| I recently saw a programme on TV. It was a | | | | eat more than usual when they are bored, angry, |
| talk-show with Tyra Banks as the host. The | | | | or stressed. Over time, overeating will lead to |
| unfortunate subject was an obese young teenage | | | | weight gain and may cause overweight or obesity. |
| girl. That's being politically correct. She was FAT. | | | | Maybe our young girl was emotionally distressed |
| The issue? The young girl had a bad relationship | | | | as a result of her mother's misguided attempts to |
| with her mother and Tyra Banks was going to | | | | control her weight. |
| help them patch things up. All her life, the young | | | | Whatever the reason, the sad truth is, obesity will |
| girl said, she had been having a problem with her | | | | increase her health risks. |
| weight, and her mother was making things so | | | | The first step is to set the right weight loss goals |
| hard for her. | | | | to losing and maintaining weight. Just losing 5 to 10 |
| As a child, her mother would restrict her food | | | | percent of your current weight over 6 months |
| intake. Starving, she would be forced to raid the | | | | will lower your risk for heart disease and other |
| refrigerator at night just to satisfy her hunger. | | | | conditions. The best way to lose weight is slowly. |
| Things got worse when her mother resorted to | | | | A weight loss of 1 kg a week is do-able, safe, and |
| padlocking the fridge at night. She had to eat | | | | will help you keep off the weight. It also will give |
| different food from her siblings, who were all thin. | | | | you the time to make new, healthy lifestyle |
| All that had made her depressed, giving her a low | | | | changes. |
| self-esteem. She felt her thin mother and her | | | | For long-term weight loss success, lifestyle |
| other thin siblings were just picking on her for | | | | changes have to be made. Focus on the intake of |
| being fat, because she had a different father. | | | | calories from food and drinks and the amount of |
| The problem? Her mother. Tyra then interviewed | | | | physical activity a day. Over time, these changes |
| the mother. She admitted that maybe her | | | | will become part of everyday life. |
| methods had been harsh, but she was only | | | | So the main steps? |
| concerned for the girl. And no, she never felt that | | | | 1. Eat right. |
| she loved the girl less just because her father and | | | | A diet low in total, saturated, and trans fat; |
| her had broken up. | | | | cholesterol; and sodium (salt) will help to lower |
| The outcome ? The problem was the mother. | | | | your risk for heart disease. Cutting down on fats |
| She had been judgmental, not accepting the girl | | | | and added sugars also can help you eat fewer |
| for who she is. Afterall, her father was on the | | | | calories and lose weight. |
| large side. It wasn't her fault. Tyra felt they | | | | Examples include : |
| should kiss and make up. She told the girl she was | | | | Fat-free and low-fat milk and milk products such |
| beautiful, and to never let anyone tell her | | | | as low-fat yogurt, cheese, and milk. Lean meat, |
| otherwise. | | | | fish, poultry, cooked beans, and peas. Whole grain |
| So what's wrong with the whole story ? To me, | | | | foods such as whole wheat bread, oatmeal, and |
| the girl was FAT. She really was. She must have | | | | brown rice. |
| had a BMI of 33. She really needed to lose weight. | | | | Other grain foods like pasta, cereal, bagels, bread, |
| While I agree maybe the mother may have been | | | | tortillas, couscous, and crackers. |
| a little over the top with her methods, she wasn't | | | | Fruits, which can be canned (in juice or water), |
| wrong in trying to get the girl to lose weight. | | | | fresh, frozen, or dried. Vegetables, which can be |
| Most people associate being fat as a social, cultural | | | | canned (without salt), fresh, frozen, or dried. |
| problem. With thin being the new beautiful, being | | | | Canola or olive oils and soft margarines made |
| fat is ugly. Unfortunately, being fat is not just a | | | | from these oils are heart healthy. They should be |
| cosmetic problem. It's associated with a whole | | | | used in small amounts because they're high in |
| host of medical problems. | | | | calories. |
| I'll list a few here. | | | | Don't eat : |
| - Heart Disease | | | | Foods that are high in saturated and trans fats |
| - High Blood Pressure (Hypertension) | | | | and cholesterol. Saturated fat is found mainly in: |
| - Type 2 Diabetes | | | | Fatty cuts of meat such as ground beef, |
| - High cholestrol | | | | sausage, and processed meats such as bologna, |
| - Certain Cancers | | | | hot dogs, and deli meats Poultry with the skin |
| - Osteoarthritis | | | | High-fat milk and milk products like whole-milk |
| - Sleep Apnea | | | | cheeses, whole milk, cream, butter, and ice cream |
| - Reproductive Problems | | | | Lard, coconut, and palm oils found in many |
| - Gallstones | | | | processed foods. |
| The poor girl was a walking health hazard. Yes, | | | | Trans fat is found mainly in: |
| she should not have to put up with extreme | | | | Foods with partially hydrogenated oils such as |
| methods of controlling her food intake. Yes, her | | | | many hard margarines and shortening. Baked |
