Why Obesity Rates Are Rising Faster Than Ever

Obesity can lead to a host of physical and social ailments. Why are obesity rates rising, and what is considered obese anyway?

It seems everywhere we turn we hear about obesity. The statistics. The dangers. The effect it has on all areas of one’s life. The annual Gallup-Healthways Well-Being Index survey released this week, which tracks respondents' self-reported height and weight data, revealed that its tracked national obesity rate has risen to 27.7 percent — up from 25.5 in 2008. Mississippi has the highest obesity rate at 35.2 percent, while Hawaii is the only state where fewer than 1 in 5 residents are obese. And for the first time since 2008, there has been a sharp increase in the number of obese Americans ages 65 and older.

Obesity Treatment

One of the keys to successful weight loss is to have realistic goals.

The treatment for obesity is weight loss, and there are a number of ways to achieve that, including:

• Diet and lifestyle changes
• Prescription medicines
• Weight-loss surgery

For adults, particularly those using diet and lifestyle modifications to lose weight, the following are generally considered realistic goals:

• Aim to lose 5 to 10 percent of your body weight over six months.
• Lose weight slowly, at a rate of no more than 1 to 2 pounds a week.
• Once you've lost 10 percent of your body weight, focus your efforts on keeping it off before attempting further weight loss.

The Lowdown on Glycemic Load

Carbohydrates are controversial when it comes to diet these days. But what separates the good from the bad is a food's glycemic load, which has a big impact on blood sugar levels.

Every food you eat affects your body differently, and not just in terms of your long-range health, but also in the way it is processed and the effect it has on your energy level and blood sugar.

Glycemic Load and Diet: The Basics

The glycemic load is a classification of different carbohydrates that measures their impact on the body and blood sugar. The glycemic load details the amount of carbohydrates a food contains and its glycemic index, a measurement of its impact on blood sugar. “The glycemic index ranks foods based on how quickly they're digested and get into the bloodstream," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. “Its glycemic load takes into consideration every component of the food as a whole, so it's a different number. It changes everything."

Is Organic Produce Really Better?

Organic food is produced under a strict set of rules, without pesticides and other chemicals. Find out if food grown this way is really more healthful.

More and more grocery stores are making room for organic produce to keep up with increasing demand. Why are people going organic? Reasons include a growing national concern about the safety of our produce and a general movement toward an organic diet.

The Organic Diet: What Does Organic Really Mean?

Organic foods are thought to be better for your health and the environment because they're grown in a natural, chemical-free way. Organic produce is grown using natural pest control methods, instead of pesticides, and organic meats don't rely on chemicals to prevent diseases in animals. Instead of chemicals, organic farmers:

The Power of Protein

Protein is one of the building blocks of a healthy diet to fuel and repair the body. But not every protein-rich food makes a good choice.

Protein is an essential element of a healthy diet. You may only think of meat when you think about protein, but this important nutrient actually comes in a number of different forms. Choosing a variety of protein-rich foods while still paying attention to your fat and cholesterol intake are the keys to healthy eating.

Why We Need Protein

Sure, protein tastes good, but why is it so good for the body? "It's an essential nutrient," says Anne Wolf, RD, registered dietitian and researcher at the University of Virginia School of Medicine. Protein serves as a critical building block for cells and tissues throughout our body. "We need it for every function in our body — for healing purposes and for building muscles," explains Wolf.

High Blood Pressure Diet

Consuming too much salt can cause your body to retain fluid, which increases blood pressure.

If you have high blood pressure, it's best to eat meals low in saturated fat, trans fat, cholesterol, salt (sodium), and added sugars.

This is, of course, good dietary advice for everyone, regardless of their blood pressure.

Salt and High Blood Pressure

Too much salt or sodium can cause your body to retain fluid, which increases blood pressure.

If you have high blood pressure, this is why your doctor will recommend limiting how much salt you eat to no more than about 1 teaspoon per day.

A Heart-Healthy Diet: Eat the Right Fats

For a heart-healthy diet, you need to be aware of what kinds of fats are good and bad for you. Trans and saturated fats are what you need to avoid.

Years ago, we were told that the best way to lower cholesterol and protect the heart was to cut out fat altogether. But now we know that certain types of fats, called unsaturated fats, actually increase HDL cholesterol levels — the good cholesterol that has a protective effect on the heart. What we need less of are saturated fats and trans fats — think doughnuts, French fries, and T-bone steaks.

