Living Lean: Weight loss

By: Nicole Holt Email
By: Nicole Holt Email

Did you know as many as two-thirds of Americans are overweight? It’s a problem that is the driving force behind our nation’s high rates of diabetes, heart disease, and stroke. Health experts warn that to battle those issues it must start with each of us. Before you start groaning, it may be easier than you think.

The old saying, “no pain, no gain” isn't necessarily true when it comes to health. In fact, research shows that small and not so painful steps can actually lead to big gains in health status.

"The goal of weight loss should be to transform your weight to a more healthy weight in terms of health risks. You may not get back into your prom dress or prom suit, but you will change your health risks," Gary Raskob, PhD, Oklahoma University, says.

According to Dr. Raskob, losing 7 to 10 percent of your body weight can really reduce your risk of developing diabetes. So what does that mean?

For someone weighing 200 to 250 pounds, a weight loss of seven to ten percent is just 10 to 15 pounds.

"When you put in that perspective, it helps people have a realistic goal because if you start out with an unrealistic goal and then you fail, you are going to be discouraged and not continue," Dr. Raskob says.

Losing those first 10 to 15 pounds can be painless too. Start by adding a few steps to your day:

-park further out in every parking lot
-take the stairs instead of the elevator
-deliver a message to a colleague at work in person instead of using email
-and finally take a quick walk on your lunch break

A pedometer can help track those added steps, but your diet must change as well. It can be as easy as adding one serving of vegetables or fruit a day.

"Our message isn't it is unhealthy to ever have a hamburger, or you can't ever have an ice cream cone. That’s not what we're saying. We’re saying moderation, control, portion control, and cutting out fat and trans-fat and other unhealthy things in your diet where you can."

Experts warn to start with small changes each day. Before you know it, you will have made big strides for your overall health.

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Comments are posted from viewers like you and do not always reflect the views of this station.
  • by Janel Brown Location: Estes Park, CO on Mar 3, 2009 at 03:08 PM
    I want to be taken off the subscription or membership list. Today is free day #13 and I don't want to participate. Thank you.
  • by Anonymous Location: Sherman on Apr 29, 2008 at 12:59 PM
    Redneck Woman, no my three boys are skinny play ever sport and are good at it too, my oldest one is the pitcher on his team and can throw 74 mph and only in 7th grade and he is taller than I am 5'7, my 5th grader is one tuff football player and getting taller than me and my youngest one plays ever sport too, should I go on because I could, you don't get on here and put people down you try to encourage them, I could care less as skinny you are, all that matters is that I am healthy and my boys are too
  • by Mary Location: Sherman on Apr 29, 2008 at 09:42 AM
    You're right some people are just supposed to be cuter too bad you're not one of them. I'm a healthy weight too, you don't have to be fat to see how rude you are.
  • by Redneck Woman Location: Sherman on Apr 29, 2008 at 06:58 AM
    Whatever, guys... Truth hurts. I'm a healthy weight and it burns ya'll up. Oops, I'd better be nice or ya'll might go on a eating binge! Some of us are just supposed to be cuter. It's God's plan...
  • by Anonymous on Apr 28, 2008 at 04:33 PM
    REDNECK WOMAN,I"VE seen your kids,but hey hey hey who am I to talk.I would rather be fat than UGLY,redneck woman get the picture
  • by Mary Location: Sherman on Apr 28, 2008 at 04:33 PM
    Redneck Woman you're the only pig I see here!!! You teach your kids to eat healthy but to treat others like trash and say what they want even if it hurts someones feelings?? You are a worthless parent and you have NOTHING to brag about!!
  • by Butch "Dubya" Hickson Location: The Stix on Apr 28, 2008 at 02:23 PM
    I'm 380 lbs. In the past year I've lost over 110 lbs. My doctor told me not to spend so much time on the internet and commenting on this news website. He told me to get off my behind and exercise and eat less.
  • by Redneck Woman Location: Sherman on Apr 28, 2008 at 01:08 PM
    Are your kids a healthy weight, anonymous? I never said it was easy... I bet your boys are chunky monkeys. Cause ya'll all eat the same. I've had kids too, childbirth is not an excuse unless you JUST gave birth. It's a daily decision to eat sensibly. Sometimes it is a struggle, but it is totally necessary . I'm proud of my healthy weight. I bust my butt to maintain it.
  • by Anonymous Location: Sherman on Apr 28, 2008 at 11:15 AM
    Redneck woman, being fat is really not hereditary, my mom and dad are slim people I have had three boys and I am over weight, it is easier said than done, I have been walking and watching what I eat and it is not easy at all, so before you start putting people down on here maybe you need to stop and think about what you say, really doesn't matter if you teach your kids either what they eat when they get older they will eat what they want to whether you like it or not
  • by Redneck Woman Location: Sherman on Apr 28, 2008 at 09:09 AM
    It comes down to this... get off your a@#, stop eating like pigs, and have some self control! America as a whole is fat. Stop super sizing your value meals! It makes me sick. Sure, I'd love to eat the whole gallon of ice cream, but I don't. And I teach my kids healthy habits ,too. So they won't grow up pigs. Look around, habits are hereditary!
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