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Friday, December 19, 2014
Keeping a healthy weight is an important part of living a healthy lifestyle. In fact, losing and keeping off that extra weight happens to be one of the most effective ways of reducing your risk of developing many chronic and deadly diseases.
A healthy weight consists of being "physically fit"- not necessarily being thin. Thin does not mean healthy. A healthy weight is determined by body mass index- or BMI for short. Your BMI, measures the amount of extra fat tissue in your body.
Having a BMI:
You can also measure your waist to get an idea of how much extra fat is stored around your organs. Men should have a waist - or pant size - less than 40 inches and women should have a waist less than 35 inches.
It is unhealthy to have a:
Having these levels of extra fat tissue can increase your chances for such health problems as:
Keeping a healthy weight is one of the most difficult health challenges faced by Americans today. In fact, among Americans the rates of obesity and overweight, particularly in children, have never been higher.
Obesity is a problem that affects every community. As a group, however, African American women have especially high rates of overweight and obesity with 3 out of 4 African American women either overweight or obese.
The most successful way to lose weight is by making small steps. Remember that overweight and obesity developed over a long time. Taking off those extra pounds will take time. Some helpful things you can do are:
Exercise is a very important way to lose weight and keep it off. Unfortunately, most women - but especially African American women- do not exercise regularly. Some reasons for not exercising are:
Try these ways of beating exercise "blues":
There are numerous sources for healthy recipes, even "soul food". Listed below are just a few to get you started:
The American Heart Association - Healthy Soul Food Recipes - Sample recipes
American Diabetes Association
Points to Remember
o your BMI is lower than 30 or
o your waist is less than 35 inches if you are a woman or
o your waist is less than 40 inches if you are a man.
o heart disease
o type 2 diabetes
o high blood pressure
o high cholesterol
Many research studies are underway to help us learn about and improve the health of African Americans. Would you like to learn more about being part of this exciting research? Please visit the following links:
Visit our Healthy Weight Center for additional resources to help you have a healthy weight.
CDC, National Center for Health Statistics, National Health and Nutrition Examination Survey. Health, United States (Table 70) 2002.
This article is a NetWellness exclusive.
Last Reviewed: Dec 04, 2013
Esa M Davis, MD, MPH
Adjunct Assistant Professor of Family Medicine
School of Medicine
Case Western Reserve University