The Difference Between HDL and LDL Cholesterol

Low-density lipoprotein or LDL cholesterol is called “bad” cholesterol because this type of cholesterol puts you at risk for heart disease. LDL cholesterol can build up inside your arteries, mixing with other substances to form a tough, rigid lining called plaque. This plaque makes the artery narrow inside, meaning that less blood can flow through to your heart, in turn putting you at increased risk for heart attacks.

Good vs. Bad Carbohydrates

Carbohydrates are an important part of your diet, but that doesn't mean you're free to load up on cakes and cookies to get your daily amount. Here, we explain the difference between good and bad carbohydrates.

Carbohydrates are an important part of a healthy diet, but there's much discussion about the good and bad carbohydrates. So how do you know which is which? The answer is both simple — and complex.

Good vs. Bad Carbohydrates

Carbohydrates, often referred to as “carbs,” are your body's primary energy source, and they're a crucial part of any healthy diet. Carbs should never be avoided, but it is important to understand that not all carbs are alike.

Carbohydrates can be either simple (nicknamed "bad") or complex (nicknamed "good") based on their chemical makeup and what your body does with them. Complex carbohydrates, like whole grains and legumes, contain longer chains of sugar molecules; these usually take more time for the body to break down and use. This, in turn, provides you with a more even amount of energy, according to Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky.

The Skinny on Fat

After years of being told to limit fat in your diet, now there's news that fat — as long as it's the healthy kind — is part of good nutrition.

Finally, there’s the news we've all been waiting for when it comes to the right diet: Eat more fat. But how can that possibly be true — or healthy? The recent recommendations to focus more on fat in the diet for better nutrition don’t apply to all fats. Only the “good” fats are recommended to boost health.

Fat in the Diet: What Is Healthy Fat?

Fats are now divided up as either good or bad. "We speak about fats differently now than we used to," says Sandra Meyerowitz, MPH, RD, LD, a nutritionist and owner of Nutrition Works in Louisville, Ky. "They all used to be clumped together, and now we separate them out. We steer clear of the saturated and the trans fats, which are unhealthy, and lean toward the other ones."

The Role of Diet in Prostate Cancer Prevention

Diet may influence prostate cancer risk. Learn how processed or red meat may increase the risk and how lycopene-rich tomatoes may be a prostate cancer fighter.

Prostate cancer’s biggest dietary land mine is simply too much food, says Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society. “Aggressive prostate cancer appears to be associated with being overweight, so watching your calories is important from a prostate cancer perspective,” says Doyle.

According to the American Cancer Society, obese men (those with a BMI above 30) may be at greater risk for having more advanced prostate cancer and of dying from prostate cancer. A man with a BMI of 27.5 to 30 has a 17 percent greater chance of advanced prostate cancer than a man with a BMI of less than 25. The finding is adjusted for a man’s age at the time of diagnosis and comes from analyzing the experiences of almost 70,000 men.

Diet to Prevent Colon Cancer

Looking to reduce your risk of colon cancer? Experts say to reach for the veggies and skip the bacon bits.

New research into diet and colon cancer has exonerated some foods that were once thought to increase the risk of the disease. At the same time, research has confirmed that some food favorites — such as processed meats — do indeed increase the risk.

Diet and Colon Cancer: Processed Meat Alert

In the United States, colorectal cancer is the second-leading cause of cancer death among men and women combined. As with many cancers, the most serious risk posed by food is simply eating too much of it. Obesity is linked to an increased risk of colorectal cancer, particularly among men.

Diet After Colorectal Cancer

For survivors of colorectal cancer or those who are at risk of developing the disease, a diet that's high in fruits and vegetables and low in fat can help reduce the chances of the disease developing or recurring.

Unlike many other cancers, colorectal cancer sends out advance warnings of its arrival. A precancerous polyp detected in the colon during a preventive screening can help motivate you to adopt a colon-healthy diet.

If you’ve had a polyp or a diagnosis of colorectal cancer, you’ll want to know how to structure a diet to prevent a recurrence of your condition. “There isn’t nearly as much research on survivorship and recurrence as there is on prevention, but from what we’ve seen so far, our best advice is for our cancer survivors to follow our prevention guidelines,” says Colleen Doyle, MS, RD, director of nutrition and physical activity for the American Cancer Society.

