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PHRASES like "big-boned," "fat momma" and "queen-sized" are often attributed to African-American women who are overweight. But these descriptions don't reveal the serious medical problem that lurks beneath--obesity, which contributes to higher rates of heart disease, high blood pressure, stroke, diabetes, arthritis and cancer.

According to the latest statistics from the American Heart Association, more than six out of every 10 African-American women are overweight, and almost 4 out of every 10 are extremely overweight or obese. Why are women of color so disproportionately impacted? The main culprits are high-fat diets and lack of exercise. While family history does contribute to obesity, this is no excuse for a woman to throw up her hands in frustration and say, "It's in the genes; there's nothing I can do about it." On the contrary, there is much that individuals can do to attain a healthy body weight. African-American women must begin to prioritize their lives and commit to an appropriate exercise program, as well as plan and prepare well-balanced meals.

Despite the hype about dramatic weight loss achieved through crash diets and prescription drugs, the safest and most effective way to lose weight and keep it off is to incorporate a basic two-step regimen: eat less, exercise more. It's an unglamorous and conventional formula, but it works.

Some women may need counseling, a support group, or behavior therapy to help reduce their caloric intake and increase their physical activity. Many hospitals, community centers, and medical groups offer weight reduction programs. The Internet, library and bookstores are great references for fitness plans and healthy menu planning. Physicians and medical practitioners are an important resource. There is help out there. Use it!

Set reasonable goals. Trying to go from a size 20 to a size 8 in a few months is not realistic. An initial goal to reduce body weight by about 10 percent should be attainable within six months, with an average weight loss of a pound or two per week.

Overcoming obesity requires a change of lifestyle--shedding destructive, bad habits and replacing them with new habits of healthy eating and regular exercise. Some recommended suggestions:

* Eat smaller portions and more balanced meals.

* Don't skip a meal because you're likely to overeat the next time.

* Avoid fried foods--grilled or baked foods have less saturated fat.

# posted by Medical Information : 5:23 AM