The Problem

The numbers are in: 7 out of 10 African American women are overweight and/or clinically obese. This is a very sensitive issue for the sistahs and I can just hear what they're saying to themselves, “I’m not interested in looking like a Barbie doll, and I'm not overweight”. The idea that black women are naturally curvier and are therefore justified by weighing more is the greatest excuse they use when reports are given that define them as overweight. The first question the sistahs have when you say overweight is, "over who's weight?" That is a very good question but it doesn't even need to be addressed when you know you eat whatever you want and exercise sporadically. This article isn’t about trying to look like a Barbie doll, because that’s not real. This article is about the desperate need for African American women to lose excess weight. The high calorie, sedentary lifestyle of African American women is killing them. For an ideal weight range for three different body types (small, medium, and large) visit our website www.cf4life.com/weight. When on the page scroll down and figure out if you fall into a range based on your height, if your weight is not on the chart, then overweight is what you are. Not “big-boned”, not “big mamma”, not “queen-sized”, overweight. I'm assuming that at this time something different is being said by African American women “Well ok I’m a little overweight but I’m healthy so it isn’t really a big deal.” I found this statistic to be alarming for those plump yet hopeful women, “Fewer than half of people in the U.S. who are considered overweight are not advised by their doctors to shed pounds.” Its time for the seriousness of overweight and obesity to be addressed in the African American women's community.

The Centers for Disease Control and Prevention reports that African American women suffer higher percentages of diabetes, hypertension, cardiovascular disease, cancer and premature death. Compared to women of normal weight, those who are overweight have a 60% greater risk of dying within 10 years from all causes. The CDC also says, when African American women get these diseases, they have more severe cases than white women. The biggest increase in risk from being overweight is for death from heart disease, which is more than three times greater for overweight women and up to six times greater for women who are clinically obese (i.e. a body mass Index of over 30). Not long ago, obesity was seen mainly as a cosmetic problem. Being overweight today is no longer about looking good, it’s a matter of life and death. But let's answer the real question everyone is asking, "Why are African American women so much bigger than other women?"


Eating habits.
African American women have significantly higher intakes of cholesterol than other groups according to new diet findings. For example white women were significantly more likely to meet recommended guidelines to consume less than 300 milligrams of cholesterol per day. African American women are also more likely to consume a diet low in minerals vs. other nationality groups who have diets high in minerals. A diet low in minerals was found to be associated with hypertension, according to the 1997 study by the CDC. People who consume at least the recommended amounts of potassium, magnesium and calcium may have a reduced risk of developing high blood pressure. These findings have been confirmed by other research, in particular that African American women tend to consume less calcium and potassium than other groups. Other studies have shown that black women are more likely to use animal fats in cooking, and women of other ethnicities are more likely to use liquid or soft vegetable fats, nonstick sprays or no fats. Beef, sausage and fried meat contribute to a very high percentage of total fat consumption of African American women’s diet.

Eating mistakes
Eating traditional foods (soul food), many of which are unhealthful, or in unhealthful amounts. Most of these food traditions date back to slavery.

Fit in with their social circle.
Black women tend more than any other ethnic group to eat what there friends are eating. Even while on a diet, black women are more subjected to being easily influenced by their friends.

Allowing sweets to comfort them.
This is a huge problem with most women when they get depressed but it affects African American women in a more adverse way because of their inactive lifestyle.


Attitude toward physical activity.
Another major contributor to the increase weight among African American women is their lack of physical activity (i.e. exercise). Sistahs are not exercising and the ones that do exercise are not exercising intensely enough to make a difference in their weight. A study was recently done and African American women were asked why they didn't work up a sweat in the gym or not go to the gym at all. Some of the most common responses were that their hairstyles don't respond well to sweat and heat, and that the men in their lives don't think they need to lose weight. It has to be understood that less pressure exists in the African American community for people to lose weight through diet and exercise because of a cultural acceptance of higher body weights and heavier body shapes. The term "thick" is often used as a replacement word for shapely African American women that may be slightly overweight. In the other communities there are no replacement words for an overweight individual. These are major contributors to the attitude that permeates the African American community in regards to exercise or the lack thereof.

Exercise attitude mistakes.
"I don't need to workout and lose weight because I feel comfortable with my size." Overweight sistahs are two to three times more likely than overweight women of different ethnic groups to say they are of average weight. Most African American women do not have enough knowledge on what is a healthy range for their height, so they have a tendency to compare themselves to friends and family members. "If I workout too much I will be anorexic and be too skinny." An Ebony columnist cited a study that found 40 percent of overweight African American women considered their bodies attractive. It’s okay to be confident but when dealing with health issues, the acceptance of your weight can be taken too far and eventually be detrimental to one's overall health.


