"In America, we've placed convenience and comfort as top priority.We've 'convenienced' ourselves into multiple patterns of poor health.If we don't change, we'll convenience ourselves to death."

Obesity: a nasty word no one likes to hear.Like it or not, obesity is an illness millions face each day.The National Health and Nutrition Examination Survey for 1999-2000 reported that 64% of adult Americans were either overweight or obese.("Overweight and Obesity," 2004 as cited from "National Health" 1999-2000.)

So what, exactly, is obese?Although there are many scientific definitions, obesity is the generally accepted term for a person whose weight is more than 20% above expected for their age, sex, height, and build.

Some facts about your body you cannot change, but you can work to change being overweight or obese, and you can start now. Obesity is one of the few preventable contributors to many serious health conditions, so the sooner the change, the better.
Why are so many Americans overweight?

Look at restaurant row in any American town and you'll see more than a dozen cheap burger restaurants. It's hard to spot a convenient, healthy alternative for a fast meal at a good price. Americans simply eat too many of the wrong foods. We live in a time of supersized portions. Ready-made, high-fat, high-calorie foods are the convenient norm, not the exception.

Genetic and environmental factors play a strong role in adult obesity too, though these are often overlooked. Some people are genetically prone to weight-gain. Others face challenging environments, like sedentary work conditions or lack of support from family and friends. The intense effects these conditions have on an individual's motivation are often underestimated.

Inactivity is another contributor. The U.S. Surgeon General reports that 60% of U.S. adults do not exercise enough and 25% of adults don't exercise at all (paragraph 2, "Surgeon General" n.d.) Sparse physical activity combined with poor diet contributes to about 300,000 premature deaths in the U.S. yearly. ("Just the Facts," n.d. as cited from "Overweight and Obesity," 2004.)

Americans drive nearly everywhere. In contrast, most Japanese bicycle miles to work or to the train station daily. Why? Because parking is Japan is hard to find and expensive. Train stations welcome bicycles with hundreds of free, conveniently located bicycle racks.

In America, we've placed convenience and comfort as top priority. We've "convenienced" ourselves into multiple patterns of poor health. If we don't change, we'll convenience ourselves to death. But even knowing the health risks, we fail to stay fit. Why?

For millions, repeated efforts to lose weight yield few results. To succeed in losing weight, you cannot simply end poor health habits; many try this and fail. Instead, you must replace poor health habits with strong, good habits. The fastest way to do this is to require yourself to change; alter your circumstances so you have to live a more "fit" lifestyle to go about your day successfully. Make convenience take a backseat to the rewards of living a fit life.

Here are a few ideas to help.
What does it mean to be "fit"?

You do not need to be an athlete to live a fit lifestyle. Simply put, being fit means that you can perform common daily tasks and leisure activities without a struggle. Many health and fitness experts believe that 30 minutes of moderately intensive activity, like fast walking, five days a week, will gradually improve your fitness level.

If you have not exercised recently, check with your doctor first and start small: five minutes of exercise a day. You can work your way up. Start by replacing one or two convenience habits with healthy habits, like parking far away and walking to your destination, or taking the stairs instead of the elevator.

If you are a TV fan, require yourself to exercise while watching: for example, walk on a treadmill or do leg lifts.

Look for convenience habits you've adopted that sabotage your health and create healthy substitutions, one at a time. Once you look for them, you'll be surprised by how many you find and how many you have the power to change.

Once you have several healthy habits in place, consider scheduling exercise times. Often, health clubs offer convenient, 30-minute programs to accommodate those with busy schedules. If you opt for more vigorous exercise, such as jogging, 15-20 minutes at least three days a week will help you keep fit.
What about diet?

Although exercise is important for improving fitness, it isn't enough—diet is the other half to good fitness.

Dianne Esplin, a registered dietician from California, recommends that you gradually cut the size of your meals but eat four to six small meals throughout the day instead of three large meals. Remind yourself to eat at the right times, but don't snack on calories in between—try crunchy celery instead.

A cool class of water with lemon or a steaming cup of non-caffeinated tea helps to fill your stomach and hold cravings at bay. Ms. Esplin suggests keeping bottled water within reach all the time; take a swig whenever you feel hungry. You should drink at least eight cups of water each day (caffeinated drinks don't count, but juices do).

Pay attention to your portion sizes. Eat 3/4 to 1 cup of complex carbohydrates at each meal. (Complex carbohydrates are starches, such as potatoes, rice, and breads.) According to Ms. Esplin, "your portion of lean meat should be about the size of a deck of cards, not your palm, since some people have big palms!" Also, eat about a fist-full each of fruits and vegetables. This is an easy method to control portion sizes and eat the right foods combinations.

Gives your stomach that "full" feeling it craves. Grab a healthy snack for the road. If you always have fruit, carrot sticks, or another healthy snack handy you can fend off the urge for quick, high-fat food sources. Keep a stock of healthy snacks around your house and workplace.

And don't deny yourself all fat. While low-fat and zero-fat substitutes are a good alternative, a diet too low in fat will make you feel as if you are starving all the time. This leads to bingeing.

Whatever you do, don't give up. One bad snack or unsuccessful day doesn't mean you've failed.
What are the benefits of a "fit" lifestyle? What are the benefits of a "fit" lifestyle? What are the benefits of a "fit" lifestyle?

A higher fitness level will benefit you physically several ways. You will have more energy, a higher metabolism, more lean muscle and less fat. Your increased strength and energy will keep you going strong all day and evening long. You'll feel better about yourself and your appearance.

You'll also decrease your chances of developing cervical, prostate, colon or breast cancer, lower your risk for hypertension, type two diabetes and heart disease. You may even find that your sleep improves.

Social benefits of fitness include improved self-image and self-esteem. You may feel more confidence in social settings, and you may even make friends with similar fitness interests.
How do I begin?

If you feel overwhelmed by the daunting task of beginning an exercise and diet program, don't call it a "program." Just pay attention to what you do and gradually work to improve your good habits and replace bad habits.

Obesity is a problem that you can begin to control. Start with manageable goals, track your progress each day, and earn the benefits of a "fit" lifestyle.

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