Obesity

Obesity is common

• Millions of adults and children are obese.
• Overweight [having moderately more body fat than is healthy] children and teens are at a higher risk of becoming obese adults. Use the NHLBI online BMI Calculator to find out if you are overweight.
• Being obese increases the risks for health problems including an early death.

Causes

Risks

• Heart disease
• Diabetes
• High blood pressure
• High cholesterol level
• Stroke
• Cancers [except skin cancer]
• Gallbladder disease
• Joint problems
• Gout
• Sleeping disorders

People who are obese may experience social isolations, low self-esteem and depression. Take this Nutrition and Physical Activity Quiz.

Making healthy changes

• Ask your health-care provider before going on any diet or taking any weight-loss medication. Remember, there is NO quick "cure" for losing weight. To help you determine your calorie needs, check out the calorie calculator from the American Cancer Society.
• Eat a variety of healthy foods, especially fruits and vegetables, every day. Check out the menu planner from National Institutes of Health.
• Eat smaller servings sizes.
• Don't keep junk foods in your home.
• Read food labels to help you choose foods that have fewer calories and less saturated and transfatty acids.
• Prepare meals yourself.
• Try healthy recipes that are easy to make.
• Try not to eat at places that serve mostly high-fat foods and oversized servings, such as fast food restaurants.

Benefits

• Better health - both mentally and physically.
• More energy - to get the most our of your life.
• More fun!

Ways to be more active

• Plan a routine
  • Talk to your health-care provider before starting any physical activity program.
  • Set a regular time that works for you.
  • Aim for at least 30 to 60 minutes of moderate physical activity on a daily basis.
  • Start slowly and gradually build up to this level.

    Walk the dog - Don't watch the dog walk!

• Choose fun activities
  • Try something you enjoy [dancing, biking, walking, hiking, playing a sport]
  • Activities do not have to involve sports. Everyday activities such as walking the dog, gardening, and raking count too.
• Be physically active with your family and friends.
  • When you are active, you also set a positive example for others - especially your children!

Resources

National Heart, Lung, & Blood Institute www.nhlbi.nih.gov	American Heart Association www.americanheart.org	American Dietetic Association www.eatright.org
American Diabetes Association www.diabetes.org	National Health Information Center www.health.gov/nhic	Remember: You ARE what you EAT!

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