The Solution

We know the problem. The overweight problem in our community is very real, you need only take a stroll down any street in the African American community and see that the problem is real, but what is the solution? Education and practical steps toward a healthier lifestyle is the solution. You can buy books that list the calories-per-serving of many foods. In addition, the nutrition labels on all packaged foods and beverages provide calories-per-serving information. Make a point of reading the labels of the foods and drinks you use, noting the number of calories and the serving sizes. 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 personal trainers are an important resource tool as well. There is help out there, use it!


Consistent exercising is also a factor that will assist you with maintaining a healthier weight. To really be motivated to exercise, you have to know the many benefits of exercising. We will go over a few here. Exercise can help you age well. Women are especially prone to a condition called osteoporosis (a weakening of the bones) as they get older. Studies have found that weight-bearing exercise, like jumping, running or brisk walking, can help keep your bones strong. Exercising helps you look better. When you exercise you burn more calories and look more toned than individuals who don't. Exercise helps enhance your thinking. When you are taking deep breaths in and out, this causes the body to produce endorphins, chemicals that can help a person to feel more peaceful and happy. Exercise will help you sleep better. It can also help those who have mild depression and low self-esteem improve on those conditions. Plus, exercise can give a real sense of accomplishment and pride at having achieved a certain goal; like finally losing that extra 20 pounds that you have wanted to get rid of for years. Below is a list of practical steps that you can implement daily into your routine to see an improvement on your health and fitness long term.

Eating Solutions
Eat smaller portions and more balanced meals. Most American portions are not made for one person to eat. There is just too much food when you order out, so what I suggest is that you always put half of your food in a doggy bag and save it for later. Add more color to your meals. If you don't have a vegetable or complex carbohydrate with meat, the meal is not balanced.

Don't skip a meal because you're likely to overeat the next time. If you are hungry then eat, don't stuff yourself, just eat. I train clients that actually miss lunch and try to make up for what they didn't eat at another meal.

Avoid fried foods--grilled or baked foods have less saturated fat. I know you secretly love fried chicken, but at a certain point you have to make a choice and I'm not talking about hot or mild sauce. Your health or a three-piece with a biscuit. By substituting lean cuts of meat for fatty ones, avoiding high-fat packaged foods and snacks, and refraining from fat-rich products such as butter, mayonnaise, and salad dressings, you can cut out hundreds of calories per day.

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. Between 4pm and 6pm is the ideal time to eat, that gives you enough time between dinner and bed to still be active so the majority of your last meal doesn't sit in an inactive body through the night. Research also shows that sticking with a regular eating schedule — with meals and snacks planned for certain times each day — makes for the most successful approach.

Avoid "temptation" foods--out of sight, out of mind. Every time I train someone who is trying to lose weight and I find out they're eating sweets, the first question I ask is "Where did you get the sweets from?" I always get the same response, "From home." If you are trying to lose weight, then everyone in your house is. Stop buying things that you don't want to be tempted by, and stop saying that you are buying them for someone else.

Exercise Solutions
Engage in moderate physical activity for at least 30 minutes a day. Physical activity not only appears to be associated with lower breast cancer risk, but has other widely known health benefits, reducing the risk of cardiovascular disease and diabetes. A mistake that most black women make with their physical activity is not sweating enough and never getting out of breath. A rule of thumb for working out is, if you don't have to take a shower afterwards you didn't work out.

Walk, walk, walk, and when possible, take the stairs rather than the elevator. This adds so many years to your life and makes you more active as you get into old age. Walking is also a form of exercise that almost anyone can do. Lazy people can walk, active people can walk, tired people can walk, energetic people, you get my point. The mistake a lot of sisters make when they use walking as a form of cardio, is walking too slowly and not buying a decent pair of shoes. A stroll is something you take to stay active, while walking for exercise is something you do with the intention to strengthen your heart.

Enlist a friend to exercise with you and help you stay committed. Studies show that African American women have an increased tendency to work out in groups, but a decreased tendency to work out alone. Get involved in a sport or physical activity you enjoy and stick with it. Side note: dancing is exercise. The most common mistake people make is they ask a friend that is the same size as them and has just as much lack of motivation to keep them motivated. If your friend doesn't motivate you enough to stay active, then find someone who will help keep you on track.