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Have you ever felt as if you are carrying around too much body weight?  You are not alone. In the United States, the rates of people that are overweight and obese has increased to almost 42%.

Obesity is an underlying health situation characterized by excess body fat which puts you at risk for very costly diseases such as hypertension, heart disease, stroke, and cancer. The cost associated with obesity-related illness was almost $173 billion in 2019 according to the Centers for Disease Control and Prevention (CDC). 

What makes matters worse is that obesity affects some groups of people more than others.  Obesity is predominant among underserved communities and nearly half of Non-Hispanic African Americans are classified as medically obese. If your Body Mass Index (BMI) is greater than 30, you are obese. The good news is that for most people, simple lifestyle changes could prevent the onset of serious diseases such as hypertension, heart disease, stroke, and cancer.    

Your first step is diet.  Foods high in calories, carbohydrates, fats, and sodium quickly help our body pack on the pounds.  Limiting your intake of these foods is vital in keeping you fit. Eat more foods high in fiber and protein.  They will help you stay full longer and diets rich in fiber and protein are easier to “burn”.  Not sure what's in your food?  Read the labels!  Keep your calories under an average of 2000 per day then you are on your way towards positive health outcomes. 

Your second step is exercise. The keynote for exercise is consistency rather than the content. A 30-minute exercise/day is better than 2 hours in a gym once a week. Adults should get at least 30 minutes of exercise per day, this can come from a brisk walk, jog, bike ride, or even everyday work. You don’t have to push or lift the hardest weights, just work hard enough to increase your heart rate.  Over time, your strength will increase.  Consistency is the key. When you feel like you can do more, go for it!

Your third step is believing in yourself. You must believe you can lose the weight and be prepared to put in the work. The result might not be quick after a few days but keep going, you will be amazed how your consistency will add up! Don’t quit and don’t compare yourself with others, it is not a competition. This would be a personal and exciting journey for you! 

Keep pushing your boundaries! If you are reading this blog, you are already on your way to a longer healthier life. Start your first step, you got this! 

We are here to support you on this journey!

Overweight & Obesity | https://www.cdc.gov/obesity/index.htmlCDC