Studies show that about 4 out of 5 black women in the U.S. are overweight or obese. Oh my…this is way too high and we should not be ok with this. The scale used in in these studies is the body mass index (BMI). BMI is calculated by dividing a person’s weight (in kilograms) by their height (in meters) squared (BMI Chart), and it provides a more accurate measure of obesity or being overweight than weight alone.

But what’s the reason for these high numbers? I have mentioned in a previous post that we have a genetic protection against aging skin, but let’s face it; we are working with a disadvantage when it comes to weight, and we further aggravate this with a poor diet and lack of exercise…not to mention the thinking by some of us that a little more weight is ok. It is not ok…compared with people of normal weight, those who are overweight or obese are at greater risk for many diseases, including diabetes, high blood pressure, cardiovascular diseases, stroke, and certain cancers. So, we all should be concerned with maintaining a healthy weight as we age for our quality of life.

Whatever your present weight, it is absolutely essential that you manage your nutritional intake and stay physically active (if possible). I like movement so I have always enjoyed some form of exercise and since my late twenties, I have been concerned about what I eat; however, prior to turning 50, I had really never thought much about my daily calories. Weight is about what you expend versus what you intake, but I think people overestimate the calorie burn that a typical workout provides.

Though exercise is important to our health and it is a must for healthy aging, when it comes to weight control, I think it is more about what we are putting in our bodies and the calories consumed. There is a lot of information available on weight loss, but here’s my take on what you should consider at this stage in life:

1. For your nutritional intake, think health first…a healthy weight will follow
2. In thinking about health, know what you are putting in your body… is it helping you?
3. Are you really hungry? Sometimes we just eat because food is available
4. Count your calories…stay under 2,000 each day
5. Water, Water, Water…those other drinks just add calories that you don’t need, so limit them
6. Sugar is the enemy…it wreaks havoc on your body; keep it at a minimum
7. Vegetables and more vegetables…fruits are good, but more sugar and not as nutrient dense
8. Limit meat intake… you will avoid consuming too much fat and calories
9. Get at least 7-8 hours of sleep…it rejuvenates your body and helps it function better
10. Give yourself a digestive rest…stop eating about 4 hours before bedtime