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Solving the Obesity Epidemic: 100 Calories at a Time
Mckenzie K. Harper
The Wharton School of the University of Pennsylvania, Class of 2012
Prepared during a summer internship at Consumer Health Information Corporation, McLean, VA
The rise in obesity over the past 30 years has led to many changes in the United States. Grocery stores all over the nation now have low-fat, sugar-free, and 100-calorie foods for people who are trying to lose weight. Special diets, exercise programs, and weight loss drugs are other options that have become more popular because of the media’s emphasis on obesity and its health risks. While these “quick-fix” solutions are popular, they are often temporary. The true solution to obesity is simply changing the American lifestyle.
Simple Changes
Small changes to habits of obese people are successful in weight loss. Obesity occurs when people eat more food than their bodies can use in a day. The calories a person puts into his or her body in the form of food is called energy input. The calories a person burns through physical activity is called energy output. Energy output depends on:
| 1) Resting Metabolic Rate |
The number of calories a person’s body uses to function. It is specific to each individual. Resting metabolic rate is about 70% of a person’s daily energy needs. |
| 2) Thermic effect of food |
The energy needed to process and store the food put into a person’s body. This is also known as metabolism. It is only about 10% of a person’s daily energy needs. |
| 3) Amount of physical activity |
The energy used up during exercise . It makes up the last 20% of a person’s daily energy needs. |
Energy output must be greater than energy input to produce weight loss. This negative energy balance can be created in several ways.
Cut Out 100 Calories a Day
One weight loss plan asks people to reduce their daily diet by just 100 calories. People tend to think of weight loss as a dramatic lifestyle change. In actuality, the change does not need to be that extreme. The plan works because it is easier and more permanent. It is also successful because it allows people to choose which calories to remove from their daily diet. Here are a few options:
- Substitute healthier foods
Dropping 100 calories can simply mean:
o Skim milk instead of whole milk
o Sherbet instead of ice-cream
o Wheat bread instead of white bread
- Eat smaller portions
You can cut calories by changing the size of your meals. Pre-portion your meals so that you do not feel tempted to overeat. Foods that are high in fiber will fill you up in smaller amounts. Leaving a few bites on your plate at every meal can also do the trick.
- Be physically active
The amount of weight you lose will increase if you exercise more. Even brisk walking and using the stairs instead of the elevator will be helpful.
- Do not skip meals
Set up a regular eating pattern. It will keep you from skipping meals. This will reduce your urge to snack because there will not be an increase in blood sugar, which causes hunger.
Action Plan
You can begin your 100 calorie cut today. Make the change small, make the change simple, and make the change permanent. Find something that works for you. Be patient and persistent. Be the change that America needs so greatly.
© 2008 Consumer health Information Corporation. All rights reserved.
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