Obesity​—What Is the Solution?

AWAKE! interviewed Diane, a dietitian, and Ellen, a registered nurse, who have both specialized in working with overweight and obese patients. They were in agreement that certain diets that concentrate on eliminating carbohydrates and increasing the intake of protein (meats) can lead to weight loss. However, they say that over the long haul, there can be negative secondary effects.a This is confirmed by a medical chart called Maintaining a Healthy Weight. It states: “Low-carbohydrate diets, especially if undertaken without medical supervision, can be dangerous.” It continues: “[They] are designed to cause rapid weight loss by promoting an undesirably high concentration of ketone bodies (a byproduct of fat metabolism).” If you are considering a low-carbohydrate diet, be sure to consult a doctor first.

If it is your goal to lose weight, do not despair. “Weight control isn’t impossible, nor does it need to mean deprivation or a boring, repetitious diet,” says Dr. Walter C. Willett. “With conscious effort and creativity, most people can successfully control their weight for the long term with an enjoyable but reasonable diet and near daily exercise. A longer, healthier life is definitely worth the effort.”b​—Italics ours.

How Important Is Exercise?

Dr. Willett says: “Other than not smoking, exercise is the single best thing you can do to get healthy or stay healthy and keep chronic diseases at bay.” How often should one exercise? What are the benefits of physical effort?

Some experts advise that daily exercise, if only for 30 minutes, can be very beneficial. But it is suggested that even exercising three times a week can help one to avoid serious problems in the future. Exercise burns calories, and the predominant question for someone who is trying to lose weight should be, Each day am I burning up more calories than I am taking in? If the equation is reversed, then you will surely gain weight. So walk or cycle instead of riding in a vehicle. Climb stairs instead of taking the elevator. Exercise! Burn calories!

Dr. Willett explains: “For many people, walking is an excellent alternative to other types of physical activity because it doesn’t require any special equipment, can be done any time and any place, and is generally quite safe.” His advice, of course, refers to brisk walking, not just taking a stroll. He recommends 30 minutes of physical activity every day if possible.

Is Surgery the Best Solution?

In an effort to lose weight and to prevent future weight gain, some severely obese patients have followed the advice of bariatric (obesity) specialists who recommend various surgical procedures. Who might qualify for these surgical solutions? The writers of the book Mayo Clinic on Healthy Weight suggest the following: “Your doctor may consider surgery if your body mass index is above 40, an indication that you are severely obese.” (See the chart on page 5.) The Mayo Clinic Health Letter suggests: “Surgery for obesity is generally recommended only for people between the ages of 18 and 65 with a body mass index over 40 whose obesity is creating a serious medical risk.”​—Italics ours.

What are some of these surgical procedures? They are small-bowel bypass, gastric partitioning, gastroplasty, and gastric bypass. This latter procedure involves stapling across the top of the stomach, leaving a small pouch that holds only about half an ounce of food. The small intestine is then cut and attached to this pouch. Thus, most of the stomach is bypassed as well as the duodenum.

Now, what about people who have lost excess weight? Was it worth the effort?

[Footnotes]

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A Suggested Healthful Eating Pyramid

Fruits and Vegetables A wide variety of each (unlimited servings daily; a minimum of 3 each)

Awake! does not advocate any particular method of diet and weight control. It merely informs its readers of some of the options that are available. Individuals should consult with their physician before adopting any exercise or diet regimen.

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Based on Mayo Clinic suggestions

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To lose weight, some have tried these tips:

1 Be aware of the calories in what you are eating and drinking. Note: Drinks can be a major source of calories, especially sweetened juices. Alcoholic drinks are also high in calories. And beware of those widely advertised soft drinks. Check the calorie count on the label. You might be shocked.

2 Avoid temptation. If chips, chocolates, or cookies are on hand, you will inevitably eat them! Replace them with low-calorie snacks, such as apples, carrots, whole-grain wafers.

3 Have a snack or an appetizer before eating a meal. It will take the edge off your appetite and may induce you to eat less.

4 Don’t eat everything put in front of you. Be selective. Reject what you know will give you too many calories.

5 Slow down. Why hurry? Enjoy your meal by noticing what you are eating​—the colors, the flavors, the interaction of foods. Listen to the body’s signals that say, “I’m full. I don’t need any more.”

6 Stop eating before you feel full.

7 Restaurants in some countries are notorious for serving excessive portions. Leave half of your entrée behind, or share the plate with someone else.

8 Desserts are not essential to complete a meal. It is better to finish off with fruit or another low-calorie item.

9 Food manufacturers want you to eat more. Profit is their bottom line. They will try to exploit your weaknesses. Don’t be taken in by their clever advertising and pretty pictures. You can say no!

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List adapted from the book Eat, Drink, and Be Healthy, by Dr. Walter C. Willett

Fighting Obesity​—Is It Worth the Effort?

AWAKE! interviewed several people who have battled with obesity problems. Did they get good results? What do they suggest for other victims of this epidemic?

◼ Let us check with Mike, aged 46, who is six feet [183 cm] tall and presently weighs 285 pounds [130 kg]. At his peak, he weighed 347 pounds [157 kg].

Mike: “Even as a youth, I was overweight. It runs in the family​—my brother and my sisters are all overweight. Our tradition was that we never left anything on our plate, even if it was overloaded. What made me change my eating style? When the doctor told me that I was at high risk for diabetes! The idea of being on insulin all my life really scared me. I also had a bad cholesterol problem and was having to take medication.

