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Weight Determination

Weigh yourself regularly and pay attention to what you eat. Your health depends on it.

It is important to weigh yourself regularly and pay attention to what you eat. Sixty-five percent of American adults are overweight, and the overweight epidemic gets progressively worse. That 65% breaks down into 35 to 40% who are up to 20% above their ideal weight, and another 25 to 30% heavier than that and classified as obese. In the range of one-half of those classified as overweight (but not frankly obese) will have an elevated cholesterol level, an elevated blood pressure, or an elevated blood sugar, in most cases, as the result of being overweight. The percentage with cholesterol, blood pressure, or blood sugar abnormalities is even higher in those who are obese.

Overweight and obesity increase the risk of coronary heart disease, heart attacks, and diabetes. The greater the degree of overweight, the greater the risk of complications.

If you want to lose weight, you have to reduce caloric intake. Most of the weight-loss diets are quick fixes in which there is rapid loss, often of body water only; but, after stopping the diet, rapid weight gain occurs. Some of these quick-fix diets are dangerous, but there are some perfectly reasonable regimens that attempt the gradual, intelligent weight loss endorsed by Healthful Life. The following are some sensible weight-control guidelines:

1. Reduce total caloric intake. This means will power rather than fancy diets. Some type of daily recording of food and caloric intake is often very helpful, even crucial.

2. Reduce intake of beer and other alcoholic drinks.

3. Reduce fat intake. This may be particularly effective.

4. Read the ingredients label on the packaged food you eat.

5. Reduce the portions and how many times you eat meats, such as beef and pork. Beef, no matter how lean, contains 20 to 40 % fat. Hamburgers, sausages, and frankfurters are also filled with fat and calories, and intake should be reduced.

6. Eat more chicken and turkey because these are lower in calories, cholesterol, and saturated fats.

7. When cooking foods, avoid the use of saturated fats and, instead, use corn oil, olive oil, canola oil, or peanut oil.

8. Limit the amount of pies, cakes, pastry, non-diet soft drinks, and ice cream.

9. Increase the amount of vegetables and fruits.

Healthful Life recommends you weigh yourself monthly, but the actual frequency of checking your weight will vary with the individual and the circumstances. Some people who have no weight problems will weigh themselves less frequently. Others who are gaining or losing weight or are concerned about being overweight will want to check their weight more frequently, even daily.