The 7 most obese states...

[Swede Atlanta]

82. Obesity is a complex issue.....

There are many factors that play a role in the level of obesity. Clearly there are biological conditions that can affect not only hunger and consumption but also the body's ability to process and use the food that is consumed.

I still tend to believe that most of the obesity is driven by the poor quality and, to be blunt, the quantity of food consumed by many Americans along with dramatic changes in the level of physical activity.

I am appalled when I look at the food labels on most processed foods. The amount of corn syrup, sodium, sugar and preservatives is nothing short of insulting.

About a year ago I weighed 253 pounds and at no more than 6'0" in height, I was obese. I was on 3 blood pressure medications and my doctor was close to putting me on cholesterol medications as well. I had survived colon cancer about 3 years before.

I decided to do something about the situation. I started a modified DASH diet with a goal to improve my overall level of fitness, flexibility and endurance, bring my weight and body fat to within normal ranges and wean myself off of the blood pressure medications.

I cleaned the pantry, refrigerator and freezer of most of the canned, jarred and frozen foods. I replaced them with whole grains, low-sodium options for spices, salad dressings, etc. I carefully planned meals for each week to ensure a good balance and variety of foods. I significantly increased my intake of dark leafy green vegetables and fresh fruits and vegetables. I made all my own fruit juices, breakfast sausage, hummus, etc.

At the same time I changed up my exercise routine to include strength training 4 x a week combined with 45-60 minutes of cardio 6 days a week. I added swimming and bought a bike. I took the dogs for 3 good long walks each day, up from two.

I change to decaf coffee and swore off the nightly beer or glass of wine. I treated myself each weekend with a beer or glass of wine.

I am down to 192 pounds with 12 to go. I have taken myself off of all but one of my blood pressure medications and my bp remains well within the normal range. At my next check-up I am going to suggest we take me off the last one and see what my bp does. I am convinced I can keep myself off of bp medications permanently.

I sleep better. Food tastes better. I don't reach for the salt shaker because I am now enjoying the natural saltiness and other flavors within food. I don't retain water. I look and feel the best I have in 25 years.

It wasn't easy but I have kept at it. I watch not only what I put in my mouth but how much of it. I eat more slowly and when I am feeling satisfied I push away the plate or bowl, stand up, stretch a bit and take the dogs out for a walk.

I am convinced if more Americans made better food choices and began to reduce the quantity this would go a long way to reversing the obesity explosion. But the only way we will ever really turn this around is when people are not consuming hundreds if not thousands of calories more each day than they burn off through normal "life" but also through the physical activity they get.

Unfortunately our lives are very compressed. Families don't have or take the time to do that weekend walk or bike ride together. Families are struggling to get something on the table for Suzie before she has soccer practice at 6:00 and for Sam before he has football practice at 7:00. Dad and Mom often get home late and just grab what they can. They resort to highly processed foods that can be quick or they do the quick takeout or delivery path - neither one very good choices.

Further the "less healthy" choices even among processed foods are less expensive than the more healthy ones. I probably pay a good 15% premium for no-salt added options for canned goods, cottage cheese, cheese, etc. but I have the means to make that investment. Many families do not.