| self-esteem should have been built up, not put | | | | products and snack foods such as crackers, |
| down. But she cannot be allowed to remain the | | | | cookies, doughnuts, and breads . Food fried in |
| way she is. People in the developed world are | | | | hydrogenated shortening such as french fries and |
| getting bigger and bigger every year. | | | | chicken. |
| There are some medical conditions associated | | | | Cholesterol is found mainly in: |
| with obesity - eg. a low thyroid function, certain | | | | Egg yolks, organ meats such as liver, shrimp, |
| medications, Polycystic Ovary Syndrome. Doctors | | | | whole milk or whole-milk products, including butter, |
| will be able to determine if obesity is secondary | | | | cream, and cheese |
| to an underlying problem. | | | | Limiting foods and drinks with added sugars, like |
| But for the majority of people , their main | | | | high-fructose corn syrup, like those found in many |
| problem is simple - they eat too much. They've | | | | desserts, canned fruit packed in syrup, fruit |
| eaten more than their bodies can burn, and over | | | | drinks, and nondiet drinks. Check the nutrition label |
| time, that leads to weight gain. | | | | on food packages for added sugars like |
| Other causes include physical inactivity. Many | | | | high-fructose corn syrup. Drinks with alcohol also |
| people aren't very physically active. They spend | | | | will add calories, so it's a good idea to watch |
| hours in front of TVs and computers doing work, | | | | alcohol intake. |
| schoolwork, and leisure activities. In fact, more | | | | 2. Eat less! |
| than 2 hours a day of regular TV viewing time | | | | Cutting back on portion size is a good way to help |
| has been linked to overweight and obesity. | | | | you eat fewer calories . |
| Some other reasons for inactivity ? Relying on | | | | 3. Stay active! |
| cars instead of walking to places, fewer physical | | | | This will help burn calories. Aim for at least 30 |
| demands at work or at home because modern | | | | minutes of moderate-intensity physical activity at |
| technology and other conveniences. People who | | | | least 3 days a week. |
| are inactive are more likely to gain weight | | | | If you're obese, or if you haven't been active in |
| because they don't burn up the calories that they | | | | the past, start physical activity slowly and build up |
| take in from food and drinks. | | | | the intensity a little at a time. Try to do to do |
| The environment doesn't always help. Lack of | | | | more everyday activities such as taking the stairs |
| neighborhood sidewalks and safe places for | | | | instead of the elevator and doing household |
| recreation, not having area parks, trails, sidewalks, | | | | chores and yard work. Then progress to walking, |
| and affordable gyms makes it hard for people to | | | | biking, or swimming at a slow pace. Gradually build |
| be physically active. Long hours at work leave | | | | up the amount of time you exercise or the |
| people with no time to be physically active . | | | | intensity level of the activity. |
| Oversized food portions. mean too much energy | | | | A daily, brisk walk is an easy way to be more |
| in. Over time, this will cause weight gain if it isn't | | | | active and improve your health. Use a pedometer |
| balanced with physical activity. | | | | to count your daily steps and keep track of how |
| The lack of eating healthy foods such as fresh | | | | much you are walking. Try to increase the |
| fruits and vegetables coupled with food | | | | number of steps you take each day. Other |
| advertising from food companies makes things | | | | examples of moderate-intensity physical activity |
| worse. Often children are the targets of | | | | include dancing, bicycling, gardening, and swimming. |
| advertising for high-calorie, high-fat snacks and | | | | For those who are still unable to achieve significant |
| sugary drinks. The goal of these ads is to sway | | | | weight loss in spite of all these measures, doctors |
| people to buy these high-calorie foods, and often | | | | may prescribe weight loss medications like |
| they do. | | | | sibutramine or orlistat. |
| Unfortunately, genes and family history play a | | | | More drastic options, such as weight loss surgery |
| part. The unfortunate girl at the beginning of this | | | | may be needed for people with extreme obesity |
| article blamed her father. Her mother and siblings | | | | (BMI of 40 or greater) when other treatments |
| were all thin because they came from a thin | | | | have failed or those who have life-threatening |
| father. There's a certain amount of truth in that. | | | | conditions as a result of their obesity. |
| Studies on identical twins raised apart have shown | | | | In summary, obesity is NOT merely a cosmetic |
| that. However, if a family adopts healthful food | | | | problem. It is a medical condition with associated |
| and physical activity habits, the child's chance of | | | | health risks. Prevention is best. And this can be |
| being overweight or obese is reduced. | | | | done by eating sensibly and staying active. |
| Emotional factors play a part too. Some people | | | | Take steps today to lose weight and gain life ! |