You Will Lose Weight, You Will Get Fit!

By Winnie Yu
ALL YOU Magazine

You've probably seen the headlines: Americans weigh more than ever. In fact, two-thirds of the U.S. population is overweight, and almost a third is obese. Excess weight increases the risk of developing a myriad health problems, including heart disease, diabetes and several types of cancer.

Unfortunately, weight gain is usually a family event: Kids pick up the poor eating habits that have caused their parents to pile on the pounds. Here are some reasons families overeat - and gain weight - together:

• Supersize portions have become so commonplace that a healthy serving now looks like it's too small.
• Busy families may too often turn to fast food and processed products because there's little time to cook.
• Families relax in front of the TV - the average American watches four hours or more a day - where they're more likely to snack and not exercise.

And if a family gains as a unit, then the best way to avoid obesity and keep your family healthy is to tackle the problem as a team, too. "Families who work together on their health goals achieve success faster," says Milton Stokes, a spokesman for the American Dietetic Association and a registered dietitian in Norwalk, Conn. Take small steps to get healthier and you'll see a big difference in your weight and well-being. Plus you'll help your kids develop good habits.

No Excuses!

They say: "We're supposed to eat this?!"
You say: "Well, this is what we're having. I hope you'll try it."

They say: "I'm hungry! Is this all we get?"
You say: "Let's see if it fills you up. If not, you can have a little more."

They say: "I should be able to eat something I like."
You say: "I agree. What would you like me to make?"

1. Make Good Eating a Family Goal
Try these easy tips to help your family make a smooth transition to healthier eating.

• Limit the junk food. - Keep your cupboards filled with healthy snacks, and save ice cream and cookies as treats you have on special occasions and only when you're eating out. Try some of these healthy substitutions:

If you feel that keeping a few less-than-healthy treats on hand will stop you all from overindulging on special occasions, buy single servings or dole out your own 100-calorie portions into snack bags.

• Go low-fat when you can. - Many of the calories you consume may come from fatty condiments and dairy foods. So replace mayonnaise on sandwiches with mustard and top salads with light or fat-free dressings. Drink nonfat milk instead of whole milk and eat low-fat or fat-free versions of cheese and yogurt.
• Eat healthfully on the go. - When you run errands, bring a stash of healthy snacks to keep in a cooler in your car, such as low-fat yogurt, individual servings of string cheese, or chopped veggies and hummus. And if you must stop for foods, go to a supermarket, where you'll have your choice of fresh fruit, lean deli meat or whole-wheat crackers, instead of hitting a fast-food drive-through.

2. Get Real About Portion Sizes
Help your family lose extra pounds and maintain healthy weights by making sure everyone eats the right amount.

• Measure serving sizes. - Most Americans have lost touch with what a healthy, yet filling portion looks like. Remind yourself: Use measuring cups and spoons to serve right-size meals. It also helps to visualize a proper portion.

1 cup of breakfast cereal = size of a fist
2 tablespoons of peanut butter = a ping-pong ball
3 ounces of hamburger, fish or poultry = a deck of cards

You can find other handy memory tools like these for your favorite foods by visiting the National Heart, Lung and Blood Institute Web site and clicking on "Serving Size Card."

• Give portions proportion. - In a study in the American Journal of Preventive Medicine, even nutrition experts ate more when given larger bowls of food. To keep servings in check, put your dinner on a salad plate and drink anything other than water from a juice glass.
• Share restaurant meals. - Many restaurants serve supersize portions of high-calorie foods. When dining out or ordering takeout, split meals: A family of four might start with appetizer salads and then fill up on two entrees; if you're eating alone, get an appetizer as your entree.

3. Replace TV Time with Family Time
Imagine all the ways you, your husband and your kids can have fun staying active, and then get everybody motivated and moving.

• Just go do something! - Set aside a chunk of each day when no one is allowed to watch TV or use the computer. Spend that time reading to each other, playing a board game or hanging out in the park. You'll all be less likely to zone out and munch mindlessly if you talk, play games and are active together instead of sitting in front of the tube.
• Build activity into your day. - Teach your children that it's important to keep moving throughout the day, even if you don't set aside extra time for an official workout session. You can walk you kids to school each morning or park far from store entrances. At work, use the stairs instead of the elevator. Next time you're shopping, take everyone for a lap around the mall before going into any stores.
• Involve everyone in fitness. - Kids love to spend time with their parents - take the opportunity to schedule an active event. Plan for an hour each day and go on an after-dinner walk, toss a Frisbee or play a game of Wiffle ball. Your participation in the active behaviors you want your children to engage in will teach them that exercise is important.

Are Your Children Overweight?
Like adults, kids today are at risk for obesity. Teach them healthy diet and exercise habits early.

Only 36 percent of parents of overweight or at-risk children are aware that there could be a problem, according to a study published in Pediatrics. But there is no single body mass index (BMI) that indicates whether a child is overweight, since children are still developing and grow at different rates. But to get a general idea of what your child should weigh for her age, visit the University of Michigan C.S. Mott Children's Hospital Web site. Also, at your child's annual physical, ask your pediatrician for tips to help your child maintain a healthy weight. If she is overweight, ask if she should be screened for high blood pressure and cholesterol levels.

Determine Healthy Weight Goals
Use this easy formula to see if you're in a healthy weight range.

Be honest: Could you be underestimating what you and your family members weigh?
To know if you are at a healthy weight, you need to know your body mass index (BMI). That number is based on your weight and your height. Calculate your BMI at the Web site for the Centers for Disease Control and Prevention or scan this chart to get a sense of whether you and your family members are at healthy weights.

* If your weight falls between healthy and overweight - say you're 125 pounds and 5 feet tall - then you're edging towards being overweight.

** If your weight, for your height, is higher than the overweight range, you may be obese and should talk to your doctor about your health risks.

Source: National Heart, Lung, and Blood Institute

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