Overweight and obesity are at epidemic proportions in the United States. Approximately 1 out 3 U.S. adults are obese and 2 out of 3 are overweight. The problem is even more severe in the African American community. Approximately 66% of African American women over the age of 20 are overweight or obese. These numbers are much higher when compared to Mexican American or White women.
2.What is the best way to approach to weight loss?
There isn’t one perfect weight loss approach that works for everyone. Most experts would agree, however, that weight loss and weight maintenance should employ the combination of a low calorie diet, increased physical activity, and behavior modification.
Behavior modification is very important as visible and accessible food items are often cues for unplanned eating. Behavior changes can make it easier to eat less without feeling deprived.
3.How quickly should I expect to lose weight?
Rapid weight loss from crash diets is usually not sustained. Slow, steady and sustained weight loss is the way to go. Weight should be loss at a rate of 1 to 2 pounds per week based on a caloric deficit of between 500 and 1,000 calories per day. You have to take in fewer calories than you expend (through exercise and activity).
4.What do you think about prescription weight loss drugs?
The thinking about weight loss drugs has changed a lot over the past few years. For certain, the side effects of Phen-Fen that lead to it being removed from the market have caused many in the medical community to be more cautious in prescribing weight loss medications.
The possible effects from the long-term use of prescription weight loss drugs are unclear. There does appear to be a role for the shorter-term use of these agents, especially for individuals who are obese (body mass index over 30). The bottom line is that you should give your very best effort at weight reduction through eating a low calorie diet, increasing your physical activity, and modifying your behavior before considering prescription medication. If you have not made progress through the approach described above, then discuss with your doctor whether weight loss medications will be a good choice for you.
5.What are the keys to success in exercise?
According to the National Women’s Health Information Center:
· Go slowly. Build up your activity level gradually. For example, if you are inactive now and want to begin walking regularly, you might begin slowly with a 10-15-minute walk, three times a week. As you become more fit, you can increase the sessions to every day, and if you wish, you can make each session longer.
· If you choose a fairly vigorous activity, begin each session slowly. Allow a 5-minute period of stretching and slow movement to give your body a chance to "warm up." At the end of your workout, take another 5 minutes to "cool down" with a slower exercise pace.
· Listen to your body. A certain amount of stiffness is normal at first. But if you hurt a joint or pull a muscle or tendon, stop the activity for several days to avoid more serious injury. Rest and over-the-counter painkillers can relieve most minor muscle and joint problems.
· Pay attention to warning signals. While regular physical activity can strengthen your heart, some types of activity may worsen existing heart problems. Warning signals include sudden dizziness, cold sweat, paleness, fainting, or pain or pressure in your upper body just after exercising. If you notice any of these signs, stop the activity and call your doctor immediately.
· Keep at it. Unless you have to stop your regular physical activity for a health reason, stay with it. Set small, short-term goals for yourself. If you find yourself becoming bored, try doing the activity with a friend or family member. Or switch to another activity. The health rewards of regular physical activity are well worth the effort.
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