Keeping your weight in check is critically important for your health. The more overweight you are, the higher your risk of developing various medical conditions that could shorten your life. Conversely, if you are overweight, losing weight will greatly benefit your health and well-being.
> Research shows that losing just 10% of excess body weight lowers blood pressure, thereby reducing the risk of cardiovascular disease, such as stroke.
> Losing weight lowers blood cholesterol and triglyceride levels, both of which are associated with increased risk of cardiovascular disease.
> Overweight people are twice as likely to develop type 2 diabetes as those who maintain a healthy weight. Losing weight reduces blood glucose levels and decreases the risk of developing diabetes.
> Obesity and being overweight are major risk factors for certain cancers: these include cancer of the uterus, cervix, ovary, breast, gallbladder, and colon in women; and cancer of the colon, rectum, and prostate in men. Losing weight will produce a corresponding reduction in those risks.
> Sleep apnea is a serious condition that is closely associated with being overweight. Weight loss usually improves the condition.
> Losing weight will not only reduce your risk of developing osteoarthritis, but will also reduce the stress on weight-bearing joints, such as the hips knees, and lower spine, that are already affected by osteoarthritis.
> If you are considering surgery to replace arthritic hip or knee joints, you will almost certainly be advised to lose weight afterward in order to optimize the chances of a successful outcome.
> Controlling your weight can lead to enhanced self-esteem and a sense of well-being, as well as improving your appearance.
Are you controlling your weight?
1. Do you usually finish what is on your plate?
A) No, I usually don't try to finish
B) Yes, and then I am done
C) Yes, and then I go for seconds
2. Do you ever share entrees when eating in restaurants?
A) Yes, I usually share
B) Sometimes, but only infrequently
C) No, I don't usually share
3. Do you exercise at least 3 times per week?
A) Yes, and sometimes more
B) No, but I lead an active lifestyle
C) No, I rarely exercise
4. Do you eat fruits and vegetables every day?
A) Yes, about 5 servings a day
B) Yes, a few servings a day
C) No, only a few times a week
5. Do you eat low-fat dairy products?
A) Yes, I always chose low-fat dairy
B) Yes, a few servings a day
C) No, only a few times a week or less
6. Do you try to eat low-fat meals and snacks?
A) Yes, I always chose low-fat foods
B) Yes, but I frequently cheat
C) No, I chose high fat foods
7. How much TV do you watch?
A) I usually watch less than 1 hour a day
B) I watch 2-3 hours a day
C) I watch more than 4 hours a day
8. Do you limit your intake of sweets and desserts?
A) Yes, I chose fruit instead
B) Yes, but I occasionally indulge
C) No, I eat sweets almost every day
9. Do you drink water instead of sweetened beverages?
A) Yes, I only drink water or diet soda
B) Yes, but I also drink sweetened beverages and fruit juices
C) No, I prefer soda and fruit drinks
Score: A) = 1 point, B) = 2 points, C) = 3 points
9-13 points: You are doing well and making a lot of effort to control your weight. Keep up the good work!
14-20 points: Good job: you are really trying and your efforts will pay off over time. Look at the areas where you scored high and think about making some extra effort.
21-27 points: Your score indicates that you are making choices that may lead to weight gain. These are just a few of the many small changes that you can make that will help you control your weight. Start slowly.
Via: Nutrition For Life
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