The calorie equation

February / March 2012 - Navy
By CAPT Kathryn M. Serbin, M.S,CCM

While I was sitting at the airport recently, I could not help but notice the number of people walking by that were either overweight or obese. According to data from the Centers for Disease Control and Prevention (CDC), there is an obesity epidemic in the United States. One-third of U.S. adults (33.8%) are obese and approximately 17% (or 12.5 million) of children and adolescents aged 2–19 years are obese. Obesity is a major risk factor for cardiovascular diseases (mainly stroke and heart disease), type 2 diabetes, musculoskeletal disorders and some cancers (endometrial, breast and colon). Childhood obesity is associated with breathing difficulties, increased risk of fractures, early markers of cardiovascular disease, and insulin resistance. Children who are obese during childhood are more likely to be obese as adults and that has a direct impact on their health and wellbeing.

Basically, the fundamental cause of individuals being overweight or obese is an energy imbalance between calories consumed and calories expended. That is the short answer! Usually, body weight results from a combination of factors which include: genetics, family lifestyle, eating habits, sleep disturbance, medications, age, social and/or economic issues, and medical or mental health problems.

Genetics can play a role in the amount of body fat stored and where it is distributed on the body. It can also affect how efficiently calories are burned during exercise and how food is converted into energy. If one or both parents are obese, there is an increased risk of being overweight or obese; but it does not necessarily have to do with genetics. In families, members tend to have similar eating habits and lifestyle behaviors. Sleep disturbance can cause hormonal changes that lead to an increase in appetite and cravings for foods that are high in calories and carbohydrates. Some illnesses or medications taken to correct a health problem can contribute to weight gain by causing metabolism changes. Your healthcare provider is the best source of information as to whether illness, medication or psychological factors are contributing to weight gain or making it difficult to lose weight.

Weight management is learning to balance calories taken in and calories expended through activities or exercise. An important first step is to discuss your weight management goal with your healthcare provider. Your provider can review your current medications and make adjustments to medications to help with weight control. Weight loss efforts require commitment, a coordinated approach and patience.

Fad diets, over-the-counter diet pills, or strenuous exercise routines often cause harm and are not sustainable. Focus on realistic, achievable goals and positive behavior changes that you can continue for years rather than weeks. Gradual changes in diet and exercise are easier to stick with than drastic changes. For instance, drink water or calorie free beverages rather than soda. Try putting a little less on your plate and eating more fruits and vegetables. In today’s fast food environment where meals are super-sized, it can be challenging to judge accurately portion sizes. When deciding on portion size, bigger is not better; so stay away from super-sized meals.

Weight loss= decreasing calories + increasing activity. Cutting back on your calorie intake will help to lose weight, but you will see greater results if you increase your activity level. There are many opportunities to be active; mall walking and window shopping is one of my favorite pastimes. How about just dancing to the oldies in the comfort of your home? Ask a friend to start walking with you around the neighborhood. Working out with a friend can be helpful and you can encourage each other. Remember, anything is better than nothing.

Healthy eating and successful weight management do not mean depriving yourself of the foods you love; it’s about developing a well-balanced, satisfying relationship with food. Your food choices can reduce your risk of illnesses such as heart disease, cancer, and diabetes, as well increase your energy, stabilize your weight, and boost your mood. The key is to create a plan with realistic goals, which includes enjoyable choices, avoids common dieting pitfalls and leads to a healthier, more satisfying relationship with food.