Are you Overweight? Being overweight is a serious health concern. For adults, overweight and obesity ranges are determined by using weight and height to calculate a number called the “body mass index” (BMI). BMI is used because, for most people, it correlates with their amount of body fat. An adult who has a BMI between 25 and 29.9 is considered overweight. An adult who has a BMI of 30 or higher is considered obese. Visit http://www.nhlbisupport.com/bmi/bmicalc.htm to calculate your BMI and assess your risks. If you are overweight, you are more likely to develop health problems, such as heart disease, stroke, diabetes, certain types of cancer, gout (joint pain caused by excess uric acid), and gallbladder disease. Being overweight can also cause problems such as sleep apnea (interrupted breathing during sleep) and osteoarthritis (wearing away of the joints). The more overweight you are, the more likely you are to have health problems. Weight loss can help improve the harmful effects of being overweight. Studies show that you can improve your health by losing as little as 10 to 20 pounds.     What Is Your Waist Measurement? If you are a woman and your waist measures more than 35 inches, or if you are a man and your waist measures more than 40 inches, you are more likely to develop heart disease, high blood pressure, diabetes, and certain cancers. You may want to talk to your doctor or other health professional about the health risks of your weight.     What Are the Risks to Your Health of Being Overweight? Heart disease and stroke are the leading causes of death and disability for both men and women in the United States. The Map to the left shows the incidence of Heart disease in red from 1999 to 2003. Overweight people are more likely to have high blood pressure, a major risk factor for heart disease and stroke, than people who are not overweight. Very high blood levels of cholesterol and triglycerides (blood fats) can also lead to heart disease and often are linked to being overweight. Being overweight also contributes to angina (chest pain caused by decreased oxygen to the heart) and sudden death from heart disease or stroke without any signs or symptoms.     How You Can Lower Your Health Risks If you are overweight, losing as little as 5 to 10 percent of your body weight may improve many of the problems linked to being overweight, such as high blood pressure and diabetes. For example, if you weigh 200 pounds and are considered overweight. You would need to lose 10 to 20 pounds. Even a small weight loss can improve your health. Slow and steady weight loss of no more than 1 pound per week is the safest way to lose weight. Very rapid weight loss can cause you to lose muscle rather than fat. Making long-term changes in your eating and physical activity habits is the best way to lose weight and keep it off over time. Eat Better: Whether you are trying to lose weight or maintain your weight, you should take a look at your eating habits and try to improve them. Try to eat a variety of foods, especially pasta, rice, bread, and other whole-grain foods. You should also eat plenty of fruits and vegetables. These foods will fill you up and are lower in calories than foods full of oils or fats. Increase Physical Activity: Making physical activity a part of your daily life is an important way to help control your weight and lower your risk for health problems. Try to do at least 30 minutes of physical activity a day on most days of the week. The activity does not have to be done all at once. It can be done in short spurts--10 minutes here, 20 minutes there--as long as it adds up to 30 minutes a day.     Additional Reading For additional health information you can check out the following recommended books. You can also visit www.Eatright.org to view a more extensive book list. 365 Days of Healthy Eating from the American Dietetic Association by Roberta Larson Duyff, MS, RD, FADA, CFCS. Wiley, 2004. This title contains practical hints, tips and strategies — one for each day of the year — for keeping healthy eating and regular exercise at the top of your daily agenda. More than 60 simple, flavorful recipes for meals and snacks are included. American Dietetic Association Cooking Healthy Across America by American Dietetic Association Food and Culinary Professionals Dietetic Practice Group. Wiley, 2005. Drawing on the unique flavors, history and culinary traditions from all corners of the US, this cookbook offers region-specific recipes that are delicious, nutritious and easy to prepare. American Dietetic Association Complete Food and Nutrition Guide, 3rd Edition by Roberta Larson Duyff, MS, RD, FADA, CFCS. Wiley, 2006. Includes the most up-to-date Dietary Guidelines for Americans. Offers quick access to timely advice on a multitude of food and nutrition topics. Includes chapters on food for fitness, healthy weight, vegetarian eating and nutrition for every stage of life. Dieting for Dummies – 2nd Edition by Jane Kirby, RD. Wiley Publishing, Inc., 2004 Written in a user-friendly style by a registered dietitian, this guide offers methods for evaluating diet programs, coping with cravings and eating healthfully at home or away. The Healthy Beef Cookbook by American Dietetic Association and National Cattlemen's Beef Association, et. Al. John Wiley and Sons, Inc., 2005. Shows health-conscious cooks exciting new ways to use lean beef in everything from quick and easy suppers to special occasion entrees. More than 130 delicious, nutritious recipes that feature the cuts of beef that meet current government guidelines for lean labeling.     Additional Resources For more information on health and wellness visit the following websites. MyPyramid.gov: Visit mypyramid.gov and track your eating and physical activity progress with the comprehensive MyPyramid Tracker. It offers a detailed assessment of your food intake and physical activity level. You can also use MyPyramid Plan to create a personal eating plan with the foods and amounts that are right for you. EatBetterAmerica.com: Visit this website to find fresh and healthy recipes the family will enjoy. Send in your favorite recipe and they with Healthify it for you. Nutrition.gov: website includes information to answer all your nutrition questions. Provides easy, online access to government information on food and human nutrition for consumers. www.Eatbetteramerica.com www.Nutrition.gov www.Diabetes.org www.Prevention.com www.Mayoclinic.com www.Eatright.org www.Mom-rd.com www.dairycouncilofca.org www.dole5aday.com www.mypyramid.gov www.cachampionsforchange.net