Managing your weight this summer

Summer is a season of celebrations. Graduations, family reunions and holidays like the 4^th of July provide opportunities for catching up with friends and loved ones. For many, these special occasions also mean parties filled with lots of delicious, yet high-calorie, food. But with the National Institutes of Health (NIH) reporting that more than half of all African-American adults are overweight or obese, we need to learn how to celebrate without a side of sweet potato pie.

Being overweight isn’t just about vanity – it’s staying alive. Obesity steals years, and in some cases whole decades, from your life. According to the NIH, young African-American men who are obese lose up to 20 years of life; African-American women, up to 5. When you think of it that way, it’s a lot easier to say no to the hot dogs and yes to lean meats like chicken at the next cookout!

We’re lucky to live in an age when innovative medicines are readily available to treat a whole host of diseases, including many that are linked to obesity, such as type 2 diabetes. But pre scri ption medicines are not the solution to the obesity crisis – lifestyle changes are. In fact, being overweight can impact the effectiveness of your medicines. A recent study by Wake Forest University found that participants who were obese had higher blood pressure and blood sugar levels and more abnormal cholesterol profiles than did normal-weight participants, even though the former group took more medications for these conditions that are common heart disease risk factors.

I know what you’re thinking: \”Some people just aren’t built to be tall and thin,\” or, \”I’m big boned!\” Yes, genetics play a part. But it’s the things we can control – like diet and exercise habits – that primarily contribute to obesity. To start reining in your diet and kicking up your exercise, it’s important to establish goals that are measurable, specific and attainable. For example, while it’s wonderful to say you’re going to \”eat healthier,\” a better goal would be to \”eat five servings of fruits or vegetables five days a week.\” This holds you to a clear standard, but is also flexible.

For our kids, summer vacation is a particularly important time to reinforce good eating and exercise habits. A study published by the American Journal of Public Health found that one measure of obesity rose more than twice as fast when kindergarten and first-grade students were on summer vacation than when they were in school. Don’t let these be the lazy days of summer – try taking them to the park instead of playing video games, and give them water instead of soft drinks.

Managing your weight this summer isn’t about depriving yourself – indulging in a piece of cake at your daughter’s graduation party is okay! What is important is to exercise more often than not, and to fill most of your diet with fruits and vegetables, whole grains and lean meats. These changes won’t just help you look better – you’ll feel better too.