The news media is abuzz with warnings about obesity in America. According to the National Institute of Health, the prevalence of obesity in our country has skyrocketed from 13 percent in 1980 to 42 percent in 2022 among adults. Among children, it’s increased from 5 percent to 20 percent. The many contributing factors include high-sugar diets, sedentary lifestyles and emotional stressors.
The CDC defines overweight as having a body mass index (BMI) greater than 25 and obese as having a BMI over 30. BMI, based on height and weight, is a bit difficult to calculate by hand. Fortunately, it’s easy to plug your numbers into a formula on the computer. For example, I’m 5 feet, 6.5 inches tall, and my weight is 150 pounds — making my BMI 23.8.
Being overweight contributes to ill health in numerous ways. Specific medical conditions worsened by obesity include hypertension, diabetes, coronary heart disease and stroke, gallbladder disease, osteoarthritis, sleep apnea and many types of cancer. Quality-of-life issues affected by obesity include a tendency to depression, anxiety and problems with self-care.
Diet is the biggest factor leading to obesity, and the one easiest to change. The American Heart Association recommends a daily limit of 36 grams of sugar. I used to love chocolate milk and orange juice. Once I was diagnosed with diabetes, I started looking at product labels and discovered these drinks each had 30 grams of sugar per 4 ounces. Wow! I’ve since substituted them with chocolate sports drinks with zero or five grams of sugar and fresh, sugar-free fruit juices. Everything I buy now is low in sugar, from cereals (eg Cheerios, with 4 grams of sugar) to frozen dinners (Healthy Choice, with 6 grams), and I minimize eating breads and cakes. Of course, fresh fruit and raw vegetables are great.
Exercise is good for you in many ways, but it rarely results in weight loss. Still, half an hour of moderate exercise or 11 minutes of strenuous exercise each day will build up your muscles, help control sugar and improve your circulation. Consider avoiding contact sports and activities that wear on your joints, such as jogging, and instead try walking, swimming or bicycling.
Recently semaglutide, a medicine marketed under the brand name Wegovy and administered through weekly injections, has been found to be helpful in weight loss, with a third of users losing 10 percent or more of their body weight and most losing at least 5 percent. Semaglutide causes your body to recognize it has enough glucose already and thus decreases hunger, making someone feel full earlier. It also reduces the urge for alcohol and sweets.
Semaglutide usually is well tolerated, although up to 20 percent of people experience nausea, vomiting, diarrhea, constipation and/or abdominal cramping. However, there are some potentially serious side effects, including thyroid tumors, low blood sugar reactions, dehydration and allergic reactions.
Most people who stop the drug will regain their appetite, and thus some or all the weight they lost. Consequently, it’s important to make lifestyle changes, particularly diet choices, to keep the weight off once the medicine is stopped.
Maintaining a healthy BMI results in better health outcomes and a happier lifestyle. It’s a good idea to check with your provider before starting an exercise program or any medications; however, it’s never too late to adopt a healthy diet.
