Introduction
Obesity has become an alarming problem for people of all ages and from
every walk of life in America. There seem to be ever fewer people who are immune to its
effects. According to the *American Obesity Society, more
than 25 percent of all adults and 20 percent of children are affected by obesity (1). The
growing proportion of obese individuals in the American population has made it apparent
that causes other than genetic predisposition are to blame in many cases. Although
several factors contribute to obesity, some of them are preventable.
In many cases, obesity can be prevented or eliminated by behavioral
and perceptual changes in ones lifestyle. A growing waste-line should not be conceived of
as an inescapable path to obesity. Such indications should serve as warning signs,
however, and a call to take corrective action. Obvious factors that lead to obesity are
poor eating habits and lack of exercise. A factor that is not so obvious is one’s
perception about weight gain. When people come to believe there is nothing they can do to
control their weight, they sometimes fail to take corrective actions that could prevent
obesity. In order to prevent or eliminate obesity, it is important to believe that
actions taken will result in positive outcomes.
Obesity can be considered a family issue. Adults and children are
affected similarly. It is helpful to view health and weight from a family standpoint,
rather than as individual concerns. Modifications to diet and exercise can be made that
will enhance the health of the entire family. It is not necessary for obesity to be
present in your family to make these changes. A healthy diet and an active lifestyle can
do much to prevent the risks of obesity in your family. Always consult with a physician
when considering changes of diet or exercise. The purpose of this article is to inform
you about some of the preventable causes of obesity and some possible steps that may
reduce or eliminate its risk to you and your family.
What is Obesity?
In its simplest definition, obesity is the condition of having too
much body fat. Most people have an idea of what it means to be dangerously overweight,
but obesity is determined medically in two ways: by the body mass index (BMI) and by skin
fold tests. Body mass index compares a person’s weight to their height. Body weight
is divided by the square of a person’s height. Obesity is determined by a (BMI) of
30 or greater (2). The skinfold test evaluates the amount of fat in specific parts of the
body by using a measuring tool. By applying this measurement to a formula, a percentage
of body fat can be determined (3).
Causes of Obesity
Obesity is caused by several factors which include genetics, certain
medical conditions, diet, and exercise (4). Unfortunately the precise combination of
factors that combine to produce obesity is still not completely understood. Certain
individuals are more susceptible to becoming obese than others because of their unique
physical and environmental living conditions.
Sedentary lifestyle has been tied to a sharp increase in obesity rates
over the past 20 years. (10). It is known that a relationship exists between overweight
and an imbalance of energy that is consumed and expended by the body (5). With this
knowledge, it is clear that all should be done to modify the controllable factors that
lead to obesity in the attempt to expend an equal amount of energy to that which is
consumed. Although genetics and medical conditions are not easily modified, diet and
exercise are two aspects that can be readily changed to reduce or eliminate health risks
that are associated with obesity.
Risks Associated with Obesity
Many dangerous consequences are associated with obesity. Although the
social stigmatism of being “large” can be difficult enough, there are other
even more dangerous concerns. Serious health risks are associated with obesity that not
only severely compromise one’s quality of life, but can actually threaten life
itself. Diseases and disorders that are linked to obesity are diabetes mellitus, heart
disease, hypertension, sleep apnea, gastro-intestinal diseases, osteoarthritis,
gallstones, high cholesterol, and stress incontinence (5). Obesity has also been
associated with certain types of cancer (16).
Obesity can affect anyone in your family. It is a mistake to believe
that it is only an adult problem. It has been determined that over the past two decades,
obesity rates have doubled for children and tripled for teens (7). Along with the rise in
rates of obesity for younger people, there has also been an increase in medical
conditions related to obesity in these age groups. Increases in type 2 diabetes, asthma,
and hypertension have been reported (8). It is also wrong to assume that overweight or
obese children will grow out of their conditions and be of normal weight as adults.
Studies have also shown that children who are obese are likely to be obese as adults
(9).
The psychological implications and health risks of obesity are a
genuine cause for concern when someone in your family is affected. It may seem easier to
ignore the problem, but as a family it is important to understand the dangers and do what
can be done to help. The risks of obesity cannot be improved by ignoring the issue.
What Can Be Done About Obesity?
A fight against obesity may involve various courses of action ranging from behavior
modification to surgery. One should always consult a physician to determine the most
appropriate action to take, and be willing to modify personal behavior as directed. With
few exceptions, a physician will recommend a more nutritious diet and increased physical
activity as part of a regimen against obesity.
Preventive Action
The best action that can be taken against obesity is prevention. By
recognizing the dangers of obesity, steps can be taken as a family to improve the
nutritional content of diet and to engage in regular exercise. These precautions can
effectively stave off many cases of obesity by denying it the opportunity to occur
(6).
To convince families that preventive measures are necessary, they must
first understand the dangers of obesity and believe that changes will make a difference.
It is difficult to see a need to make changes to prevent obesity when the problem does
not exist for you or your family. A nutritious diet and exercise, however, can be of
benefit to any family whether obesity is a factor or not. It is a good idea to consult
with a physician periodically to assure that your family’s nutrition and physical
activities are conducive to optimal health and the prevention of obesity.
