More than 60% of Americans are overweight. By all accounts, that percentage is rising. Obesity puts us at risk for a host of diseases including diabetes, heart disease cancer, strokes etc. In order to reverse the problem of obesity we must first understand the causes.

Obesity is first and foremost a problem of physical inactivity. All the diets in the world will not solve this problem. The statistics show that after one year, 95% of people who diet are FATTER THAN WHEN THEY STARTED! Let’s begin with the Basal Metabolic Rate….the rate at which we burn calories at rest. In physically inactive people the BMR tends to be low, and these people tend to store calories as fat easily. That increase in the BMR can account for a substantial percentage of the 1-2 lbs. of fat weight that the brisk walker loses each and every week.

In addition, when an unconditioned person begins a walking program, the muscles burn almost exclusively glucose for energy. But somewhere around the 10th day, an interesting thing begins to happen. As the muscles become conditioned from the 30-minute walks twice a day, they begin to burn not only glucose, but also fat. The fat-burning enzymes increase in the muscles in response to regular conditioning of the muscles through walking. Physical activity changes the metabolism from a fat storing metabolism to a calorie burning metabolism. This change in the way muscles use fat for energy (instead of glucose exclusively) is the key to sustainable weight loss. REMEMBER THIS: the only mechanism in the body for burning fat is a muscle—and your large leg muscles, with conditioning via walking, are particularly efficient at burning off fat calories stored in the body!

One of the ways the body has to regulate how we utilize the food energy we take in is Brown Fat. Brown fat is a calorie-wasting mechanism that seems to release calories as heat. As we become physically active, the ratio of brown to white (storage) fat changes. More brown fat of course means that we have a greater capacity to “waste energy”, and keep our weight within a certain acceptable range in terms of health.

But what about food? Doesn’t it matter what I eat? It matters a great deal what you put into your body…specifically the QUALITY of the food. Refined carbohydrates such as white bread, pasta, soda pop, white rice are all very efficient at creating more fat storage in the body. These foods have a high glycemic index, which means that they turn to glucose rapidly, and stimulate a strong insulin response. When insulin increases dramatically in the body it increases fat storage to take care of the onslaught of too much energy all at once. A slice of whole wheat bread has a dramatically different result in the body, primarily because of the fiber in the bread, which holds back the release of glucose into the blood stream. A more gradual release of glucose into the blood stream means a weaker insulin response, which in turn decreases fat storage in the body. The overweight person must use unrefined foods if he or she is to decrease fat storage in the body.

Here’s the bottom line: you have to get physically active, eat whole unrefined foods and drink plenty of water if you want to permanently overcome the obesity problem. Dieting WILL NOT provide a permanent solution to this problem. Make a decision to walk briskly for 30 minutes twice a day. Make a decision to ea t only unrefined foods, and if possible, avoid animal products. Drink two 10-ounce glasses or water before breakfast lunch and dinner. With diligent application of these three principles you will begin to experience PERMANENT WEIGHT LOSS—one to two pounds per week. Stay off the scales, and don’t weigh yourself for 4 weeks after you begin. Remember that you are not after weight loss but fat loss. Pay attention to your clothing, and how it fits you. Looser clothing over time means fat loss.

Why not adopt the prevention strategy today? If you are overweight, don’t wait a minute longer. Download the recipes from this website, and get started on your walking program right now. Consult with your doctor, so that when your fat weight begins to decline, he or she can reduce any medications commensurately. Happy walking! If you need help in getting on a walking program, lifestyle counseling is available at 360-835-8401. The DVD “40 Reasons to Exercise: can also be helpful to you. May God bless your efforts to cooperate with Him in reversing your obesity or weight problem!