We ended 2000 with researchers telling us we are a nation of people who are getting fatter, and Georgians are making gains faster than any other state. More than 50% of American adults are overweight. Of additional concern is that nearly 20% are considered obese, up from 12% in 1991. Obesity increases chances of developing heart disease, diabetes, cancer and some other chronic conditions. Researchers are now proclaiming obesity as an epidemic and major public health concern in the United States.
Alarming as this news is, perhaps it will inspire some to resolve to lose weight or at least not gain additional weight this year. The good news is we know people can be successful at losing weight and maintaining the weight if they focus their efforts on regular exercise and sensible eating. Fad diets and "quick fix" products usually do not lead to long term weight loss. A government research survey indicates that while about 70% of Americans are trying to lose weight or at least not gain weight, only 20% are doing this by combining regular exercise with eating fewer calories. Thus, researchers say that the key missing ingredient in our weight loss efforts is, in fact, effort.
Resolve this year to not join the ranks for those sitting and growing in girth by putting forth some effort. Start by breaking down your weight loss goals into several small lifestyle goals. Most people gained weight and established poor habits over time; neither will resolve overnight. Losing about one or two pounds per week is reasonable and realistic.
Use the Food Guide Pyramid to map a healthy eating plan that focuses on grains, fruits and vegetables for plenty of fiber, vitamins and minerals. As a bonus, foods high in fiber can help with weight loss since they are lower in calories and more filling. Complete your eating plan with low-fat milk or milk products, lean meat, poultry or fish, and legumes. Cut back on fat if your diet is currently high in fat. Do not forget that portions count, so follow the Food Guide Pyramid recommendations to keep them reasonable. Plan for occasional small indulgences of favorite foods to avoid feeling deprived and ending up overeating.
Those who are most successful at losing weight and keeping it off are physically active. So, plan to start exercising this year. Exercises not only helps with weight maintenance, it also reduces the risk of heart disease, diabetes, high blood pressure and some cancers. Experts recommend at least 30 minutes of exercise at least five times a week to have an impact on weight and health. The thirty minutes can be divided into 10 minute intervals throughout the day. Plan to gradually start exercising and check with a physician if you're not currently active. Also, find an enjoyable activity and stick with it. Walking is an ideal form of exercise-no special equipment is required other than shoes, no gym membership is necessary, and you can include a pet or friends.
Above all, be positive that you can and will lose weight now. A study of more than 200 people who lost at least 20 pounds and kept it off for more than three years showed that they had tried to lose weight at least five times before they were finally successful. Like them, look at your past attempts as learning experiences leading to long-term success. Find other strategies that will help you succeed. Most of these successful folks kept food records, planned meals in advance, weighed-in once a week or more, cut portion sizes, planned for indulgences, and exercised five or more days a week. They were also determined and impatient. They, in fact, put forth effort. Be determined to do what you can to be successful at your weight and health goals. Do not let another year or decade pass and find you heavier and unhealthy.
References: Tufts University Health & Nutrition Letter.
If you have questions in the area of Family and Consumer Sciences, please call the Hall County Extension Service Monday through Friday, 8:00 a.m.-5:00 p.m. at 770-535-8290.
Debbie Wilburn is County Agent/Family and Consumer Science Agent with the Hall (770)535-8290 and the Forsyth (770)887-2418 County Extension Service.
Monday
August 4th, 2025
10:27AM