Corrective Action
When dietary improvements and exercise are recommended by your
physician, it is important to find creative ways to integrate more healthy behaviors into
your family’s lifestyle on a permanent basis. It is easy to eat healthy and
exercise in the short term, but as any dieter can tell you, it is equally easy to slip
back into old habits. A fight against obesity is more than a “14-day slim
down”—it is a way of life. Making healthy behaviors permanent in your family
will require creativity and persistence. Maintaining a healthy lifestyle is easier when
it is interesting and enjoyable for everyone.
Not every case of obesity can be avoided. Some instances require medical intervention or
other treatments to mediate its effects. When nutritional changes and exercise fail to
make a difference, it is sometimes necessary seek additional medical attention which may
involve medication, treatment, or even surgery. In many cases, however, behavioral
changes can make a difference in the fight against obesity. Healthy diet and regular
exercise are key components for healthy weight. As families and as individuals, it is
important to plan a nutritious diet and engage in sufficient exercise to expend calories
that could otherwise be stored as fat.
Dietary Suggestions
One of the most difficult aspects to change in fighting obesity is
modifying one’s diet. The difficulty is compounded further when considering how to
change the diet for your entire family. It is inconvenient to transform one of
life’s most pleasurable aspects into a puzzling sort of nutritional experiment.
Among the more challenging aspects of changing diet is knowing where to begin.
In trying to improve your family’s nutrition, you may find
yourself on a never-ending quest for the perfect solution. There is no magic diet that
will work for everyone in every situation. The closest thing to a perfect diet is one
that you and your family are able to follow and not give up on over time (6). Keep your
new diet as simple as possible. Choose foods that are easy to prepare. You may even be
able to modify foods that you already enjoy to fit into your nutritional diet. By keeping
your nutritious diet as simple and enjoyable as possible, you will be more likely to
follow it over the long run.
Although there is no perfect diet, a few tips can get you on your way
to finding a solution that will work for you. Consulting with your physician is the first
and most important step you can take in working toward a healthy diet. Your doctor can
help you determine what your individual and family needs are and what foods you should
avoid. Another source for guidance on nutrition is a publication called “Dietary
Guidelines for Americans,” which is released periodically by the *United States Department of Health and Human Services. This guide
provides information on adequate nutrition, weight management, and specific types of
foods that should be encouraged or avoided.
Exercise Suggestions
The *Surgeon General has recommended at least 30 minutes of
physical activity for adults and 60 minutes for children on most days of the week to
maintain healthy weight (11). More than half of the people in the United States are not
achieving this level of activity (12). These facts indicate that many Americans need to
engage in more physical activity. There is no doubt that daily life can be busy; but
until families make exercise a priority, they will continue to be subjected to
unnecessary risks of overweight and obesity.
Fighting obesity as a family requires a commitment to exercising
together. When it comes to exercise, what is good for children is also good for parents.
It makes little sense to send the children out for physical activity while the parents
remain idle on the couch. The point of exercising together is to attain health benefits
that the whole family can enjoy. Parents can instill the importance of family health
through example by joining their children in physical activities.
Aerobic exercise is usually recommended for obesity. Aerobic exercise
is any activity that involves motion of the body that increases heart rate above that at
rest and that delivers oxygen to the muscles through increased respiration. Of course a
physician should always be consulted before beginning any exercise program that increases
the workload on the heart. A few suggestions are brisk walking, running, dancing,
aerobics classes, swimming, skating, or tennis (14). There are many other activities that
can be chosen which are limited only by your imagination. Try to find activities that you
and your family enjoy. To keep your exercise program interesting it can also help to
rotate your activities regularly.
When you are first starting an exercise program, it is best to begin
with light activity that is not highly strenuous. You can build up to more vigorous
activities over time as your body becomes accustomed to exercise (15). Don’t overdo
it. If you ever experience any pain, stop the activity immediately and notify your
doctor.
Never be too busy to exercise with your children. There will always be
days when the impending issues of daily life seem to make it impossible to fit exercise
into the schedule. Even parents with the best of intentions are sometimes overwhelmed
with tasks that must be completed, and the perception that nothing else will fit into the
day’s agenda. At times like these you must realize as a parent that exercising with
your children will have to be moved up a notch on your priority list. Of the 24 hours
available in a day, you will need to find or make time for at least 30 minutes of
exercise with your family. Other concerns can wait until tomorrow, but your health is an
issue for today.
There are very few issues more important than your family’s
health. Referring to the *Surgeon General’s
recommendation, as an adult you should fulfill your requirement of 30 minutes and see
that your children complete a full hour of exercise daily. Keep in mind that these are
minimum requirements for maintaining healthy weight. You may also find it beneficial to
engage in additional exercise throughout the day.
An exercise program should include activities that you and your family
can enjoy together. By choosing a variety of fun activities, you can turn something you
have to do into something you want to do. Your exercise program is not only an
opportunity to enhance your health, but also to enjoy quality time with your
family.
Conclusion
Obesity is a growing problem that can affect almost anyone. The effects of obesity are
not limited to social stigmatism and discrimination. Serious health concerns are linked
to obesity that can potentially be life threatening. It is important to recognize the
risks to you and your family and take corrective action now. Many dangers of overweight
and obesity can be resolved or prevented by enhanced nutrition and exercise. Don’t
wait for symptoms of obesity to take hold before you decide to take action. By fighting
obesity with your family now, you can enjoy improved health and valuable time
together.
* The Family Fun Shop is not affiliated with the American Obesity
Society, the United States Department of Health and Human Services, or the Surgeon
General.
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