A Heart-Healthy Diet for Cardiovascular Health

Think of your heart like a finely tuned engine: You feed it the wrong fuel, and eventually it will turn on you. A heart-healthy diet is the right fuel for cardiovascular health.

Your heart needs, and deserves, special treatment — and that means eating a heart-healthy diet.

In fact, nutrition plays such a huge role in cardiovascular health that people who are at risk for heart disease should “try diet changes first, before medications,” says Lisa R. Young, PhD, RD, a dietitian and adjunct professor in the department of nutrition, food studies, and public health at New York University.

Heart-Healthy Diet: The Link to Cardiovascular Health

It’s actually quite simple. What you eat affects your heart. When your body digests what you eat, it takes what it needs, and tries to get rid of what it doesn’t. If you eat too much of what your body doesn’t need, it stays in your body, travels through the blood, and starts clogging up blood vessels.

Your Diet, Your Health

Nutrition is essential not only for life, but for a healthy life. Learn about the connection between what you eat and how you feel.

We've all heard the old saying “you are what you eat.” And it's still true. If you stick to a healthy diet full of vitamins and minerals, your body reflects it. You feel healthy, energized, and just all-around great. However, people who limit their diet to junk foods will undoubtedly suffer the consequences of not giving their bodies what they need to thrive. The result is not only fatigue and low energy, but poor health as well. Understanding this clear connection between your health and your diet may spur you to make better dietary choices.

Your Diet and Your Health: What Your Body Needs

"Food is essential. People take it for granted, but we need nutrients," says Anne Wolf, RD, a researcher at the University of Virginia School of Medicine. Wolf cites as one example the old days when sailors crossed the ocean for months without proper nutrition. As a result, they ended up with scurvy because of a lack of vitamin C from citrus fruits. Vitamin C and other vitamins and minerals are necessary to keep all the different parts of the body healthy and functioning — otherwise, we get sick.

The Right Diet for Heart Health

There are many benefits to a healthy diet, and heart health is one of the most important. Find out which foods can improve heart health.

For maximum heart health, you need to eat a well-balanced diet. But what does that really mean? “Try a diet low in saturated fat and high in fiber,” recommends Lisa R. Young, PhD, RD, adjunct professor in the department of nutrition, food studies, and public health at New York University. Here’s how to put such a diet in place.

Diet for Heart Health: Get Plenty of Fiber

Fiber can help lower cholesterol levels and reduce the risk of diabetes (a risk factor for heart disease) and certain types of cancer. “We recommend about 25 grams of fiber a day, for men a bit more. It’s based on your weight,” Young says. “Most Americans eat much, much less than that. If you follow a good diet, you’ll get enough, but so many of us don’t.”

Fiber: The Diet Workhorse

Fiber has many health benefits, from lowering cholesterol levels to keeping you feeling full longer. Find out which high-fiber foods to add to your diet.

If you're trying to diet and finding it too tough to restrict calories because you're always starving, fiber may be just what you're lacking. "It keeps you feeling fuller for longer," says Sandra Meyerowitz, MPH, RD, a nutritionist and owner of Nutrition Works in Louisville, Ky. "You don't get as hungry as quickly, so it helps when somebody's trying to cut back on calories."

Fiber is a carbohydrate, but unlike other carbohydrates, it doesn't get broken down by your body, says Meyerowitz.

Simple carbohydrates, continues Meyerowitz, don't offer the same filling benefits. "With fiber added in, you're more satisfied. Fiber doesn't make the blood sugar go up quite as quickly. It allows the sugar to get into your system more slowly," she explains.

16:8 diet - intermittent fasting

Want to know the strengths and weaknesses of the latest craze in intermittent fasting? Read on!

Fasting is the talk of the diet town. Never before has it been so discussed or so trendy. The diet book The 8-Hour Diet, by author David Zinczenko and Men’s Health editor-in-chief Peter Moore, is another spin on the fasting for weight loss phenomenon.

This diet restricts eating times to an eight hour period - 9am to 5pm or 11am to 7pm - in order to rev up metabolism by introducing fasting or 'fat-burning' periods. Read on for H&F's analysis:

The positives - If you have to plan your meals to fit within the 8-hour time frame you become a more conscious eater. Mindless eating is a pitfall for many slimmers.

