According to the United States Department of Agriculture the prevalence of obesity in the United States has doubled in the past two decades with one-third of adults meeting the criteria for obesity. Overweight and obesity are public health concerns because they confer an increased risk of diabetes, high blood pressure, high cholesterol and heart disease. Weight loss and maintenance of a healthy weight can reduce the risk of complications from obesity.
Background
To determine whether you are obese or overweight, your physician may use a surrogate marker of body fat called the body mass index. This formula utilizes your height and weight, and a value between 18.5 and 24.9 is considered healthy. A BMI between 25 and 29.9 is considered overweight, and a BMI higher than 30 is considered obese. If you are obese, the USDA recommends gradual weight loss with maintenance of adequate nutrition. A reduction of 500 calories per day is an excellent way to initiate your weight-loss program, though you should discuss your plans with your physician first.
Healthy Weight Loss
The healthiest weight-loss plan involves consuming a variety of foods with high nutrient values and that are low in saturated fat and sugar. For a 2,000-calorie diet, you should consume four servings of fruit and four servings of vegetables daily. A mixture of different colored vegetables, such as spinach, carrots, beans and potatoes provides a variety of nutrients. Approximately 6 oz. of grain products should be consumed with half of these consisting of whole grains, such as oatmeal or whole wheat. Five oz. of meat and approximately 3 cups of low-fat milk products should be consumed daily.
Food Selection
In each of these food groups, choosing foods that are high in nutrients and low in calories, saturated fat and sugar is important. One serving of fruit is approximately 1/2 cup which could be comprised of one medium apple, 1/4 cup of dried fruit or 1/2 cup of fruit juice. One medium apple is likely to be more filling than 1/2 cup of fruit juice, however. When choosing dairy products, low-fat products such as skim milk or low-fat yogurt are the best options. Lean meats such as chicken and fish are excellent choices for protein and fats should be used sparingly. When choosing fats plant-based oils, avocados, nuts and fish provide heart-healthy omega-3 fatty acids.
Considerations
The healthiest way to control obesity is to reduce caloric intake by decreasing your intake of added sugars, fats and alcohol as these foods are high in calories but low in nutritive value. Ensuring that your portion size conforms to the USDA guidelines is also helpful, and some people find that measuring out portions beforehand prevents overeating. Increasing physical activity is another important component of a plan to control obesity and should be used in conjunction with healthy foods.
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