Which Way to Weight Loss?

Americans are fatter than ever.

You've probably read this several times recently, in the newspaper, in women's magazines, or even in the introduction to many of the hundreds of diet books lining the shelves at your local mall or supermarket. The reason for our progressive pudge?-Some experts will tell you it's because we indulge in too many calorically-dense, nutritionally deficient convenience foods; others will claim it's due to misinformation about proper nutrition and exercise; still others claim current facts and studies are incorrect-and new theories are called for to control a weighty problem that is reaching pandemic proportions.

Last June the World Health Organization declared obesity an invasive industrialized disease afflicting half of the world's adult population! The statistics aren't much lighter for Americans either-according to a recent report from the National Center for Health Statistics, at least half of American adults are overweight; and our children aren't fairing much better, with 20 percent of adolescents ages six to 17 years weighing in over the acceptable range.

Obesity is defined as an excess of body fat exceeding 25 percent of a man's body weight or 30 percent of a women's body weight. Although hypothyroidism or medications can cause weight gain, fat accumulation occurs when a person's calorie intake exceeds the amount of energy burned. Extra fat is stored in the adipose tissues under the skin, increasing fat cell size. In individuals with extreme obesity, fat cell numbers are also increased.

Although obesity is now generally recognized as a disease caused by genetic, environmental, and psychological factors, (rather than a weakness or moral failing), it does have a cure-albeit a complex one involving permanent diet and lifestyle changes. Taking the cure does have its health advantages; as obesity is connected to a variety of serious non-communicable diseases including non-insulin, adult-onset diabetes; coronary heart disease; high blood pressure; stroke; several types of cancer; gallbladder disease; musculoskeletal disorders; and respiratory problems. Losing even a small amount of body fat will reduce one's risk.

Obesity also creates a tremendous psychological burden for men and women living with a fashion and entertainment industry that idolizes trim figures. Looking better is often the strongest incentive for losing extra body fat, and at any given time almost one-half of women and one-fourth of men are trying to lose weight.



WHO'S NEEDING THE ADVICE?

Despite the US Department of Agriculture's (USDA's) best efforts to direct us toward an active lifestyle that includes a diet that is well-balanced; low in fat and cholesterol; moderate in sugar and salt; and rich in whole grains, fruits, and vegetables-it's a fact, Americans tend to choose taste and convenience over nutritional content and generally don't get enough exercise.

A study in the September issue of Pediatrics reported that only one percent of young Americans (ages two to 19) eat a recommended healthy diet. In reality, young people are obtaining 40 percent of their fuel from fat and sugar (despite the USDA's recommended 10 percent or less). As many dietary habits and food preferences are adapted at an early age and are strongly influenced by environment-it seems the USDA's message has yet to sink in for children and the adults raising them.

The 1997 American Dietetic Association's Nutrition Trends Survey, reveals that about 20 percent of Americans believe eating well takes too much time, and would involve giving up foods they enjoy. The same number also say confusion or frustration over conflicting diet and health reports is a major barrier preventing them from doing all they can to eat well.

There is much truth in the confusion claims. Weight loss is a complex process involving how well food is metabolized in the body. Diet experts have been trying for years to come up with a formula that will work for most people, helping them to lose excess body fat without feeling deprived or frustrated. Veggie Life took a close look at four very different approaches to slimming from the best selling diet and weight loss authors of the 1990s. Each plan has its pluses and minuses, it's up to you to decide on a new diet and weight loss plan you'll be happy to live with.


IDENTIFYING A GOOD WEIGHT-LOSS PLAN

The USDA and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), recommend choosing a diet that contains the following criteria:

* LOWER IN CALORIES (300-500 calories fewer than normal daily), yet includes 100 percent of the Recommended Daily Allowance (RDA) for vitamins, minerals, and protein. Women in general need 2,000 calories a day to maintain weight-2,500 for men.
* A diet resulting in SLOW, STEADY WEIGHT LOSS of no more than one to two pounds per week. Any more will result in fluid loss, easily regained when regular eating habits are resumed.
* EAT A VARIETY OF NUTRITIOUS FOODS. Avoid low calorie "fad" diets that exclude whole categories of foods such as carbohydrates-they may be lacking in nutrients.
* FILL UP ON FOODS HIGH IN FIBER such as fruits, vegetables, legumes, and whole grains. Fiber helps you feel full without adding calories.
* CONSUME LESS THAN 30 PERCENT CALORIES FROM FAT. Fat is the most concentrated source of calories (9 per gram-whereas protein and carbohydrates have only 4 calories per gram).
* PROVIDES GUIDELINES FOR WEIGHT MAINTENANCE once desired weight is reached.
* PARTICIPATE IN MODERATE EXERCISE a minimum of 30 minutes a day to increase calorie burning.
* CONSULT YOUR DOCTOR if you plan to lose more than 15 to 20 pounds, have any health problems, or take medications.