The 2-week LBD diet

It’s party time! Lose up to 4lbs in 14 days with our super-easy weight-loss plan

‘These meals are designed to keep blood sugar levels even and stop you caving into cravings’

Between present buying and partying until the early hours, Christmas is one of the busiest times of year, but that doesn’t mean your diet has to take a back seat. Feel good from the inside and you’ll rock the festivities with confidence – which is where our 14-day LBD diet plan comes in.

Designed to help you shift fat in those stubborn trouble spots (think squidgy thighs and bottom, flabby arms and sticky-out tummy), leave you with supermodel-style skin and tons of energy to fuel you through the party season, it’s your fail-safe solution to feeling festively fantastic!

Detox diet

Kick-start your slim-down quest in 3 days with our energising, post Christmas, bloat-busting detox.

Nothing beats a healthy, balanced diet and regular exercise when it comes to weight loss, but if you want to have a health boost (especially after the Christmas indulgence), a super-quick body blitz is in order. Our 3-day detox is the ticket to feeling lighter and more energised, with clearer skin and increased mental clarity. Sounds good, doesn't it?!

The rules

1 Start the morning with a glass of warm water and a dash of fresh lemon or lime juice to supercharge your digestion.

Filling five two diet recipes

Looking for 5:2 diet inspiration? Here are some tasty AND filling meal suggestions for only 500-600 calories a day!

If you're feeling a tad uninsipired by recipe suggestions for the 5:2 diet then look no further. We've listed our favourite recipe ideas for the diet du jour from The Fast Diet Cookbook, by Mimi Spencer and Dr Sarah Schenker (£14.99, Short Books). Happy eating!

Breakfasts:

• Soft boiled egg (1) with asparagus spears = 90 calories

• Watermelon with a quartered fig and parma ham = 185 calories

Five fat loss myths

Feel like you're going round in circles with weight loss? We've debunked five fat loss myths to make things easier

Struggling to shed the weight? We’ve busted some fat loss myths with a little help from PT Ollie Frost...

LOTS OF CARDIO IS BEST FOR FAT LOSS – Myth!

“Many believe that long duration exercise aka low intensity exercise (LISS) - think a duration of longer than 30 minutes - is the best and only way to lose body fat. LISS is great for overall cardiovascular health and improving aerobic capacity but, if performed too frequently, LISS increases our stress hormone, cortisol, and this can put the brake on fat loss.”

Lose belly fat

It takes an all-round, holistic approach to health to get a flat tummy

shiftign that muffin top and belly fat can be a real issue. If you fidn that you slim down quite easily and feel fit yet still struggle with that stubborn paunch, it might be time to approach your quest for a flat tum from a few different angles.

While tummy and core exercises like crunches, planks and leg raises will certainly help to define and tone the mid-section, they alone don't eliminate the fat. So how can you melt away that layer of fat and reveal those abs underneath?

How to get rid of back fat

Say goodbye to annoying back fat...

Guilty of neglecting your back muscles? You're not the only one. We often focus mainly on the muscles we see in the mirror - the ones at the front of the body - while the butt takes all the glory from, excuse the pun, behind! Not only will working on your back boost your overall physique, it'll also dramatically improve strength and posture. A clever combination of the right diet plus the back exercises that give you the most bang for your buck will get you on the right path to eliminating bra fat and back pain.

Smoothie recipes

Want a toned, taught figure? You might have to restart your engine...

If you're struggling to keep the weight off or want to keep your healthy weight-loss going, it may be a case of rebooting your system. The Body Reset Diet: Power Your Metabolism, Blast Fat and Shed Pounds in 15 Days/ (£12.99, Rodale Press) is a new diet and exercise plan to help you go from stuck in a diet rut to fab, fast. Devised by celeb fitness trainer and nutritionist Harley Pasternak, the US guru behind some of Hollywood’s most enviable bodies including Megan Fox and Katy Perry, it’s designed to help you build lean muscle while the weight drops off – and stays off! Results are practically guaranteed, as the plan is so easy to follow. ‘All the meals in the diet are nutritious and wholesome, and they take just five minutes, from preparation to clean-up,’ says Harley.