It seems simple – almost as easy as the easiest mathematical equation. Eat less, burn more calories through exercise and activity, and we will all be at our ideal weight. If it were as simple as that, then why are more than 60% of people in the western world overweight and more than 25% obese? Why we are so much fatter than our parents were 30 years ago? After all, there are more sports clubs, fitness centers and gyms than ever before. Let’s take a look back to see when and how the overweight epidemic began.

After the 1972 Olympics, road races gained in popularity and physical fitness became popular as well. By 1978, according to U.S. News and World Report, America was in the midst of “fitness mania.” But, it was also about this time that obesity rates began the rise that continues to this day. Yes – there is a genetic predisposition for many, which makes them more prone to being overweight, and some people do have a naturally higher metabolism, but basically weight gain works like this:  if we consume more fuel than we burn, we get fat. Does this happen from the occasional binge, the extra slice of pizza or the extra scoop of ice cream? This is most likely not the case; rather, it is usually a slow and gradual process. Let’s say that you eat 2,300 calories a day and only use 2,000 or so. Everyday you are left with 300 extra calories that turn into extra pounds every few weeks. Aside from this, driving instead of walking 20 minutes on a daily basis is good for gaining 5 pounds per year. Drinking a single can of Coke every other day will add another 4 pounds. As you see, it’s just a few extra grams a day and a few pounds a year, but that’s enough to create the epidemic which includes a wide range of disease and illness, and which kills 325,000 per year just in the United States alone.

It is no accident that about the time that this epidemic started, the low-fat and no-fat phenomena began. People think that just because their food is lower in fat, they can eat as much as they want. Not true! You can get fat on brown rice and whole wheat bread if you eat enough of it, let alone reduced fat cookies, frozen yogurt and dietetic cakes. These foods tend to have more sugar and can even be higher in calories than their non-dietetic counterparts. In fact, the American Heart Association has modified their endorsement of these types of foods, to advise consumers of this information.

What is the alternative? First, learn how to read food labels. Check the number of calories per serving, not just the fat content. Second, eat more fresh produce and other fiber-rich foods. More bulk and fiber tend to reduce the sensation of hunger for a long period of time. But most important, watch the size of your portions! Once upon a time, people would go out to eat and consume normal amounts of food, even though it was the high fat, fast food variety. Today everything is super-sized and oversized. The portions have gotten bigger and so has the public (at large). Consumers are getting more for their money but, as it turn out, more of the wrong stuff – more coronary heart disease, type 2 diabetes, various cancers and a host of other health problems. What a bargain… NOT!

Learning proper portion control and expending calories through proper exercise and activity are important ways to “add hours to your day, days to your year and years to your life.” 

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 15 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at [email protected]  www.loseit.co.il  US Line 516-568-5027

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