In a study published by the Cleveland Clinic, the greatest number of preventable life-years lost were due to (in order from greatest to least) obesity, diabetes, tobacco use, high blood pressure and high cholesterol. These results continue to highlight the importance of weight loss, diabetes management and healthy eating in the U.S. population.

Obesity is the number-one cause of preventable shortened life expectancy—beating out use of tobacco, which for years has been vilified for its adverse health effects. There are many reasons why obesity has become so common. People are eating more processed and high-fat foods, they’re eating larger portions, they’re exercising less, and they’re spending more time in front of screens. According to a study by the National Health and Nutrition Examination Survey (2017-2018) nearly 40% of American adults aged 20 and over are obese. Being obese can hinder someone’s quality of life and have serious health consequences like developing heart disease, strokes, Type 2 diabetes, cancer, high cholesterol, high blood pressure, joint problems, and sleep apnea. Importantly, obesity is a contributing factor to diabetes, high cholesterol and high blood pressure—which are three other of the top 5 preventable factors that shorten lifespan—leading to a potential quadruple whammy. Approximately 300,000 people die from obesity in America every year, according to the National Center for Biotechnology Information (2004).

Preventing obesity involves a combination of many changes, such as increased physical activity, eating healthy foods, reducing stress, limiting screen time, avoiding processed foods, consuming plenty of fiber and having a strong support and social group.

The definition of obesity is based primarily on body mass index (BMI). BMI factors in someone’s height and weight. A BMI of 30 or higher often indicates obesity. (Calculate your BMI here.) At my peak weight of 205 lbs., my BMI was 28.6, which was dangerously close to being considered obese. I was definitely headed in that direction. I was able to lose 30 pounds primarily through increased exercise, working to reduce stress and watching what I eat more carefully. I also started to practice mindful eating, which I will discuss more in a future post. My BMI is now 24.4, which is at the high end of what is considered the “healthy range”. My goal is to lose another 10 pounds, getting me more comfortably in the healthy range. I will also talk about the importance of goal setting in a future post. For now, I hope that I can serve as an example that it is possible to turn things around and lead a healthier and—hopefully—longer life.