According to The Obesity Society, about 12.8 percent of Americans were obese in the years 1976-1980, whereas in 2000, 30 percent of Americans were classified as obese. Obesity is defined as having a body mass index (BMI) of greater than 30; overweight means having a BMI between 25 and 30. A normal BMI is between 18.5 and 24.9. Fortunately, there are many lifestyle changes you can adapt to lower your BMI, such as diet and exercise. Make an appointment with your doctor to discuss any exercise and diet plans. Your doctor can help you choose a plan that is right for you.
Exercise
Regular exercise is essential for reaching and maintaining a healthy weight. It will also help you prevent diseases such as diabetes, hypertension, osteoporosis and heart attacks. If you've rarely exercised before, don't panic. The best way to start an exercise program is to start slowly. Try parking your car farther away from your destination and walking the rest of the way. Climb the stairs instead of using the elevator. Try taking a brisk walk--time how long you walk, and gradually increase your time. As your stamina begins to improve, work on more aerobically strenuous activities such as running and jumping rope. Try running for a few minutes, then walking, then running again. Be sure to stretch. If you abhor working out, find an activity that you really enjoy, such as tennis, biking, aerobics, dancing, hiking or even gardening and yard work.
Diet Substitutions
Evaluate your current diet by keeping a food journal. Write down what you eat, when you eat it and whether you were actually hungry before you ate. Then determine where you can improve your diet. Don't try to overhaul your diet all at once, but rather start with small substitutions. Substitute oatmeal with fruit and cinnamon in the morning instead of a breakfast pastry. Try munching on a handful of unsalted nuts for a snack instead of hitting the potato chip button on the vending machine. Replace sugary drinks with green tea, water or vegetable juice. Try one new substitution each day.
Nutrition
Losing weight isn't just about cutting calories and exercising, it is also essential to provide your body with the types of nutrients it needs. In addition to taking a multivitamin, you can acquire necessary nutrients from foods such as whole grains (oatmeal, brown rice, whole wheat), fruits (apples, oranges, grapefruit, strawberries), vegetables (broccoli, carrots, peas, spinach) and nuts and legumes (almonds, lentils). In addition, be sure that the dairy you consume is fat-free or low-fat, and that you select lean cuts of red meat in addition to poultry and fish.
Bariatric Surgery
Another option is asking your doctor about bariatric, or weight loss, surgery. There are several different surgical options, but they generally fall under two main categories: the restrictive approach or the malabsorptive approach. With the restrictive approach (such as stomach stapling), you will be limited in the amount of food you can eat. With the malabsorptive method, your body will be restricted in the amount of food that it can absorb. You can also choose a procedure that combines these two methods. These surgeries are not a "magic bullet"--your surgeon will discuss postoperation adjustments and lifestyle changes that are mandatory in order to avoid harm,
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