Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, February 1, 1995 TAG: 9502010035
SECTION: EXTRA PAGE: 1 EDITION: METRO
SOURCE: LORI STEINMEYER KNIGHT-RIDDER/TRIBUNE
DATELINE: LENGTH: Medium
Unfortunately, we probably will not reach this ambitious goal, as obesity appears to be on the rise. Approximately 35 percent of women and 31 percent of men age 20 or older are considered obese. Even a quarter of our children and teen-agers are considered obese.
The cost of obesity is enormous. The tens of millions of Americans trying to lose weight at any one time are spending more than $33 billion annually in weight-reduction products (diet food, diet drinks, etc.). This is in addition to the more than $70 billion spent on obesity-related health-care costs.
On top of these economic costs, there are the psychological costs of being obese - low self-esteem, binge eating and disorders, and depression.
The long-term success rate for those who complete most weight-loss program is grim. In one study of participants from various weight-loss programs, weight lost averaged 10 percent of body weight, only to be regained within one year. By the third year, all had regained all their weight.
In a recent study at Michigan State University, those gaining their weight back at follow-up had a reported higher history of weight cycles than those who maintained their weight losses. In other words, weight cyclers tend to gain their weight back faster and lose it slower the next time. Also, continually losing and regaining weight appears to increase the levels of fats in the blood and therefore heart-disease risks.
Several recent studies provide some hope in overcoming the weight-cycling obstacle or ``yo-yo dieting.'' These studies suggest that there may be some lifestyle changes that will lead to successful, long-term weight management. These strategies include:
Adopt a low-fat diet.
Begin an exercise program you can stay with.
Find good social support for your lifestyle changes.
Accept yourself as your healthiest, not thinnest.
Evaluate your weight history.
First attempt to reduce your diet to less than 30 percent calories from fat. Diets less than 1200 calories make it difficult to meet your need for all the essential vitamins and minerals, so try not to go below 1200 calories.
A 1200-calorie diet would allow you 40 grams of fat per day, or 360 calories from fat. A large-frame person or male may want to consume 1500 calories or 50 grams of fat per day (450 calories). One encouraging study at Cornell University revealed that people on low-fat diets lost weight even when they did not restrict calories.
Exercise can help you overcome the slowdown in metabolic rate that accompanies a calorie cutback. There is significant evidence that moderate exercise - walking, dancing and even housecleaning - can positively impact your health. Sustained aerobic exercise (jogging, cycling) can also help regulate blood pressure and cholesterol.
Surround yourself with friends and family that are positive in their support of your diet and exercise goals. Avoid those who are confrontational and judgmental. You want to be with people who will not condemn you for having a scoop of your favorite ice cream on occasion. However, they should also be encouraging when you start back on your low-fat diet the next day.
Accept yourself at your healthiest weight, not your thinnest. Do not make the pursuit of thinness a goal, but good health! Weight goals should be achieved to reduce health risks and improve medical problems, not to achieve some ideal body weight that may not be realistic or healthy.
Finally, honestly evaluate your weight history. If you have a history of repeated weight loss and regain, you might first need to focus on changing your eating style further, and/or being more consistent with your exercise program independent of losing weight.
Lori Steinmeyer is a registered dietitian with a master's degree in nutrition from Florida State University.
by CNB