Time to shape up

Staying fit, by Anya Petersen-Frey

The pants are a little tight in the waist. The image in the mirror is definitely changing size, and its not getting smaller. If only some of that weight would come off. Does this sound familiar? If so, you are not alone.

The number of overweight and obese people in the United States has increased steadily during that past decade. At this time there are approximately 127 million adults in the U.S. who are considered overweight -- almost 64 percent of the total population. Obesity is closing in on cigarette smoking as a major cause of illness leading to death. According to the American Obesity Association, the number of obese adults in Alaska rose from 13.1 percent in 1991 to 21 percent in 2002 -- and this does not include children. The Journal of the American Medical Association states that two out of three adults is trying to lose weight at any given time.

Carol Rinzler, author of The Weight Loss Kit for Dummies states, "The collective failure to slice off the pounds probably has less to do with lack of will power than with the stubborn refusal to accept the boring truth. The only way to lose weight and keep it off is to follow a sensible diet to produce a trimmer, healthier, probably happier you and stay that way through a life-long pattern of healthful eating and regular exercise."

A recent survey by the Health and Nutrition Network cited that 75 percent of U.S. adults know that changing the way they prepare food can be better for their health, but only half say they have made any changes. The following were the top reasons people have for not making healthier choices in how they eat: Didn't want to change the taste (80 percent); didn't want to change the way some foods are traditionally prepared (80 percent); and weren't sure what ingredients or products to substitute (32 percent).

Americans dietary habits may be a little better than they were decades ago, but, overall, health experts say we still eat too much fat and too much food in general. So how do we shape up our eating habits? Breaking an unhealthy meal routine doesn't mean making radical changes.

Start by focusing on portion size. Eyeball portion sizes to get a sense of what a single serving looks like. Say "No" to super-sizes. Foreigners visiting the U.S. are often amazed by the amount of food that is served on American plates. Think small and divide or share large portions.

Pay attention to ingredients. Substitute healthier options when available. Fats aren't all bad but some are better than others. Experiment with lower-fat versions of favorite dressings or use herbs instead of fattier sauces. Use sunflower seeds instead of croutons on a salad or low-fat milk in cereal.

Look for in-season produce and 'super-size' the fruits and vegetables in your meals and snacks.

Radical diets rarely work long term. Experts agree that when it comes to theories about the best way to lose weight, doing it gradually is key. No matter how much weight needs to be lost, modest goals and a slow course will increase the chance of not only losing the weight but also keeping it off by adopting a healthy lifestyle -- for life.