A BETTER YOU

THE OBESITY EPIDEMIC WITHIN THE PANDEMIC

By Dr. Mercedes Giles , MD

The COVID-19 pandemic has likely grounded you and created a way of life that you may not have envisioned for yourself. Just like with any big change positive or negative it has caused you stress in more ways than one. As obesity continues to be a leading cause of morbidity and mortality in the US, it is appropriate that we take a moment to talk about how the pandemic conditions may be making the problem worse. So if you are like many and find yourself with a few---OR a lot of extra pounds during the pandemic, there are steps you can take to bring your weight toward a healthy goal.

1. Take a moment to assess your current weight and health status.

Do you know your numbers? By numbers, I am referring to your blood pressure, fasting blood sugar, weight, body mass index (BMI), waist circumference, and cholesterol levels. These numbers are not arbitrary and can indicate whether you are at risk for obesity, metabolic syndrome, hypertension (high blood pressure), high cholesterol, and type 2 Diabetes Mellitus.

Goals: • Blood Pressure: Less than 120/80 mmHg • Fasting Total Cholesterol: Less than 200 mg/dL • Fasting Random Blood Sugar: Less than 100 mg/dL • Body Mass Index (BMI) : Less than 25 kg/m2 • Waist Circumference: Less than 35 in for women, and less than 40 in for men

2. Create a plan for weight loss that is sustainable for you.

With all of the programs, fitness trainers and nutritionists, out there you may be overwhelmed and even confused. My number one recommendation is to start low and go By Dr. Mercedes Giles , MD

slow. Make small changes weekly which will lead to an overall lifestyle change over the course of one year.

Examples:

• Drink at least 2-3 glasses of water daily • Decrease red meat in your diet • Try enjoying a vegetarian meal on “Meatless Mondays” • Exercise at least 10 minutes a day

3. Try to lose 1 to 2 pounds weekly.

There really is no such thing as “quick weight loss”. Trust me, many have tried and failed, believing the quick solution is in a shake or a pill. Losing 4-8 lbs in a month is more realistic and much safer than than any fad diet.

Here are some ways to get started:

• Download a calorie counting app to determine how many calories you need to eliminate from your meals to reach a weight loss target • Decrease your portion size at meal times. Instead of eating 3 large meals a day, eat 5-6 smaller meals. You will thank me later for this one. • Eliminate “food-like” substances from your diet.

Examples include, sodas and other sugary drinks, junk foods like chips and cookies, processed foods like noodles and traditional TV dinners.

The pandemic has no doubt limited some of your options but all is not lost. You can still lead a healthy lifestyle using the tips and examples listed above. I hope you make it your goal to implement these tools going forward. We do not know when we will be able to emerge from our homes like normal again. But when that day arrives, we want to be healthy and prepared for the next challenge. u