Fighting Family Fat

Recent national surveys show that 1 in 3 adults, and 1 in 5 kids are overweight or obese. Despite widespread efforts to treat this epidemic, these spreads continue to widen at an alarming rate. While there's no doubt some of us are genetically destined to carry around a little extra baggage, many of us tip the scales because we eat too much and move too little. We eat on the go, "super size" our food portions, and spend too much time in front of our televisions and computer screens.

If you and your family struggle with weight, don't despair. There are many healthy steps you can take to win your fight against fat.

1. Eat at home more often. Can't remember the last time you and your family sat down together for a meal? Plan to prepare a great tasting and healthy dinner one night each week. Involve your kids by letting them create the menu, shop for ingredients, or make a dish themselves.
2. Prepare for snack attacks. If you and your kids are always hungry for something after school or work, or late at night, have healthy snack options on hand. Fresh fruit, baked tortilla chips and salsa, graham crackers, frozen fruit bars, low fat microwave popcorn, low fat cheese and crackers, and low fat ice cream are good choices.
3. Plan indulgences. Going to a birthday party, cocktail party or other special event does not have to end your healthy eating efforts. To prevent overeating, have a snack beforehand. Try to focus more on the company, not on the food. If you overdo it, start fresh the next day or meal.
4. Get fit together. Take a walk, go on a hike, or ride your bikes outside. In bad weather, reorganize a closet, house clean, or play hide and seek. Spending less time on your couch and more time on the move will give you energy and will give you quality time with your family.
5. Think long-term. Weight management is a life-long process, not a quick fix. If you focus on making small, gradual and realistic changes in your food choices and activities, you'll improve your odds for achieving and maintaining a healthier body weight.