“I was in a sedentary occupation, and that has not changed. So in order to compensate, I have a regular schedule of exercise, which includes use of a treadmill for half an hour at least three times a week. The next vital step was writing down what I ate each day. Knowing that the dietitian was going to check my list each week helped me to put on the brakes. The thought came to my mind, ‘If you don’t eat it, you won’t have to write it!’

“As a consequence, I have lost 62 pounds [28 kg] over the past 15 months, although I still need to lose more, as I want to get down to 225 pounds [102 kg]. To achieve this, I have eliminated snack foods, potato chips, and casseroles. I have eaten more salad and vegetables in recent months than I had in all my life previously!

“Another factor that motivated me to take action was that as a truck driver, I have to have a medical check-up each year in order to renew my license. I was in danger of losing my license because of the threat of diabetes. Now things have changed. I no longer need to take medication to keep my cholesterol in check. My blood pressure is down, and I am taking less medication for it. I have more energy, and even my severe back problems have eased. I am also slowly getting out of the obese category!”

Awake!: “Can a wife play a positive role in bringing down weight?”

Mike: “When you are fighting overweight, you need to have someone backing you up. My wife used to feel that she was showing me affection by keeping me well fed. But now she helps me to control the portions on my plate. I cannot afford to relax my vigilance because if I do, before I know it, I am putting on pounds once again.”

◼ Consider another man named Mike, from Kansas, U.S.A. He is 43 years old and is five feet eight inches [173 cm] tall. We asked him about his peak weight and the causes of his weight problem.

Mike: “I peaked at about 300 pounds [135 kg]. I was always tired and had no energy for anything. I could not sleep because of breathing problems. So I went to a doctor, and he diagnosed one of the causes of my weight problem as obstructive sleep apnea.a He also noted that I had high blood pressure.”

Awake!: “What was the solution to your problems?”

Mike: “The doctor prescribed an apparatus that supplies continuous positive airway pressure when I am sleeping. That way my throat is not obstructed, and I can breathe normally. As a result, I became more active during the day and began to lose weight. I also started using a treadmill three times a week. I went on a diet, which meant controlling the portions I ate and avoiding second helpings of food. I have now lost 50 pounds [20 kg] in just over a year, and I need to lose 50 [20] more. It is a slow process, but I know I can do it.”

Awake!: “What other motivation have you had to lose weight?”

Mike: “It is not pleasant when you have to listen to snide and unkind remarks about your appearance. People tend to think that you are just a lazy person. They do not realize that obesity can have many causes. I believe that in my case, the problem could partially be due to hereditary factors, since most in my family have a weight problem.

“However, I acknowledge that to lose weight, I must keep active and strictly control my diet.”

◼ Awake! also interviewed Wayne from Oregon, aged 38. When he was 31, he weighed 246 pounds [112 kg].

Wayne: I had a sedentary job and was getting no exercise. When I went to my doctor, I was shocked to learn that I had high blood pressure and was in danger of heart complications. He sent me to a dietitian. She put me on a strict regimen of exercise and of controlled portions at meals. I began to walk three miles [5 km] nonstop every day, and I got up early each morning to exercise. I had to reeducate myself regarding my eating and drinking habits. I eliminated junk food and cut back on bread and sodas, replacing them with more fruit and vegetables. Now my weight is down to 175 pounds [80 kg]!”

Awake!: “What benefits have you noted?”

Wayne: “I feel that I am healthier and that I am really living again. Before, it was as if my life were on hold, as if I were stagnating. Another benefit is that I have been able to drop the medications for high blood pressure. And I feel that I can look people in the eye, knowing that there will be no implied criticism because of excess weight.”

◼ Charles (not his real name) is six feet five inches [196 cm] tall. At his peak weight, he weighed 370 pounds [168 kg].

Charles: “I had major health problems, and things were getting worse. I could not climb stairs. I lacked the energy I needed to get my work done. I have a sedentary occupation, and my work involves research and responsibility. I knew that I had to do something about my weight, especially after seeing my doctor. He warned me that I was on the way to having a stroke. I have seen what that does to a person. This convinced me that I needed to take action. My doctor put me on a supervised exercise regimen using a treadmill, and I was given a strict diet to follow. Now, after about a year, I am down to 300 pounds [136 kg], but I know that I must lose more. The benefits I have already noticed convince me that it is worth the sacrifice and the effort. Now I can climb stairs, and I have more energy.”

◼ Marta, originally from El Salvador, reached a point where she weighed 182 pounds [83 kg]. This classified her as obese for her height of five feet five inches [165 cm].

Marta: “I went to a doctor, and he strongly recommended that I start losing weight. I respected his professional opinion. He sent me to a nutritionist for counsel. The nutritionist explained the whys and wherefores of the regimen I was going to follow. She showed me how to limit my portions and how to keep a check on what I was eating. At first, I had to report to her each week; and later, each month, to show how I was doing. Both the doctor and the nutritionist encouraged me for the good progress I was making. Eventually, I lost 27 pounds [12 kg], and I am holding my own at about 150 pounds [68 kg].”

Awake!: “What about exercise and medication?”

Marta: “I did not have a cholesterol problem, and I had no need of medication. I did start incorporating more brisk walking in my daily routine.”

Awake!: “What did you do when you visited friends and they insisted that you eat more than your normal portions?”

Marta: “I would just say to them, ‘My doctor wants me to follow this diet for my health’s sake,’ and they would usually not insist.”