http://diabetesdailypost.com/ & join the “Living Well” Diabetes Education Cruise leaving Fort Lauderdale, Florida on January 7, 2013! Living WELL is the only way to truly LIVE!
Written by Toria Lee Tringali – CEO of WellFit Affordable Health Solutions, Certified Personal Trainer (American College of Sports Medicine), Wellness Coach, Inspirational Speaker & Author