Speaking out: why so many Black women are overweight - Annual Black Health & Fitness Section - Brief Article

Ebony, July, 2002 by Lucille C. Norville Perez

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.

* Eat early in the evening--the longer the time span between your evening meal and bedtime, the more time you have to burn off fat and calories.

* Engage in moderate physical activity for at least 30 minutes a day.

* Walk, walk, walk, and when possible, take the stairs rather than the elevator.

* Avoid "temptation" foods--out of sight, out of mind.

* To cut down on impulse buying, don't grocery shop when you're hungry.

* Drink water rather than sodas. To stay well-hydrated, drink at least 8 glasses of water a day.

* Enlist a friend to exercise with you and help you stay committed. Ride a bike, play tennis or paddle ball. Get involved in a sport or physical activity you enjoy and stick with it.

At the National Medical Association, we recognize that the high rate of obesity among women of color further illustrates the critical need to improve health care in the African-American community. Obesity poses dangerous health risks that must be combated with proper diet and exercise. It is not just a cosmetic concern. In many cases, it is literally a matter of life and death.