Obesity - Surgeon General's Report

Last fall the Surgeon General issued a report on the nation’s epidemic of obesity. The number of obese adults and children is steadily climbing. This epidemic does not just relate to physical appearance, it is causing increases in disease, premature deaths and health costs. There is not one cause of the epidemic and there will not be one solution. As the Surgeon General points out it is a responsibility shared by the community and by industry. He went as far as calling for a national attack on the causes of obesity like has been done with smoking.

It is estimated that 66% of adults and 13% of children and adolescents are obese. This represents a 100% increase in obese adults and a tripling of the incidence of obesity in teenagers since 1980. High blood pressure, heart disease, certain cancers, diabetes, strokes, arthritis, breathing problems and depression are all associated with obesity. In fact 300,000 deaths each year in the United States are associated with obesity. The economic cost attributable to obesity was estimated to be $117 billion in 2000. Even the IRS has recognized the need to control the epidemic of obesity and certain types of weight reduction programs are now tax-deductible.

The causes of obesity are not complicated. Too much consumption and too little exercise. Keep in mind that our bodies are fine tuned when it comes to energy consumption and expenditure. As little as 100 extra calories a day (the amount of calories in an 8oz soda) not burned off by activity will add 10 pounds a year to your waistline. Less than 3% of Americans consume the recommended 5 servings a day of fruits and vegetables. 40% of adults do not engage in any physical activity. Less than 30% of adults get at least 30 minutes of moderate activity each day, the minimum amount of activity recommended by health authorities.

Prevention of obesity actually starts at birth. Breastfed infants are less likely to be overweight and their mothers will return to prepregnancy weight more quickly and easily. Healthy eating must be balanced with regular physical activity. That means consuming fruits and vegetables, serving reasonable portion sizes (think the size of a deck of cards for typical portion sizes) both at home and elsewhere. Access to foods high in fat, calories and portion sizes should be restricted by parents and in schools. Opportunities for physical activity should be expanded in schools, at home and in the community. Adults should have 30 minutes of moderate activity daily and children 60 minutes. Television viewing should be limited to 2 hours a day.

What are some examples of moderate activity? The surgeon general’s report lists the amount and type of activity needed to burn 150 calories. Activities range from washing and waxing a car for 60 minutes, pushing a stroller 1.5 miles in 30 minutes, bicycling 5 miles in 30 minutes, dancing for 30 minutes, swimming laps for 20 minutes or running 1.5 miles in 15 minutes. Engaging in any of these activities on daily basis and decreasing your caloric intake by 150 calories a day could help you lose 20 pounds a year.

Balancing activity and consumption of calories is key to maintaining healthy weights. Some examples: a small chocolate chip cookie is equivalent to walking briskly for 10 minutes, the difference between a small cookie and a large "gourmet" cookie is about 40 minutes of raking leaves. One jelly filled donut is equivalent to one hour of brisk walking and that fast food meal (double cheeseburger, extra large fries and a soda) is equivalent to running for two and a half hours.

In addition to the added calories in highly processed foods, they are also digested more quickly than foods high in fiber (vegetables, fruit, whole grains) and can leave you feeling hungrier sooner and thus more likely to consume even more calories. Adding fruits and vegetables to ones diet is not hard. Have oatmeal with some berries for breakfast, a salad or some raw vegetables and an apple with your whole-wheat sandwich for lunch and routinely have 2 different vegetables or a salad with your dinner. A piece of fruit for a snack adds another serving. Many formal weight loss programs such as weight watchers and ediets incorporate these principles into their menu plans.

The Surgeon General’s report can be found at www.surgeongeneral.gov/topics/obesity. It includes a table to allow you to determine your body mass index (BMI). It also has a link to Dietary Guidelines for Americans (www.health.gov/dietaryguidelines), which has a wealth of information about a healthy diet. It includes ways to increase your consumption of whole grains, fruits and vegetables and how to read food labels. Start today! Adopt a healthy lifestyle for you, your family and your community.