[Muffie's Mom]

Who Is at Risk for Becoming Obese?

The number of people who are obese is rising. About 1.2 billion people in the world are overweight and at least 300 million of them are obese, even though obesity is one of the 10 most preventable health risks, according to the World Health Organization. In the United States, more than 97 million adults - that's more than half - are overweight and almost one in five adults is obese. Among teenagers and kids 6 years and older, more than 15% are overweight - that's more than three times the number of young people who were overweight in the 1970s. At least 300,000 deaths every year in the United States can be linked to obesity.

In the United States, women are slightly more at risk for becoming obese than men. Race and ethnicity also can be factors - in adolescents, obesity is more common among Mexican Americans and African Americans.

How Can Obesity Affect Your Health?

Obesity is bad news for both body and mind. Not only does it make a person feel tired and uncomfortable, it can wear down joints and put extra stress on other parts of the body. When a person is carrying extra weight, it's harder to keep up with friends, play sports, or just walk between classes at school. It is also associated with breathing problems such as asthma and sleep apnea and problems with hips and knee joints that may require surgery.

There can be more serious consequences as well. Obesity in young people can cause illnesses that once were thought to be problems only for adults, such as hypertension (high blood pressure), high cholesterol levels, liver disease, and type 2 diabetes, a disease in which the body has trouble converting food to energy, resulting in high blood sugar levels. As they get older, people who are obese are more likely to develop heart disease, congestive heart failure, bladder problems, and, in women, problems with the reproductive system. Obesity also can lead to stroke, greater risk for certain cancers such as breast or colon cancer, and even death.

In addition to other potential problems, people who are obese are more likely to be depressed. That can start a vicious cycle: When people are overweight, they may feel sad or even angry and eat to make themselves feel better. Then they feel worse for eating again. And when someone's feeling depressed, that person is less likely to go out and exercise.

How Can You Avoid Becoming Overweight or Obese?

The best way to avoid these health problems is to maintain a healthy weight. And the keys to healthy weight are regular exercise and good eating habits.

To stay active, try to exercise 30 to 60 minutes every day. Your exercise doesn't have to be hard core, either. Walking, swimming, and stretching are all good ways to burn calories and help you stay fit. Try these activities to get moving:

Go outside for a walk.

Take the stairs instead of the elevator.

Walk or bike to places (such as school or a friend's house) instead of driving.

If you have to drive somewhere, park farther away than you need to and walk the extra distance.

Tackle those household chores, such as vacuuming, washing the car, or cleaning the bathroom - they all burn calories.

Alternate activities so you don't get bored: Try running, biking, skating - the possibilities are endless.

Limit your time watching TV or playing video games; even reading a book burns more energy.

Go dancing - it can burn more than 300 calories an hour!

Eating well doesn't mean dieting over and over again to lose a few pounds.

Instead, try to make healthy choices every day:

Soft drinks, fruit juices, and sports drinks are loaded with sugar; drink fat-free or low-fat milk or water instead.

Eat at least five servings of fruit and vegetables a day.

Avoid fast-food restaurants. If you can't, try to pick healthier choices like grilled chicken or salads, and stick to regular servings - don't supersize!

If you want a snack, try carrot sticks, a piece of fruit, or a piece of whole-grain toast instead of processed foods like chips and crackers, which can be loaded with fat and calories.

Eat when you're hungry, not when you're bored or because you can't think of anything else to do.

Eat a healthy breakfast every day.

Don't eat meals or snacks while watching TV because you'll probably end up eating more than you intend to.

Pay attention to the portion sizes of what you eat.