Majority of us are getting fatter; we're putting on the pounds at a rapid rate. More than 60% of American adults are overweight.
People who are overweight or obese are more likely to develop cardiovascular diseases, diabetes, gallbladder diseases and joint problems. Carrying extra weight implies carrying extra risks for certain types of cancers including endometrial, breast, prostate and colon cancers.
According to most experts' suggestions, if we can make smart choices about our diet and beengaged in physical activities, we can have better chance to lose weight, or even prevent obesity. ________________________________________________________________________________________ Overweight
Overweight refers to an excess of body weight, but not necessarily body fat. Obesity means an excessively high proportion of body fat. Our doctors use BMI (body mass index) to determine if we are overweight or obese. In general, men with a waist of more than 40 inches around and women with a waist of 35 inches or more are at risk for health problems. _________________________________________________________________________________________ Nightly Snacking
Dr Fred Turek and research fellows at Northwestern University reported that irregular eating habits caused certain groups of people to be overweight: shift workers awake and eating at night; people who skip breakfast; and people with night-eating syndrome, who get a large percentage of their daily caloric intake after the dinner hour and regularly wake up and go foraging in the middle of the night.  _________________________________________________________________________________________ Skipping Breakfast
No, we'll feel very hungry by the end of the day, we eat much more at dinner and intake more excessive calories. _________________________________________________________________________________________ How to lose weight - obesity prevention methods
1. Weight-control behaviors Most people achieve obesity prevention successfully by adopting weight-control behaviors. The weight-control behaviors include eating a low-calorie, low-fat diets, engagement in physical activities.
2. Set a realistic goal and monitoring We should monitor our daily calorie intake and set a realistic goals. If we really lose 5 lbs in a day by taking certain weight-loss medicines or supplements, we'll gain back these 5 lbs back easily. A weight loss of 0.5 to 2 lbs a week is usually safe and appropriate. We should achieve this goal by decreasing the calories intake or/and increasing the calories used.
3. Action for obesity prevention
3.1. Selection of foods Remember reducing dietary fat alone without reducing calories will not lead to weight loss. Keep our intake of saturated fat, trans fat (from fried vegetable oils), and cholesterol as low as possible. These will increase our LDL and lower our HDL. Cut the amount of crackers, cookies, candies, snack foods, fried and baked foods. Limit our use of beverages, most are high in added sugars.
3.2. Small portions We should have a balanced meals. We still can eat pork chops and steaks. BUT, we need to keep the portions small.
3.3. Food label We can use the information to count the calorie intake. Cut the amount of calorie intake gradually. You may want to review this article: glycemic index.
3.4. Physical Activity - Exercise Physical activity decreases the risk of dying form coronary heart disease and reduces the risks of diabetes, hypertension, and certain cancers. Definitely, this will burn the calorie and speed up the weight loss.
3.5. Dieting If your do-it-yourself obesity prevention fails, you must discuss with your doctor to develop a diet plan. One popular and effective diet plan is South Beach Diet.
3.6. Supplements Some supplements or OTC products help weight loss or obesity prevention, but most of them also come with side effects. One must discuss with his or her medical doctor before using supplements or OTC products for weight control or obesity prevention. Here is a list of relevant articles for readers to review:
 Eating When You Should be Asleep (and 3 Other Weight-Loss Saboteurs) U.S. News & World Report September 3, 2009 _____________________________________________________________________________________
This article outline the general methods for a healthy person to loss a few pounds in a month. For obesity treatment, one must consult with their medical officers.