Georgia’s adult obesity rate remains steady, standing at 30 percent in 2013, about the same as the previous year, according to a new study. Georgia has long been on an upward swing — rising from 25 percent in 2004 and all the way up from 10 percent in 1990.
Georgia now has the 18th highest adult obesity rate in the nation, according to “The State of Obesity: Better Policies for a Healthier America,” a new report from health-focused nonprofits the Trust for America’s Health and the Robert Wood Johnson Foundation.
The percentage of Georgians who are too heavy is actually much higher.
In fact, about 66 percent of Georgians are obese or overweight. (An adult who has a body mass index, or BMI, between 25 and 29.9 is considered overweight; an adult who has a BMI of 30 or higher is considered obese.)
It may seem daunting to shed pounds and get healthy, but here are some simple ways (and easy, we promise) to lose weight.
The Balanced Plate: The food guide pyramid is now a plate. And this plate is divided into three sections to represent a balanced meal. Half of the plate should consist of fruits and vegetables; one-quarter of the plate should be grains (e.g. bread, pasta, rice, starchy vegetables) — and preferably whole grains; and one-quarter of the plate is for lean protein (e.g. fish, turkey, lean beef, tofu, beans and nuts). Dr. Arvinpal Singh, medical director of the Emory Bariatric Center, takes it one step further and suggests reversing your concept of a meal. Have a side meat, not a side salad, he said.
Get up and move: We are more sedentary, with many of us having desk jobs. Pace or stretch while on the phone, take the stairs instead of the elevators and look for 10-minute breaks between meetings to take a walk, even it's around the parking lot. Exercise (situps, squats and pushups) during commercial breaks. Julian Amedee, owner, personal trainer and head sports performance coach at Sports Fitness Experience in Roswell, said for those who don't exercise, start with walking five minutes every other day. Once that becomes doable, walk 10 minutes every day. And keep building on that.
Drink right, feel right: Drink plenty of water to keep hydrated. Singh said drinking water can make you feel fuller and help prevent overeating. Avoid alcoholic beverages since they add extra calories and sugar. If you do choose to drink alcoholic beverages, go for wine, light beer or spirits with no-calories mixers.
Eat more fruits and vegetables, less packaged foods: Include fruits and vegetables at every meal. Snack on vegetables or fruits throughout the day. Not only are fruits/veggies low in calories, they are high in antioxidants, giving you extra immunity during the cold winter months. Avoid eating packaged foods with a long list of ingredients. Singh adds: never eat directly out of a bag or container since you will end up eating more than you realize.
Don't keep your goals a secret: Start spreading the word to friends, family and colleagues about your plans to improve your life. They can help keep you accountable and can be sources of support. Next time you are beating yourself up over slipping in your goal, they can remind you tomorrow is another day.
Keep a daily log: Track the changes you are making and analyze what's working — and what's not. Singh also suggests journaling your daily food intake.
Remember change can be uncomfortable: Even if it's a good change — such as going from the couch to the gym — it can feel downright weird. Give it time, and little by little, these changes will start feeling right.
Forgive yourself and move on: No one ever sticks to a plan 100 percent. We all slide back into our old habits from time to time — it's human nature and imperfection at its finest. So just resolve to get back on track the next day. (One bad meal doesn't mean a 10-pound weight gain.) Ultimately, try to think of this as a long-term lifestyle change, not a diet.
