Struggling to lose weight? Don\’t exercise enough? You\’re not alone. According to the latest research, almost two out of three Americans are overweight or obese, and one half don\’t get enough exercise. And that puts them at greater risk of chronic disease.
In response, the government\’s Dietary Guidelines Advisory Committee has revised its recommendations. It now places more emphasis on strategies to manage weight.
The national guidelines are generally for healthy people and are not for those on restricted or special diets. Here is a summary:
Physical activity
There is no doubt that exercise can help control weight and lower ...

Tom is about 30 pounds above his ideal body weight. An avid exerciser, he works out five days a week for at least an hour each day.
Jill has a normal body mass index. She appears trim and just has a little "pot belly." Jill has a desk job and does not exercise.
Which one is at a higher risk for heart disease, diabetes or other types of chronic disease?
Types of belly fat
To answer this question, it\’s important to understand the difference between the two types of body fat:
Subcutaneous fat is the type found just underneath the skin. ...
Do you have a chronic health condition? Your doctor may or may not have discussed the possible benefits of exercise with you. Exercise is not just about losing weight, looking good in a bathing suit or preventing disease. It\’s also about getting healthy even if you already have a chronic illness.
The problem is that people who have a chronic disease often let physical activity slide due to pain, fatigue or depression. The motivation to move can take a blow from these common effects of chronic disease. But lack of activity can lead to reduced muscle mass and ...
A combination of diet and exercise is the best way to lose weight. But many people with this goal tend to focus on cardiovascular (aerobic) exercise and ignore weight or strength training. The fact is, though, that weight training can help you burn more fat than aerobic exercise alone.
Weight and aerobic conditioning may both yield equal amounts of weight loss. But weight training keeps the loss of your muscle mass to a minimum. This will help you perform better during aerobic activities. The resulting increase in muscle mass will also raise your basal metabolic rate (resting metabolism).
Getting ...
How does exercise affect your weight? Learn the real truth behind some popular myths that confuse many people.
1. More exercise means more weight loss.
To lose body fat, you need to burn off more calories than you eat. But if you start exercising and expect your weight to drop easily, you may be disappointed. Exercise can increase appetite, causing you to eat more and thereby offset the calories burned. Rewarding yourself with food after a good workout just defeats the purpose. Nutrition and exercise go hand in hand if you want to lose weight.
Say you weigh 150 ...
You\’ve made it to the gym consistently for a few weeks. You kissed your sedentary lifestyle good-bye and were on the path to fitness.
But a project came up and you had to work late each night. Then you came down with a cold. And so on.
Now you\’re right back where you started: out of shape and discouraged. How can you motivate yourself to get back into a routine?
Creating a new habit
Experts believe it takes about six months to form a habit. After the first six months, the new behavior- such as daily exercise or quitting smoking ...
We\’re bombarded with confusing information about weight loss. Get the facts on what really affects your weight and dispel common myths. Here\’s solid advice about how to get started and stay motivated on your journey with managing your weight.
Understanding Your Weight
Stress Eating and the Cortisol Connection
Genetics and Your Weight: Can Your Genes Affect Your Jeans?
Mini Meals versus 3 Squares a Day
Glycemic Index: Helpful Tool or Another Diet Fad?
Getting and Staying on the Right Track
Slow and Steady, How to Lose Weight and Keep it Off
Losing Weight: How Often Should you Step on the Scale?
How to Rev Up Your ...
Ever wonder why some people can pack away a ton of food and never put on weight, while others gain a pound just looking at piece of cake?
Poor diet and lack of exercise are the chief causes of rising obesity rates in the U.S. But for some who are overweight, there is a genetic component as well, studies show.
Two people of similar weights, heights and exercise patterns can follow the exact same meal plan, but get completely different results. At the same time, genetic studies have shown that even family members, twins, and adoptees who grew up ...
It\’s little wonder that we have an obesity epidemic. Food is everywhere, from roadsides and vending machines to television and overstuffed supermarket shelves. That, coupled with a life of sitting - in cars, at desks, on couches - has set us on the road to an obesity epidemic.
Data from two major surveys show that since 1980, the rates of obesity have doubled for adults and tripled for children. In 2007, only one state (Colorado) had a prevalence of obesity less than 20 percent. Thirty states had obesity rates of 25 percent or more.
Though rising numbers seem to ...
Nearly half of all American adults will get osteoarthritis of the knee by age 85. So says a landmark study funded by the Centers for Disease Control. The study followed over 3,000 people in the rural South, and showed the highest risk was among those who were overweight or obese.
What is osteoarthritis?
Osteoarthritis is a painful degenerative joint disease. Over time, the cartilage or "cushioning" between two bones wears away. What\’s left is a painful, inflamed area that impairs your ability to move.
The study showed that nearly two in three people who are obese will get knee ...
