Americans Are Too Fat

While American calorie consumption seems to have plateaued, we still weigh more than we should. Here are some tips to help you reduce your weight and keep it off.

The obesity trend among Americans is scary. For a visceral experience, see this graphic turn yellow, orange, and red, indicating states in which 20 to 34 percent of residents are obese.

The average woman weighs a bit over 170 pounds, and her waist is bigger than 38 inches, up from 140 pounds in 1960 — when the average man weighed what a woman does now.

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The good news

Some data indicates that Americans began consuming fewer calories beginning in the mid-2000s. We’re also drinking fewer cans of sugary soda.

The steadily rising obesity rates among children flattened out during the past 20 years.

But the numbers are still bad: Nearly 42 percent of adults and nearly 20 percent of kids and teens ages 2 to 19 in the United States are obese.

Obesity health risks

If you’re among them, you may already be running into problems. Obesity comes with a long list of risks that includes not only type 2 diabetes and sleep apnea but also heart disease, joint problems, and migraines, as well as certain cancers.

Then there’s the psychological cost: Just because we’re all getting heftier doesn’t mean there’s no social stigma, and it seems obvious that being svelte improves your job and dating prospects.

What can you do to lose or keep off the pounds?

• Bariatric surgery becomes an option if you’ve tried to lose weight for many years and failed or couldn’t keep it off. It has a good chance of trimming you down. Although many people regain weight, you’ll typically reduce your weight by 10 to 30 percent.
• You may be heavier than you like because your extended family regularly gathers for all-day feasts. Try to reduce portions and refrain from seconds during these dinners. You can also try having smaller plates spaced out during the day to keep your metabolism working and your stomach feeling full.
• Eating take-out and restaurant food is associated with weight gain. If you can, limit the number of times you eat out, making it a treat instead of a common practice.
• You may be short of sleep.  All over the world, obesity is associated with sleeping less than seven hours a night. Do you have trouble avoiding episodes of splurge or binge eating? That pattern is associated with lack of sleep. If you get more sleep, you can lose more weight.
• Do you eat late at night? Late-night snacking, especially, is associated with weight gain. Try to stick to a 12-hour window for your meals. If you eat breakfast at 7:30 a.m., don’t eat after 7:30 p.m. Better results may come from eating during an 8-hour window, a practice called intermittent fasting.
• Do you eat foods with sugar substitutes? Skip them. They could prime your body for weight gain, according to mice studies.
• Do you eat enough vegetables? Diet advice can seem complicated, but everyone agrees we need more veggies. Adults should consume at least 1 1/2 to 2 cups of fruit and 2 to 3 cups of vegetables per day, according to the U.S. Dietary Guidelines. But only 12 percent of Americans meet the fruit target, while only 10 percent eat enough vegetables.
• Do you get enough exercise? Aim for a combination of aerobic workouts and muscle-building. In one large study, women who maintained a healthy weight over 13 years did around an hour of moderately intensive exercise daily.
• Join a support group. Evidence shows that people benefit from diet buddies.
• Develop the habit of turning to pleasures that aren’t food: a new hobby, a hot bath, a massage, a walk with your favorite music, a phone call to a good friend, or time with your spouse.

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